Sheet Pan Salmon and Veggies

This sheet pan salmon and veggies is the perfect healthy weeknight meal. Kid-friendly, ready in less than 30 minutes and lots of flavor variations.

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If you love quick and easy sheet pan dinners, you are in the right place! This sheet pan salmon and veggies is healthy, kid-friendly and ready in less than 30 minutes!

The perfect make-ahead meal with a busy weeknight and so delicious your family won’t even know your secret wizardry!

Easy sheet pan dinners are the jam for sure. The ability to use different protein such as chicken, steak, shrimp, salmon (any fish!), scallops – you name it, means that everyone is happy.

Plus, you can mix it up with any vegetable imaginable. From asparagus, broccoli, peppers, onions, zucchini, squash, garlic, potatoes, sweet potatoes, tomatoes and more – you are only limited by your imagination.

And if you are a salmon lover, be sure to check out this Traeger Smoked Salmon, Air Fryer Salmon Bites and Spicy Salmon Bowl!

Why this recipe works

• You can make this sheet pan salmon and veggies in less than 30 minutes! Talk about an easy week-day meal after a long day.
• Did I mention this sheet pan meal is super healthy! Salmon is packed with Omega 3 and there are tons of veggies.
• This meal is kid-friendly. Lots of choices means, something for everyone to enjoy.
• Flexibility in seasonings and sauces for the win. You can make any spin on this sheet pan salmon and veggies recipe so you won’t ever get tired of eating it!

Ingredients

• Salmon: Farm raised or wild caught salmon filets (skin on or off). You can buy as a whole filet or smaller pre-portioned filets depending on your preference.
• Potatoes: Russet, yellow, red or sweet potatoes.
• Broccoli: You can buy pre-cut broccoli florets or cut your own.
• Peppers: Red, orange, yellow or green peppers.
• Cherry or Grape Tomatoes: You can also use sliced tomatoes.
• Onions: Sweet or red onions.
• Oil: Olive oil or oil of choice.
• Seasonings of Choice: See seasoning ideas in recipe card notes.

How to make sheet pan salmon and veggies

1. Preheat the oven to 425°F. Line baking sheet with parchment paper or aluminum foil.
2. Place diced potatoes evenly on sheet pan, drizzle with olive oil and sprinkle with seasoning of choice.
3. Cook potatoes on 425°F for 5-6 minutes.
4. Remove from oven and push potatoes to the side of the pan. Add salmon and veggies of choice to sheet pan. Drizzle with olive oil and sprinkle with seasoning of choice.
5. Cook on 425°F for 15-17 minutes or until salmon reaches an internal temperature of 145° F (63° C).

Salmon Cooking Temperature: FDA recommends cooking salmon to an internal temperature of 145° F (63° C). Check the temperature with a food thermometer. 

Estimated Cook Time Ranges for Other Proteins and Vegetables at 425° F

Note: These times can vary based on your oven (ex: convection), the thickness of the protein and size of slices/chopped vegetables. Larger sized items will take longer to cook.

10-20 minutes

• Protein: Salmon, scallops, shrimp, tilapia, tuna, catfish, cod and bacon.
• Veggies: Asparagus, broccoli, bok choy, green beans, onions, peppers, snap peas, squash, zucchini and cherry tomatoes.

20-30 minutes

• Protein: Chicken, pork chops, sausage and meatballs, halibut, sea bass and steak.
• Veggies: Potatoes, sweet potatoes, Brussel sprouts and turnips.

Sheet pan dinner seasonings and sauces

A bright and herbaceous chimichurri sauce or Asian ginger teriyaki sauce are wonderful for to drizzle on your sheet pan meals.

Compound butters with rosemary, thyme, sage and lemon zest or great with salmon, steak and shrimp sheet pan dinners.

A honey mustard, barbecue sauce or even ketchup are also great familiar flavors for the kiddos to dip those veggies!

Other sauce favorites include:

Sweet and Spicy Chicken Wing Sauce.
Bang Bang Sauce: a sweet and spicy mayonnaise based dipping sauce.
Chili Crisp: a delicious Asian sauce packed with spicy umami flavor!
Eel Sauce
Asian Steak Marinade
Red Chimichurri 
Best Brine for Chicken Wings

Different spices are the perfect way to keep your sheet pan meals exciting for the whole week.

In addition to salt and pepper, a few pantry basics such as onion powder, garlic powder, chicken wing dry rub, Italian seasoning and smoked paprika can add variety to your meals. Don’t be afraid to mix and match.

Some other great spices to build your flavor arsenal include Cajun seasoning, lemon pepper, Chinese five spice or a package of taco seasoning, ranch seasoning and even onion soup mix!

Sheet pan dinner tips

Line your sheet pan with aluminum foil or parchment paper. This makes for easy clean-up and prevents sticking to the pan!

Don’t forget to season all components of your dish and coat with oil of choice. You can use the same seasonings on each layer or you can mix it up!

Be sure to cut your food evenly to allow for more even cooking.

The trick to perfect sheet pan dinners is to pair a protein with vegetables that have similar cook times. You don’t want to end up with perfectly tender and juicy chicken and burned veggies!

A second option for the perfect sheet pan meal is to add the food in stages. Start with a protein that may take longer to cook through, let it get a head start and then add your pre-chopped vegetables mid-way through. This allows you more control at each stage of the cooking process.

Using a half size sheet pan (18″ x 13″) vs. a quarter sheet pan (13″ x 9″) will give your food enough space to cook without overcrowding your pan. You want delicious roasted food, not steamed mush!

A half sheet pan is better for a family of 4. A quarter sheet pan will work for 1 or 2 people. Don’t forget, you can always use 2 smaller sheet pans!

Consider separated (side by side) or layered sheet pan meals (using a baking rack)!

Pre-chopping your veggies is a great way to meal prep ahead for your sheet pan meals on a busy week. I like to pick 4-6 different vegetables for the week, pre-chop and bag them so they are dump and go!

Portioning your protein ahead of time is a great time saver! Cut any salmon into individual filets and separate chicken breasts into individual portions. Grab what you need when you are ready to cook.

Any individual protein portions can be wrapped and frozen until you are ready to use them. Move anything you want to cook the next day from the freezer to the refrigerator to slow thaw overnight.

You can also make some rice or pasta ahead of time to supplement your sheet pan meals. Pasta and rice will last through the week and give an extra carbohydrate option to serve with your vegetables and protein.

Have some sauces or herb compound butter on-hand. They can be store bought or you can prepare ahead of time. This gives you some flavor variety depending on your food mood that week.

How to make a layered sheet pan dinner with chicken thighs

You can use a sheet pan with a wire rack and put some potatoes and vegetables on the bottom and the chicken thighs on top of the wire rack, allowing the juices of the chicken to flavor your bottom layer.

This is a great cooking method for chicken thighs because they are best cooked at a lower temperature for a longer period of time to allow the chicken to full cook through and the fat to render from the chicken to achieve a nice crispy skin.

As the chicken thighs cook, the juices for the chicken mixes with the seasoning and drips to the bottom level creating a delicious sauce for the bottom potatoes and veggies to cook in.

FAQ and expert tips

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