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.
Spicy Jerk Shrimp
Here's a shrimp sheet pan supper that's roasted and caramelized to perfection! The pineapple in this recipe makes a sweet sauce that balances the heat of the Jamaican jerk seasoning.
Sheet-Pan Orange-Apricot Drumsticks
In this easy sheet-pan dinner, a sweet-and-savory glaze and a colorful medley of vegetables transform ordinary drumsticks into a satisfying meal.
Roasted Salmon with Smoky Chickpeas & Greens
In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.
One-Pan Chicken & Asparagus Bake
In this chicken and asparagus bake recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal.
Roast Chicken & Sweet Potato
Healthy chicken and sweet potato recipes are always a delicious and reliable choice for dinner. This low-calorie sheet-pan meal combines chicken thighs and sweet potatoes and cooks up fast in a very hot oven. Serve with a fall salad of mixed greens, sliced apples and blue cheese.
Roasted Autumn Vegetables & Chicken Sausage
Butternut squash, Brussels sprouts, garlic and sausage all roast on one sheet pan in this super-easy dinner. We're partial to the flavor of chicken-apple sausage, but you can pick whatever variety of chicken sausage you prefer. Serve with crusty bread and a dollop of whole-grain mustard.
Za'atar-Roasted Chicken Tenders & Vegetables with Couscous
Za'atar (or zaatar)--a Middle-Eastern spice blend that's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs--gives this sheet-pan roast chicken recipe tons of flavor. Chicken tenders and pretrimmed green beans make this healthy dinner super-fast.
Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!
Garlic Roasted Salmon & Brussels Sprouts
Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.
Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
This easy sheet-pan recipe brings together many fall favorites into a hearty dinner.
Roasted Barramundi with Asparagus Gremolata
Barramundi (aka Asian sea bass) is a mild white fish with a flaky texture and a respectable amount of omega-3s (667 mg per 4-oz. serving compared to 147 mg for mahi-mahi and 1,127 mg for wild salmon). Farmed barramundi is rated a Best Choice by Seafood Watch. You can substitute mahi-mahi in this recipe. Serve up this easy dinner with some roasted new potatoes. They'll need to cook for 20 to 25 minutes. Start them on the bottom rack of the oven while you prep this healthy recipe and then cook the fish and asparagus on the middle rack when you're ready.
Sheet-Pan Pork & Cherry Tomatoes
Rutabaga is a root vegetable that tastes like cabbage and turnips had a baby. Start roasting it in the oven first while you prep the tomatoes and pork. As the tomatoes cook, they burst and create a delicious sauce to mix with the balsamic vinegar at the end.
Pumpkin Seed Salmon with Maple-Spice Carrots
Because this one-pan meal is ready in just 35 minutes, it's a good choice for a healthy recipe after you've had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour.
Spice-Seared Salmon with Greek-Style Green Beans
Preparing this spice-seared salmon recipe is a joy for the senses! Rubbing salmon with spices creates a light, delicious main course. Serve this recipe with roasted potatoes or brown rice. If you have leftover salmon, serve it on top of a simple salad for a satisfying lunch the next day.
Sheet-Pan Harissa Chicken & Vegetables
This one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce.
Apricot Glazed Chicken with Potatoes & Asparagus
Curry powder is a powerhouse ingredient because it combines a medley of flavorful spices—usually turmeric, fenugreek, coriander and peppers—all in one jar. Increase the heat in this dish by using a hot or red curry powder.
Sheet-Pan Lemon-Garlic Salmon with Delicata & Kale
In this easy sheet-pan dinner, salmon is roasted alongside vegetables for a filling, flavorful meal. The sweetness of the squash balances the bitter kale, while a squeeze of lemon juice brightens the dish. Be sure to spread the kale out on the baking sheet to encourage even browning.
A layer of pistachios combined with panko breadcrumbs on top of the halibut fillets provides a delicious crunch and a pop of vitamin B6, a nutrient important for blood sugar regulation. We like the firm texture and mild flavor of halibut, but cod, haddock or tilapia can be used in its place.
Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes
This sheet-pan lemon-pepper chicken with broccoli and tomatoes offers a blend of vitamin-rich vegetables, a healthy dose of fiber, and lean protein to fill your plate. Lemon pepper seasons the dish, adding brightness and spice.
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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:
Spicy Jerk Shrimp: This recipe features roasted and caramelized shrimp seasoned with Jamaican jerk seasoning and pineapple for a sweet and spicy flavor.
Sheet-Pan Orange-Apricot Drumsticks: Drumsticks are coated with a sweet-and-savory glaze and cooked alongside a colorful medley of vegetables.
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.
One-Pan Chicken & Asparagus Bake: Chicken, asparagus, carrots, and potatoes are cooked together on one baking sheet, making it a quick and easy meal.
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.
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.
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.
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.
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.
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.
Roasted Barramundi with Asparagus Gremolata: Barramundi, a mild white fish, is roasted with asparagus and served with roasted new potatoes.
Sheet-Pan Pork & Cherry Tomatoes: Rutabaga is roasted first, creating a delicious sauce when combined with burst cherry tomatoes and balsamic vinegar.
Pumpkin Seed Salmon with Maple-Spice Carrots: Pepita-crusted salmon fillets are cooked alongside maple-spiced carrots, creating a quick and nutritious dinner.
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.
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.
Apricot Glazed Chicken with Potatoes & Asparagus: Curry powder adds flavor and heat to this dish, which includes chicken, potatoes, and asparagus.
Sheet-Pan Lemon-Garlic Salmon with Delicata & Kale: Salmon is roasted alongside vegetables, including delicata squash and kale, for a filling and flavorful meal.
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.
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.