My husband is my toughest critic. For years, whenever I’d say we were having a “healthy dinner,” I’d see a little bit of the light leave his eyes. He associated it with bland, boiled chicken and steamed veggies—and honestly, I don’t blame him! I was determined to create a dish that would blow him away and prove that heart-healthy food could be crave-worthy. After a few tries, this sheet pan dinner was born. The first time he tried it, he stopped mid-chew, looked at me, and said, “Okay, this is amazing.” That was a huge win! This is now our absolute favorite DASH diet chicken recipe, and it’s the one I make to show everyone that eating for your health can be an incredible flavor adventure.
Unlock Incredible Flavor Without the Salt
Let’s talk about the biggest myth when it comes to heart-healthy eating: that you have to give up flavor. This recipe is designed to completely shatter that idea. The secret is building layers of taste that have nothing to do with a salt shaker. We’re creating one of the most exciting low sodium meals you’ll ever try.
So, how do you make chicken flavorful without salt?
- A Powerhouse Glaze: We start with a base of low-sodium tamari for that deep, savory (umami) flavor. Then we bring in honey for sweetness, sriracha for a gentle kick of heat, and toasted sesame oil for a rich, nutty aroma. Fresh garlic and ginger are non-negotiable—they provide a bright, zesty punch that salt could never replicate.
- The Sizzle Method: Preheating your sheet pan is a game-changer! When the chicken hits that hot surface, it creates an instant sear that locks in juices and develops a beautiful, caramelized crust. That browning process is pure flavor.
- Vibrant Veggies: The sweetness of the bell peppers and the fresh, crisp snap of the peas don’t just add nutrients; they add texture and their own natural flavors that perfectly complement the savory chicken.
Your Go-To Easy DASH Diet Chicken Recipe
I know that having a health goal is one thing, but actually cooking on a busy Tuesday night is another. A recipe has to be practical to become a staple. That’s why I’m obsessed with this DASH diet sheet pan chicken. It solves the “what’s for dinner” problem with minimal fuss and maximum reward.
This is more than just a low sodium chicken and vegetable recipe; it’s a complete strategy for a stress-free meal. Everything cooks on one pan, which means cleanup is an absolute breeze. The most “work” you have to do is a little bit of chopping at the beginning. Once it goes into the oven, you can sit back and enjoy the incredible smells filling your kitchen. This is truly what is a good dinner for the DASH diet when life gets busy.
Here is exactly how to make this delicious and vibrant weeknight dinner.
Heart-Healthy Hot Honey Chicken Sheet Pan Dinner
Ingredients
For the Hot Honey-Tamari Glaze
- 1 ½ tablespoons 22.5 ml low-sodium tamari
- 3 tablespoons 45 ml no-salt-added chicken broth
- 1 ¼ tablespoons 26 g honey
- 1 ½ tablespoons 22.5 ml toasted sesame oil
- 5 cloves garlic minced
- 1 tablespoon freshly grated ginger
- ½ teaspoon sriracha or more to taste
For the Sheet Pan
- 1 ¾ pounds 794 g boneless, skinless chicken breast, trimmed and cut into 1-inch (2.5-cm) chunks
- 1 medium red bell pepper cut into 1-inch (2.5-cm) pieces
- 1 medium yellow bell pepper cut into 1-inch (2.5-cm) pieces
- 12 ounces 340 g fresh sugar snap peas, strings removed
- 1 bunch scallions
For Garnish
- ¼ cup fresh cilantro leaves chopped
- 1 tablespoon toasted sesame seeds
Instructions
- Prepare the Oven: Position a rack in the center of your oven. Place a large, rimmed baking sheet on the rack and preheat the oven to 425°F (220°C). Allowing the pan to get hot is the key to creating a perfect sizzle and sear.
- Make the Glaze: While the oven heats, combine all glaze ingredients—low-sodium tamari, chicken broth, honey, sesame oil, garlic, ginger, and sriracha—in a small bowl. Whisk vigorously until the honey has fully dissolved into the mixture.
- Prepare the Ingredients: Cut the chicken into uniform bite-sized chunks. Prepare the bell peppers and snap peas. Trim the scallions, thinly slicing the dark green tops for garnish and cutting the remaining white and light green parts into 2-inch (5-cm) lengths.
- First Roast: Place the chicken chunks in a large mixing bowl. Pour about half of the prepared glaze over the chicken and toss until every piece is evenly coated. Carefully remove the hot baking sheet from the oven. Working quickly, arrange the glazed chicken in a single layer on the pan. Return it to the oven to roast for 12-15 minutes, until the edges begin to brown.
- Second Roast: While the chicken is in the oven, add the bell peppers, snap peas, and the 2-inch scallion pieces to the same bowl you used for the chicken. Pour the remaining glaze over the top and toss to coat.
- Combine and Finish: Remove the pan from the oven. Add the glazed vegetables to the pan around the chicken and gently stir everything together. Return the pan to the oven and roast for a final 10-12 minutes, or until the chicken is cooked through (reaching 165°F / 74°C) and the vegetables are crisp-tender.
- Serve: Remove from the oven and garnish immediately with the reserved sliced scallion greens, fresh cilantro, and a sprinkle of toasted sesame seeds. Serve hot.
Notes
Nutrition Information (per serving)
- Calories: 313 kcal
- Protein: 42 g
- Total Fat: 9 g
- Saturated Fat: 1.9 g
- Sodium: 254 mg
- Total Carbohydrates: 19 g
- Dietary Fiber: 5 g
- Total Sugars: 8 g
- Added Sugars: 3.5 g
Concluding Thoughts
I hope this recipe helps you see just how exciting and delicious your plate can be. You don’t have to choose between food that tastes good and food that’s good for you—you absolutely can have both! This has become a go-to in my house, and it’s a reminder that a heart-healthy life is full of joy and flavor. It’s a DASH diet chicken recipe that I hope you’ll love and share for years to come.
I love hearing how you make my recipes your own. If you try a fun variation, be sure to come back and tell everyone about it in the comments!
