Easy, Anti-Inflammatory Sheet Pan Meals for Beginners

Want to make eating healthy simple and stress-free? Anti-inflammatory sheet pan meals are the perfect solution. These one-pan wonders bring together wholesome ingredients that fight inflammation, are naturally gluten-free, and keep cleanup to a minimum.

If you’ve ever wanted to eat healthier but felt overwhelmed by long recipes and endless dishes, sheet pan meals might just become your new favorite kitchen trick. These one-pan wonders make eating clean and reducing inflammation almost effortless. Just toss your ingredients onto a single pan, roast them together, and you’ve got a balanced meal that’s colorful, nourishing, and easy to clean up afterward.

An anti-inflammatory diet doesn’t have to mean complicated cooking or expensive ingredients. It’s really about keeping things simple—fresh veggies, lean proteins, heart-healthy fats, and herbs that fight inflammation naturally. Think salmon with roasted Brussels sprouts, turmeric chicken with sweet potatoes, or chickpeas with colorful bell peppers.

This guide is designed for beginners who want healthy food that fits real life—meals that are quick to prep, easy to customize, and delicious enough to make again and again. Whether you’re looking to improve your energy, support your gut, or just get dinner on the table faster, these sheet pan recipes will help you do it—without the stress or the mess.

1. Turmeric Chicken & Rainbow Veggies

This bright and easy anti-inflammatory sheet pan meal balances protein with colorful produce and healing turmeric.

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, sliced
• 1 small red onion, sliced
• 2 tbsp olive oil
• 1 tsp ground turmeric
• 1/2 tsp black pepper
• 1/2 tsp sea salt
• 1/2 tsp garlic powder

Instructions

1. Preheat your oven to 425°F (220°C).
2. Cut chicken into large cubes.
3. Toss chicken and veggies with olive oil, turmeric, pepper, salt, and garlic powder directly on a sheet pan.
4. Spread out evenly.
5. Roast for 22–25 minutes, stirring halfway, until chicken is cooked and veggies are tender.

2. Lemon-Garlic Salmon & Asparagus

A classic anti-inflammatory sheet pan meal: juicy salmon with vitamin-rich greens and zingy lemon.

Ingredients

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Zest and juice of 1 lemon
• Salt and pepper to taste

Instructions

1. Heat oven to 400°F (205°C).
2. Arrange salmon fillets and asparagus on a large sheet pan.
3. Scatter cherry tomatoes around.
4. Drizzle everything with olive oil, garlic, lemon juice and zest, salt, and pepper.
5. Bake for 15–18 minutes or until the salmon flakes and asparagus softens.

3. Ginger-Lime Shrimp & Sweet Potatoes

This easy sheet pan meal is packed with anti-inflammatory ginger, sweet potatoes, and zesty lime.

Ingredients

• 1 lb large shrimp, peeled
• 2 small sweet potatoes, diced
• 1 red bell pepper, sliced
• 2 tbsp olive oil
• 2 tsp fresh ginger, grated
• Zest and juice of 1 lime
• 1/2 tsp sea salt

Instructions

1. Preheat oven to 425°F (220°C).
2. On a large baking sheet, toss sweet potatoes and pepper with 1 tbsp olive oil and half the salt.
3. Roast for 10 minutes.
4. While baking, toss shrimp in remaining olive oil, ginger, lime juice and zest, and salt.
5. Add shrimp to pan, bake 8–10 more minutes until shrimp is pink and sweet potatoes are tender.

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4. Garlic-Herb Chicken & Brussels Sprouts

A family-friendly anti-inflammatory dinner with garlic, herbs, and fiber-rich sprouts.

Ingredients

• 2 chicken thighs, boneless/skinless
• 2 cups Brussels sprouts, halved
• 1 cup baby carrots
• 2 tbsp olive oil
• 1 tsp dried thyme
• 2 garlic cloves, minced
• 1/2 tsp smoked paprika
• Salt and pepper to taste

Instructions

1. Heat oven to 400°F (205°C).
2. Mix olive oil, thyme, garlic, smoked paprika, salt, and pepper in a bowl.
3. Rub chicken with mixture and toss veggies in remaining sauce.
4. Spread all on a sheet pan.
5. Bake 25–30 minutes until chicken is golden and veggies are crisp-tender.

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5. Spicy Chickpea & Veggie Sheet Pan

One of the best vegan anti-inflammatory sheet pan meals, spotlighting chickpeas and turmeric.

Ingredients

• 1 can chickpeas, rinsed
• 1 cup cauliflower florets
• 1 zucchini, sliced
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 1/2 tsp smoked paprika
• Salt and pepper to taste

Instructions

1. Heat oven to 425°F (220°C).
2. Toss all veggies and chickpeas with oil and spices on a large pan.
3. Spread in a single layer.
4. Bake for 20–25 minutes until crispy and golden.

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6. Miso-Ginger Cod & Broccoli

Rich in omega-3s and antioxidants, this anti-inflammatory sheet pan meal is light and flavorful.

Ingredients

• 2 cod fillets
• 2 cups broccoli florets
• 1 red pepper, sliced
• 2 tbsp gluten-free miso paste
• 1 tbsp grated ginger
• 1 tbsp olive oil
• 1 tsp honey (or agave for vegan)
• Black pepper

Instructions

1. Preheat oven to 400°F (205°C).
2. Mix miso, ginger, olive oil, honey, and pepper in a bowl.
3. Arrange cod and vegetables on the pan.
4. Brush everything with miso sauce.
5. Roast 12–15 minutes until fish is flaky.

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7. Paprika Chicken & Roasted Sweet Potato

Easy prep, bold flavor, and anti-inflammatory power from sweet potatoes and paprika.

Ingredients

• 2 chicken breasts
• 2 cups cubed sweet potato
• 1 cup green beans, trimmed
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1 tsp dried oregano
• Salt/pepper to taste

Instructions

1. Set oven to 425°F (220°C).
2. Toss everything together on a large sheet pan.
3. Spread out in a single layer.
4. Roast for 25 minutes, flipping veggies halfway.

8. Lemon-Dill Salmon & Broccolini

Fresh dill and heart-healthy salmon create an easy anti-inflammatory dinner.

Ingredients

• 2 salmon fillets
• 2 bunches broccolini or broccoli
• 1 tbsp olive oil
• Juice of 1 lemon
• 2 tbsp fresh dill, chopped
• Salt and black pepper

Instructions

1. Heat oven to 400°F (205°C).
2. Place salmon and broccolini on the pan.
3. Drizzle with olive oil, lemon juice, and sprinkle dill, salt, and pepper.
4. Bake 15–18 minutes, until salmon is opaque.

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9. Rainbow Quinoa Veggie Tray

A vegan, protein-packed, anti-inflammatory sheet pan meal with lots of colors.

Ingredients

• 1 cup cooked quinoa
• 1 cup sweet potato, diced
• 1 cup broccoli florets
• 1 cup cherry tomatoes, halved
• 1/2 red onion, sliced
• 2 tbsp olive oil
• 1 tsp ground cumin
• Salt and pepper

Instructions

1. Oven to 425°F (220°C).
2. Spread sweet potato, onion, broccoli, and tomatoes on a pan.
3. Toss with oil, cumin, and salt/pepper.
4. Roast for 20 minutes.
5. Top with cooked quinoa, bake 5 minutes more.

10. Southwest Chicken & Black Bean Bake

Crowd-pleasing, one-pan dinner with anti-inflammatory spices and fiber-rich beans.

Ingredients

• 2 boneless chicken thighs
• 1 cup black beans (cooked)
• 1 zucchini, sliced
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• Salt and pepper

Instructions

1. Heat oven to 425°F (220°C).
2. Toss chicken and veggies with oil and spices on a sheet pan.
3. Bake 25–30 minutes, stirring once, until done.

11. Maple-Mustard Salmon & Root Veggies

Sweet and savory, this anti-inflammatory meal is full of antioxidants.

Ingredients

• 2 salmon fillets
• 1 cup carrots, sliced
• 1 cup parsnips or sweet potatoes, sliced
• 1 tbsp olive oil
• 1 tbsp pure maple syrup
• 1 tbsp Dijon mustard
• Salt, pepper

Instructions

1. Oven to 400°F (205°C).
2. Place veggies on pan, toss with olive oil, salt, and pepper.
3. Roast 10 minutes.
4. Brush salmon with maple-mustard. Add to pan, bake 14 more minutes.

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12. Curried Cauliflower & Tofu

A simple vegan anti-inflammatory sheet pan meal with turmeric and high-protein tofu.

Ingredients

• 1 block firm tofu, cubed
• 2 cups cauliflower, chopped
• 1 red bell pepper, sliced
• 2 tbsp olive oil
• 2 tsp curry powder (gluten-free)
• 1/2 tsp turmeric
• Salt and pepper

Instructions

1. Heat oven to 425°F (220°C).
2. Toss all ingredients on a sheet pan.
3. Spread out evenly.
4. Bake for 25–30 minutes, stirring once.

13. Citrus Shrimp & Fennel

Refreshing, gluten-free, and packed with anti-inflammatory citrus and omega-3s.

Ingredients

• 1 lb large shrimp, peeled
• 1 fennel bulb, sliced
• 1 orange, sliced
• 2 tbsp olive oil
• 1 garlic clove, minced
• Salt and black pepper

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss shrimp, fennel, and orange with oil, garlic, salt, and pepper on a pan.
3. Bake 12–14 minutes until shrimp is opaque.

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14. Harissa Chickpea & Veggie Sheet Pan

Spicy and satisfying, this anti-inflammatory vegan dinner is a breeze.

Ingredients

• 1 can chickpeas, rinsed
• 1 eggplant, cubed
• 1 zucchini, sliced
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tbsp harissa paste (gluten-free)
• Salt

Instructions

1. Heat oven to 425°F (220°C).
2. Mix harissa with olive oil, toss over veggies and chickpeas.
3. Spread on a pan, roast 20–25 minutes.

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15. Greek Chicken & Veggies

Heart-healthy olives, lemon, and anti-inflammatory herbs!

Ingredients

• 2 boneless chicken breasts
• 1 cup cherry tomatoes
• 1 green bell pepper, sliced
• 1/2 cup Kalamata olives, pitted
• 1 red onion, sliced
• 2 tbsp olive oil
• 2 tsp dried oregano
• Juice of 1 lemon
• Salt and pepper

Instructions

1. Oven to 400°F (205°C).
2. Mix all ingredients and spread on a sheet pan.
3. Bake 25–30 minutes, turning halfway.

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16. Ginger-Sesame Tofu & Snow Peas

Fresh ginger and plant-based protein in this easy anti-inflammatory meal.

Ingredients

• 1 block firm tofu, cubed
• 1 cup snow peas
• 1 red bell pepper, sliced
• 1 tbsp olive oil
• 1 tbsp sesame oil
• 1 tbsp gluten-free tamari
• 1 tbsp grated ginger
• Black pepper

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss tofu and veggies with oils, tamari, ginger, and pepper.
3. Spread on a pan, bake 20–25 minutes.

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17. Italian Beef & Broccoli Bake

A beefy anti-inflammatory dish, light on carbs and full of flavor.

Ingredients

• 1 lb lean ground beef
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 tbsp olive oil
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt, pepper

Instructions

1. Oven to 400°F (205°C).
2. Spread ground beef in small clumps on a pan with veggies.
3. Drizzle with oil and herbs.
4. Bake 20 minutes, breaking up beef as it cooks.

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18. Teriyaki Turkey & Veggies

Tender, gluten-free turkey with a sweet ginger-studded glaze.

Ingredients

• 2 turkey breast cutlets
• 1 cup snap peas
• 1 cup carrots, sliced
• 1 red bell pepper, sliced
• 2 tbsp gluten-free teriyaki sauce
• 1 tbsp grated ginger
• 1 tbsp olive oil

Instructions

1. Heat oven to 425°F (220°C).
2. Shred or slice turkey.
3. Toss with veggies, sauce, ginger, and oil on a pan.
4. Roast for 18–20 minutes, turning turkey once.

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19. Garlic Shrimp & Baby Kale

Shrimp and dark leafy greens make this quick anti-inflammatory dinner shine.

Ingredients

• 1 lb large shrimp, peeled
• 2 cups baby kale or spinach
• 1 pint grape tomatoes, halved
• 2 tbsp olive oil
• 3 garlic cloves, minced
• Juice of half a lemon
• Salt and pepper

Instructions

1. Preheat oven to 400°F (205°C).
2. Toss shrimp, kale, tomatoes, oil, garlic, lemon, salt, and pepper on a pan.
3. Bake 10–12 minutes.

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20. Lemon-Rosemary Turkey & Zucchini

Herby and fresh, with lean, anti-inflammatory turkey.

Ingredients

• 2 turkey cutlets
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1 cup grape tomatoes
• 2 tbsp olive oil
• 2 tsp dried rosemary
• Zest and juice of 1 lemon
• Salt and pepper

Instructions

1. Set oven to 400°F (205°C).
2. Place all items on a pan, drizzle with oil, lemon, rosemary, salt, and pepper.
3. Bake for 18–20 minutes.

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21. Maple-Balsamic Chicken & Carrots

Sweet maple and balsamic make this gluten-free dinner satisfying and unique.

Ingredients

• 2 boneless chicken thighs
• 2 cups carrots, sliced
• 1/2 red onion, sliced
• 1 tbsp olive oil
• 1 tbsp pure maple syrup
• 1 tbsp balsamic vinegar
• Salt and pepper

Instructions

1. Preheat oven to 425°F (220°C).
2. Place chicken and veggies on a baking sheet.
3. Drizzle syrup, vinegar, and oil.
4. Toss and bake for 22–25 minutes.

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22. Balsamic Beef & Pepper Bake

Lean beef, peppers, and balsamic for a classic anti-inflammatory meal.

Ingredients

• 1 lb sirloin, sliced
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 red onion
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp dried basil
• Salt and pepper

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss beef and veggies with all ingredients.
3. Spread out on a sheet pan, bake 15 minutes.

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23. Moroccan Chickpea & Sweet Potato

Sweet potato and chickpeas plus Moroccan spices = one perfect vegan anti-inflammatory sheet pan meal.

Ingredients

• 1 can chickpeas, rinsed
• 2 cups sweet potato, cubed
• 1 red onion, sliced
• 1 zucchini, chopped
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric
• Salt and pepper

Instructions

1. Set oven to 425°F (220°C).
2. Toss everything together on a large pan.
3. Spread out, roast for 22–25 minutes.

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24. Sriracha-Turkey Veggie Sheet Pan

Quick and spicy, this one pan meal is loaded with anti-inflammatory veggies.

Ingredients

• 1 lb ground turkey
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snow peas
• 2 tbsp olive oil
• 1–2 tbsp Sriracha (or gluten-free hot sauce)
• 1 tsp garlic powder
• Salt

Instructions

1. Heat oven to 425°F (220°C).
2. Spread turkey and veggies on a pan.
3. Drizzle with oil, Sriracha, and garlic powder.
4. Mix and roast for 20 minutes, breaking up turkey halfway.

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25. Thai Basil Chicken & Veggies

Easy anti-inflammatory sheet pan meal with fresh basil and ginger.

Ingredients

• 2 boneless chicken breasts, sliced
• 1 cup bell pepper strips
• 1/2 cup snap peas
• 1 cup broccoli florets
• 2 tbsp olive oil
• 1 tbsp gluten-free soy sauce or tamari
• 2 tbsp fresh basil, chopped
• 1 tbsp ginger, grated
• Salt and pepper

Instructions

1. Heat oven to 425°F (220°C).
2. Toss all ingredients together on a pan.
3. Bake 18–20 minutes, stirring once.

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26. Mediterranean Veggie & White Bean Sheet Pan

A vegan sheet pan meal with anti-inflammatory olives, beans, and greens.

Ingredients

• 1 can cannellini beans, rinsed
• 1 small eggplant, cubed
• 1 zucchini, sliced
• 1 cup grape tomatoes, halved
• 1/2 cup Kalamata olives
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss all ingredients on the pan.
3. Roast for 20–25 minutes, stirring once.

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These anti-inflammatory sheet pan meals will make your beginner kitchen experience healthy, efficient, and fun! Enjoy exploring meals that are big on flavor but light on effort, all while supporting your wellness journey.