15 Gut-Healthy Sheet-Pan Meals for the Mediterranean Diet
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
The Mediterranean diet is one of the healthiest diets you can follow for gut health. It encourages the intake of prebiotic-rich vegetables and fruit, as well as probiotic foods like yogurt. These ingredients happen to also be really great supporters of a healthy gut, which is why we’ve packed them into these sheet-pan dinners.
From spiced legumes over yogurt to garlicky chicken fajita bowls, each of these dinnertime options is packed with at least 6 grams of fiber to help promote a healthy microbiome. We’re sure you're going to love flavorful and nutritious recipes like our Roasted Gnocchi & Brussels Sprouts with Meyer Lemon Vinaigrette and Ginger-Tahini Oven-Baked Salmon & Vegetables.
Roasted Gnocchi & Brussels Sprouts with Meyer Lemon Vinaigrette
In this quick vegetarian dinner recipe, you can skip boiling the gnocchi--they'll cook through while roasting on the sheet pan with the rest of the ingredients. If you can't find Meyer lemons, use 1 small regular lemon in Step 2 and use 4 teaspoons lemon juice and 2 teaspoons orange juice in Step 4.
Sheet-Pan Sweet Potato Fajitas
These vegetarian sheet-pan sweet potato fajitas are mild and tender with a little bit of char from the broiler. The colorful toppings add freshness and texture.
Spaghetti Squash & Chicken with Avocado Pesto
Give pesto pasta a healthy makeover with this easy recipe that combines low-carb spaghetti squash with high-protein chicken breast. Top this powerhouse combo with homemade basil pesto that gets a creamy upgrade from ripe avocados to complete a mouthwatering chicken dinner.
Sheet-Pan Chicken Fajita Bowls
Skip the tortillas in favor of this warm fajita salad, which features a nutritious medley of chicken with roasted kale, bell peppers and black beans. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too.
Ginger-Tahini Oven-Baked Salmon & Vegetables
The tahini sauce does double duty in this healthy salmon recipe, serving as a glaze for the fish and also as a drizzle for the entire dish at the end of cooking. The green beans are cooked just slightly in this recipe, to still be crisp. If you like your green beans tenderer, look for thinner beans or haricot verts in the grocery store; they'll cook more quickly. This sheet-pan dinner recipe is not only delicious--it also comes together with just 25 minutes of active prep time, and there's only one pan to clean up afterwards!
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.
Sheet-Pan Gnocchi with Broccoli & White Beans
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
This effortless dish comes together on two baking sheets for easy preparation and a fast cleanup. A blend of lemon and broccoli mixes with tender gnocchi and rich cannellini beans, all brought together with a generous drizzle of olive oil. For an added protein boost, toss in some shrimp or flaked cooked salmon.
Cauliflower Nachos
Indulge your nacho cravings with this healthy vegetarian nacho recipe that's loaded with vegetables (thanks in part to roasted cauliflower standing in for chips) and protein-packed beans, and has a lot more fiber than traditional nachos. These baked cauliflower nachos, piled with guacamole, melty cheese, fresh pico de gallo and avocado, are great as an appetizer or could be eaten as a light dinner.
Salmon & Sweet Potato Grain Bowls
Harissa adds heat to this healthy grain bowl recipe without needing a long list of ingredients. Just 5 ingredients is all you need to get dinner (or a packable lunch) on the table in under an hour!
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.
Paprika Chicken Thighs with Brussels Sprouts for Two
In this healthy chicken recipe, paprika-rubbed chicken thighs are nestled into Brussels sprouts and shallots and roasted on a sheet pan in the oven for an easy, healthy dinner. As the chicken thighs roast, the garlicky drippings flavor the Brussels sprouts and shallots. Delicious one-pan cooking! Smoked paprika adds a touch of smoky flavor--look for it at well-stocked supermarkets or in the bulk-spice section at natural-foods markets. Regular paprika can be used in its place, but doesn't add the hint of smoke. This recipe was adapted from our popular Paprika Chicken Thighs with Brussels Sprouts to serve two instead of four.
Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
A tangy, balsamic dressing and nutty Parmesan cheese combine to coat tender roasted vegetables and chickpeas in this springy vegetarian dinner. To keep it vegetarian, serve it over quinoa or, for meat-eaters, serve with roasted chicken or pan-seared fish.
Sheet-Pan Spiced Chickpeas & Sweet Potatoes with Herby Yogurt
These sheet-pan spiced chickpeas and sweet potatoes make a perfect vegetarian dinner. The crisp chickpeas, coated in warm spices, pair well with sweet potatoes and roasted shallots. The yogurt is tangy and bright, with a hint of sesame from the tahini. A drizzle of pomegranate molasses ties it all together.
Sheet-Pan Steak Fajitas
These flank steak fajitas make for a tasty, healthy dinner in a pinch. Preheated sheet pans sizzle the meat and vegetables just like in a skillet, but with a whole lot more hands-off time.
Herb-Roasted Chicken with Vegetables & White Beans
Herb-coated roasted chicken is served with a bounty of roasted vegetables and beans in this healthy main dish. Serve with a slice of crusty bread.
Read the original article on Eating Well.
