The DASH Diet (Dietary Approaches to Stop Hypertension) is one of the most doctor-recommended eating plans for lowering blood pressure and supporting heart health. It emphasizes vegetables, fruits, lean proteins, whole grains, nuts, and low-fat dairy, while cutting back on sodium and processed foods.

Sheet pan meals are the perfect match for the DASH lifestyle: one pan, plenty of flavor, and an effortless balance of nutrients.

Here are 20 sheet pan meals you can enjoy while sticking to the DASH principles.

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1. Sheet Pan Lemon Garlic Salmon with Asparagus

Ingredients:

• 4 salmon fillets (4 oz each)
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 lemon, sliced
• 1 tsp black pepper

Instructions:

1. Preheat oven to 400°F.
2. Arrange salmon and asparagus, drizzle with oil, garlic, and pepper.
3. Top salmon with lemon slices. Bake 15 minutes.

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2. Rainbow Veggie & Chicken Bake

Ingredients:

• 1 lb chicken breast, cubed
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow squash, sliced
• 1 tbsp olive oil
• 1 tsp Italian seasoning (no added salt)

Instructions:

1. Preheat oven to 425°F.
2. Toss everything with oil and seasoning.
3. Roast 20–22 minutes.

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3. Teriyaki Shrimp with Broccoli

Ingredients:

• 1 lb shrimp, peeled
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 tbsp low-sodium teriyaki sauce
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 400°F.
2. Spread shrimp and veggies, drizzle with sauce and oil.
3. Bake 12 minutes.

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4. Sheet Pan Turkey Meatballs with Brussels Sprouts

Ingredients:

• 1 lb ground turkey
• ½ cup oats, ground fine
• 1 egg, beaten
• 1 tsp oregano
• 3 cups Brussels sprouts, halved
• 2 tbsp olive oil

Instructions:

1. Preheat oven to 400°F.
2. Mix turkey, oats, egg, and oregano; roll into meatballs.
3. Place meatballs and sprouts on pan, drizzle with oil.
4. Roast 25 minutes.

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5. Sheet Pan Chicken Fajitas (DASH-Friendly)

Ingredients:

• 1 lb chicken breast strips
• 2 bell peppers, sliced
• 1 onion, sliced
• 1 tbsp olive oil
• 2 tsp chili powder, 1 tsp cumin (no salt)

Instructions:

1. Preheat oven to 425°F.
2. Toss ingredients with oil and spices.
3. Roast 20 minutes. Serve with whole-wheat tortillas.

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6. Mediterranean Cod with Veggies

Ingredients:

• 4 cod fillets
• 1 zucchini, chopped
• 1 cup cherry tomatoes
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp oregano

Instructions:

1. Preheat oven to 400°F.
2. Spread cod and veggies, drizzle with oil and seasoning.
3. Roast 18 minutes.

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7. Balsamic Chicken & Carrots

Ingredients:

• 1 lb chicken thighs, boneless skinless
• 2 cups carrots, sliced
• 1 red onion, wedges
• 2 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1 tsp thyme

Instructions:

1. Preheat oven to 425°F.
2. Toss chicken and veggies with oil, vinegar, and thyme.
3. Roast 25 minutes.

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8. Sheet Pan Greek Chicken with Veggies

Ingredients:

• 1 lb chicken thighs
• 1 zucchini, sliced
• 1 cup cherry tomatoes
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp oregano
• Optional: sprinkle of low-fat feta

Instructions:

1. Preheat oven to 400°F.
2. Arrange chicken and veggies, drizzle oil, season.
3. Roast 25 minutes.

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9. Herb Crusted Tilapia with Zucchini

Ingredients:

• 4 tilapia fillets
• 2 zucchinis, sliced
• 1 tbsp olive oil
• 1 tsp parsley, 1 tsp paprika
• Lemon wedges

Instructions:

1. Preheat oven to 400°F.
2. Place tilapia and zucchini, drizzle oil, season.
3. Bake 15 minutes, squeeze lemon before serving.

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10. Sweet Potato & Chicken Sheet Pan Dinner

Ingredients:

• 1 lb chicken breast, cubed
• 2 medium sweet potatoes, cubed
• 1 red bell pepper, chopped
• 2 tbsp olive oil
• 1 tsp rosemary

Instructions:

1. Preheat oven to 425°F.
2. Toss chicken and veggies with oil and rosemary.
3. Roast 25 minutes.

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11. Sheet Pan Shrimp Scampi (Lightened)

Ingredients:

• 1 lb shrimp
• 2 cups zucchini noodles (zoodles)
• 1 lemon, juiced
• 1 tbsp olive oil
• 2 garlic cloves, minced

Instructions:

1. Preheat oven to 400°F.
2. Spread shrimp and zoodles, drizzle oil, garlic, lemon.
3. Bake 10–12 minutes.

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12. Chicken Sausage & Veggie Bake

Ingredients:

• 1 lb chicken sausage, sliced
• 2 cups broccoli
• 1 red onion, chopped
• 1 red bell pepper, chopped
• 1 tbsp olive oil
• 1 tsp Italian herbs

Instructions:

1. Preheat oven to 425°F.
2. Toss sausage and veggies with oil and herbs.
3. Roast 20 minutes.

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13. Dijon Mustard Chicken with Green Beans

Ingredients:

• 1 lb chicken thighs
• 2 cups green beans
• 2 tbsp Dijon mustard
• 1 tbsp olive oil
• 1 tsp black pepper

Instructions:

1. Preheat oven to 400°F.
2. Rub chicken with Dijon, drizzle oil over beans.
3. Roast 25 minutes.

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14. Sheet Pan Salmon with Roasted Veggies

Ingredients:

• 4 salmon fillets
• 1 zucchini, sliced
• 1 cup cherry tomatoes
• 1 tbsp olive oil
• 1 tsp dill

Instructions:

1. Preheat oven to 400°F.
2. Spread salmon and veggies, drizzle oil, season.
3. Roast 15 minutes.

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15. Cajun Shrimp with Roasted Veggies

Ingredients:

• 1 lb shrimp
• 2 cups broccoli
• 1 zucchini, chopped
• 1 tbsp olive oil
• 1 tsp Cajun spice (low sodium)

Instructions:

1. Preheat oven to 425°F.
2. Spread shrimp and veggies, season.
3. Bake 12 minutes.

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16. Sheet Pan Chicken & Cauliflower

Ingredients:

• 1 lb chicken thighs
• 3 cups cauliflower florets
• 1 tbsp olive oil
• 1 tsp turmeric, 1 tsp garlic powder

Instructions:

1. Preheat oven to 425°F.
2. Toss chicken and cauliflower with oil and spices.
3. Roast 25 minutes.

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17. Veggie-Packed Turkey Burger Patties

Ingredients:

• 1 lb ground turkey
• ½ cup shredded zucchini
• ½ cup shredded carrots
• 1 egg, beaten
• ½ cup oats, ground fine
• 1 tsp paprika
• 2 cups Brussels sprouts, halved

Instructions:

1. Preheat oven to 400°F.
2. Mix turkey, veggies, oats, egg, and paprika; form patties.
3. Place patties and Brussels sprouts on sheet pan.
4. Roast 25 minutes.

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18. Sheet Pan Mediterranean Chickpeas & Chicken

Ingredients:

• 1 lb chicken breast strips
• 1 can chickpeas (low sodium, rinsed)
• 1 zucchini, chopped
• 1 red onion, chopped
• 2 tbsp olive oil
• 1 tsp cumin, 1 tsp paprika

Instructions:

1. Preheat oven to 425°F.
2. Toss ingredients with oil and spices.
3. Roast 20 minutes.

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19. Sheet Pan Caprese Chicken

Ingredients:

• 1 lb chicken breast
• 1 cup cherry tomatoes
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• Fresh basil
• Optional: low-fat mozzarella slices

Instructions:

1. Preheat oven to 400°F.
2. Place chicken and tomatoes on sheet pan, drizzle oil, season.
3. Roast 20 minutes, top with basil and mozzarella at the end.

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20. Herb Roasted Salmon with Sweet Potatoes

Ingredients:

• 4 salmon fillets
• 2 medium sweet potatoes, cubed
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp rosemary

Instructions:

1. Preheat oven to 425°F.
2. Spread salmon and veggies, drizzle oil, season.
3. Bake 20 minutes.

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Final Thoughts

These 20 DASH-friendly sheet pan meals prove that eating for lower blood pressure doesn’t have to be bland or complicated. With lean proteins, fiber-rich vegetables, whole foods, and herbs in place of salt, you’ll enjoy flavorful dinners that support your health and keep cleanup quick.