Spicy Sheet Pan Salmon With Butternut Squash and Veggies


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  • 16-20 oz. wild salmon (or 4 pre-cut filets)
  • 6 cups butternut squash, cut in 1-in. cubes (about 1 medium butternut squash)
  • 1 red bell pepper
  • 2 medium poblano peppers
  • 1 small head of cauliflower
  • 2 Tbsp. olive oil, divided
  • 2 tsp. chili powder
  • 1 tsp. cumin
  • 1 tsp. garlic powder
  • ¼ tsp. cayenne pepper (optional)
  • 1 tsp. sea salt
  • ½ tsp. black pepper
  • 1 lime, divided
  • 1 medium avocado (optional)
  • ½ cup fresh cilantro (optional)
  • Quick Yogurt Sauce:
  • 1 cup reduced fat or fat free plain Greek yogurt
  • ½ Tbsp. olive oil
  • Juice from ½ a lime
  • ¾ tsp. cumin
  • ½ tsp. paprika
  • ½ tsp. garlic powder
  • ¼ tsp. sea salt
  • ¼ tsp. pepper
  • Cold water


1. Preheat oven to 400°F. Line an extra-large, rimmed sheet pan (or two smaller sheet pans) with parchment paper and lightly coat with cooking spray.

2. Peel and slice the butternut squash in half (vertically) and remove the seeds. Cut the flesh into 1-inch cubes and set aside in a large mixing bowl.

3. Remove the bell pepper’s seeds and slice it into ¼-inch strips (lengthwise). Repeat the same process with the poblano peppers.

4. Peel and slice the red onion into ¼-inch strips and chop the cauliflower into florets. Add to the bowl with the butternut squash.

5. Drizzle 1 ½ tablespoons of olive oil over the veggies and add cumin, chili powder, garlic powder, cayenne pepper and salt/pepper to taste. Mix well and spread evenly. Roast for 25 minutes.

6. Rinse the salmon filet with water. Pat dry with a paper towel and place it on a clean cutting board. Drizzle with the remaining olive oil and sprinkle with salt and pepper. Quickly mince the chipotle peppers and spoon them evenly over the salmon with a small layer of sauce. Squeeze half of the lime juice over the adobo sauce and salmon.

7. Remove the veggies from the oven and quickly stir them around, creating a space in the middle for your salmon. Add the filet (skin side down) and return to the oven to cook for 15-20 more minutes, or until the salmon flakes easily and reaches an internal temperature of 145°F.

8. In a small bowl, mix the yogurt with the remaining lime juice, olive oil, cumin, paprika, garlic powder, sea salt and pepper. Stir until smooth. Add water, 1 tablespoon at a time, until the sauce reaches your desired consistency.

9. Once your salmon is cooked and the veggies are crisp, tender and lightly browned, remove the sheet pan from the oven. Cool slightly, and then divide the veggies and salmon among 4 plates.

10. Top with avocado slices and fresh cilantro. Drizzle with yogurt sauce and enjoy!


Additional Dietitian Tips:
• Use pre-cut veggies of any sort to save on time.
• Instead of fresh salmon, you can substitute frozen individual filets. Safely thaw and then add them 5 minutes later than you would a larger filet.
• Place any extra chipotle peppers in a small plastic bag and freeze for the next time you make a similar recipe.
• Store your extra sauce in the fridge to use as a sandwich spread, a dip for veggies or to drizzle on scrambled eggs throughout the week.

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