19 Heart-Healthy Sheet-Pan Dinners to Help Reduce Inflammation (2024)

Throw everything on a sheet-pan and let the oven do most of the work with these healthy dinners. These dishes are packed with ingredients that have anti-inflammatory properties, such as leafy greens, deep orange vegetables and omega-3-rich fish. That way, you’re eating more of the nutritious foods that may help relieve symptoms of inflammation like mental fog, digestion issues and joint stiffness, while also working to lower your risk of heart disease. Plus, these meals are low in saturated fats and sodium to align with a heart-healthy eating pattern. Recipes like our Sheet-Pan Orange-Apricot Drumsticks and Roasted Salmon with Smoky Chickpeas & Greens are delicious and satisfying dinners you’re sure to love.

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This article is about healthy dinner recipes that can be prepared on a sheet pan and cooked in the oven. These recipes are designed to be convenient and require minimal effort, as the oven does most of the work. The focus of these recipes is on using ingredients that have anti-inflammatory properties, such as leafy greens, deep orange vegetables, and omega-3-rich fish. By including these ingredients in your meals, you may help relieve symptoms of inflammation, such as mental fog, digestion issues, and joint stiffness, while also reducing the risk of heart disease.

The recipes mentioned in the article include:

1. Spicy Jerk Shrimp: This recipe features roasted and caramelized shrimp seasoned with Jamaican jerk seasoning and pineapple for a sweet and spicy flavor.

2. Sheet-Pan Orange-Apricot Drumsticks: Drumsticks are coated with a sweet-and-savory glaze and cooked alongside a colorful medley of vegetables.

3. Roasted Salmon with Smoky Chickpeas & Greens: This dish combines roasted salmon with crispy chickpeas and greens, providing a dose of brain-boosting dark leafy greens.

4. One-Pan Chicken & Asparagus Bake: Chicken, asparagus, carrots, and potatoes are cooked together on one baking sheet, making it a quick and easy meal.

5. Roast Chicken & Sweet Potato: This low-calorie sheet-pan meal combines chicken thighs and sweet potatoes, served with a fall salad of mixed greens, sliced apples, and blue cheese.

6. Roasted Autumn Vegetables & Chicken Sausage: Butternut squash, Brussels sprouts, garlic, and chicken sausage are roasted together on one sheet pan, creating a flavorful and easy dinner.

7. Za'atar-Roasted Chicken Tenders & Vegetables with Couscous: This recipe uses za'atar, a Middle Eastern spice blend, to season chicken tenders and vegetables. It is served with couscous for a complete meal.

8. Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers: This simple salmon sheet-pan dinner includes potatoes, sweet bell peppers, and chili-coated salmon fillets, providing a complete meal with easy cleanup.

9. Garlic Roasted Salmon & Brussels Sprouts: Salmon is roasted on top of Brussels sprouts and garlic, flavored with wine and fresh oregano. It is served with whole-wheat couscous.

10. Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts: This recipe combines fall favorites, including chicken thighs, sweet potato wedges, and Brussels sprouts, into a hearty dinner.

11. Roasted Barramundi with Asparagus Gremolata: Barramundi, a mild white fish, is roasted with asparagus and served with roasted new potatoes.

12. Sheet-Pan Pork & Cherry Tomatoes: Rutabaga is roasted first, creating a delicious sauce when combined with burst cherry tomatoes and balsamic vinegar.

13. Pumpkin Seed Salmon with Maple-Spice Carrots: Pepita-crusted salmon fillets are cooked alongside maple-spiced carrots, creating a quick and nutritious dinner.

14. Spice-Seared Salmon with Greek-Style Green Beans: Salmon is rubbed with spices, creating a light and delicious main course. It can be served with roasted potatoes or brown rice.

15. Sheet-Pan Harissa Chicken & Vegetables: This one-pan dinner features harissa paste, a North African chili-and-garlic paste, which adds flavorful heat to the dish. It is served with a herbed yogurt sauce.

16. Apricot Glazed Chicken with Potatoes & Asparagus: Curry powder adds flavor and heat to this dish, which includes chicken, potatoes, and asparagus.

17. Sheet-Pan Lemon-Garlic Salmon with Delicata & Kale: Salmon is roasted alongside vegetables, including delicata squash and kale, for a filling and flavorful meal.

18. Pistachio-Crusted Halibut: Halibut fillets are topped with a mixture of pistachios and panko breadcrumbs, providing a delicious crunch. Other white fish options, such as cod, haddock, or tilapia, can be substituted.

19. Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes: This recipe combines lemon-pepper seasoned chicken with broccoli and tomatoes, offering a blend of vitamin-rich vegetables and lean protein.

These recipes aim to provide nutritious and satisfying dinners that are low in saturated fats and sodium, aligning with a heart-healthy eating pattern. By following these recipes, you can enjoy delicious meals while incorporating anti-inflammatory ingredients into your diet.