Sheet Pan Chicken Thighs with Brussels Sprouts and Gnocchi Recipe For A Flavorful Dinner

If you’re craving a healthy, flavorful, and easy-to-make dinner, then this sheet pan chicken thighs with Brussels sprouts and gnocchi recipe is perfect for you. This Mediterranean-inspired dish combines tender chicken thighs, crispy Brussels sprouts, and pillowy gnocchi—all roasted together on one pan for a quick, delicious, and nutritious meal. Whether you follow a Mediterranean diet or are just looking for an easy dinner recipe, this one-pan wonder is sure to satisfy.

In this article, we will guide you through the recipe, explain the benefits of a Mediterranean diet, and provide tips for making this meal even healthier. Plus, you’ll learn how to adjust the recipe for different dietary needs, such as anti-inflammation diets or quick weeknight meals.

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Why You’ll Love This Sheet Pan Chicken Thighs with Brussels Sprouts and Gnocchi Recipe

This sheet pan dinner recipe is packed with Mediterranean diet meals that are both delicious and nutritious. The Mediterranean diet emphasizes fresh ingredients, healthy fats, and plenty of plant-based foods—perfect for those following a Mediterranean diet meal plan. Here’s why you’ll love this recipe:

• Easy to Make: With only a few simple steps, this sheet pan chicken dinner is the perfect easy Mediterranean diet recipe for busy weeknights. Everything cooks on a single sheet pan, saving you time on both cooking and cleaning.
• Healthy and Flavorful: The Mediterranean diet is known for its anti-inflammatory recipes, and this dish is no exception. The chicken thighs provide protein, Brussels sprouts offer fiber and antioxidants, and the gnocchi adds a comforting touch without being overly heavy.
• Versatile: This dish is perfect for a Mediterranean diet meal plan, and it can be adapted based on the ingredients you have on hand. You can swap in different vegetables or use chicken breast if you prefer a leaner protein.

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Ingredients for Sheet Pan Chicken Thighs with Brussels Sprouts and Gnocchi

For this recipe, you will need the following ingredients:

For the Chicken Thighs and Vegetables:

• 4 bone-in, skin-on chicken thighs: You can also use chicken breasts if preferred.
• 2 cups Brussels sprouts, halved: Brussels sprouts are packed with nutrients and are a key ingredient in many Mediterranean diet recipes.
• 2 tablespoons olive oil: A healthy fat that adds flavor and moisture to the chicken while supporting the Mediterranean diet.
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano: This herb is often used in Mediterranean meals for its earthy and aromatic flavor.
• Salt and freshly ground black pepper to taste

For the Gnocchi:

• 1 package of gnocchi (about 16 oz): Choose fresh or frozen gnocchi. You can also use sheet pan gnocchi from your grocery store.
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika (optional): This adds a lovely smoky depth of flavor.

For the Greek Vinaigrette:

• 1 tablespoon red wine vinegar
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon dried oregano
• Juice of half a lemon: This adds a tangy, fresh flavor that’s perfect for a Mediterranean twist.
• Salt and pepper to taste

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Step-by-Step Instructions for Sheet Pan Chicken Thighs with Brussels Sprouts and Gnocchi

Step 1: Prepare the Chicken Thighs and Brussels Sprouts

Start by preheating your oven to 400°F (200°C). This temperature is ideal for roasting the chicken thighs, Brussels sprouts, and gnocchi while ensuring they cook evenly.

• Prepare the chicken thighs: Pat the chicken thighs dry with paper towels to ensure the skin crisps up during roasting. Drizzle the chicken thighs with 1 tablespoon of olive oil, and season them with garlic powder, onion powder, oregano, salt, and pepper.
• Prepare the Brussels sprouts: Trim the ends of the Brussels sprouts and cut them in half. Toss them in a large bowl with 1 tablespoon of olive oil, salt, and pepper.

Step 2: Arrange the Chicken, Brussels Sprouts, and Gnocchi on the Sheet Pan

• On a sheet pan, arrange the chicken thighs skin-side up in the center of the pan. Place the Brussels sprouts around the chicken, making sure to leave some space between the ingredients for even roasting.
• Prepare the gnocchi: If you’re using fresh gnocchi, follow the package instructions to cook them briefly in boiling water until they float. Drain them and toss them in 1 tablespoon of olive oil, thyme, smoked paprika, salt, and pepper.
• Arrange the gnocchi on the sheet pan next to the Brussels sprouts, making sure everything is spread out evenly.

Step 3: Roast Everything on the Sheet Pan

Place the sheet pan in the preheated oven and roast for about 30-35 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the Brussels sprouts are tender and crispy. The gnocchi will be lightly browned and crispy on the edges.

• If needed, after 20 minutes of roasting, you can flip the Brussels sprouts and gently stir the gnocchi to ensure even browning.

Step 4: Make the Greek Vinaigrette

While the chicken and vegetables are roasting, whisk together the ingredients for the Greek vinaigrette in a small bowl. Combine red wine vinegar, olive oil, Dijon mustard, honey, oregano, and lemon juice. Season with salt and pepper to taste. This fresh dressing will add a zesty, Mediterranean flair to the finished dish.

Step 5: Serve and Drizzle with Vinaigrette

Once everything is roasted to perfection, remove the sheet pan from the oven. Drizzle the Greek vinaigrette over the chicken thighs, Brussels sprouts, and gnocchi, or serve it on the side for dipping. Garnish with extra fresh herbs if desired, and enjoy your Mediterranean-inspired meal!

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Why This Sheet Pan Chicken Thighs with Brussels Sprouts and Gnocchi Recipe Fits the Mediterranean Diet

The Mediterranean diet emphasizes fresh, whole foods, with plenty of vegetables, lean proteins, healthy fats, and minimal processed ingredients. Here’s why this recipe aligns with the principles of the Mediterranean diet:

• Healthy Fats: The use of olive oil in both the cooking process and the vinaigrette dressing provides heart-healthy monounsaturated fats. Olive oil is a staple in Mediterranean meals and supports anti-inflammation recipes.
• Lean Protein: Chicken thighs are a great source of protein and provide a filling base for the meal. If you prefer a leaner option, you can swap chicken thighs for chicken breasts or even try using meatballs and sauce for a change.
• Antioxidant-Rich Vegetables: Brussels sprouts are high in fiber, vitamins, and antioxidants, making them an excellent choice for anyone looking for inflammation recipes. The veggies are roasted to enhance their natural sweetness, a delicious contrast to the savory chicken and gnocchi.
• Gnocchi: Although gnocchi is often considered a rich pasta, in this sheet pan dinner, it provides a comforting, filling component that complements the Mediterranean flavors. The gnocchi adds a bit of starch, making this a well-rounded meal.

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Tips for Making This Sheet Pan Chicken Thighs with Brussels Sprouts and Gnocchi Recipe Even Healthier

1. Swap in Different Vegetables

Feel free to experiment with different vegetables that align with the Mediterranean diet. Broccoli, zucchini, or cherry tomatoes would make excellent substitutes for Brussels sprouts. These vegetables are packed with nutrients and will roast well on the sheet pan.

2. Use Cauliflower Gnocchi for a Low-Carb Option

For a low-carb alternative to traditional gnocchi, try using cauliflower gnocchi. It’s a great option if you’re following a low-carb or anti-inflammation recipes plan, and it will still provide that satisfying bite without the extra carbs.

3. Make it Spicy

If you love heat, feel free to add a pinch of red pepper flakes to the chicken, Brussels sprouts, or gnocchi before roasting. This will add an extra layer of flavor and a kick that pairs well with the Greek vinaigrette.

4. Meal Prep for the Week

This recipe makes a fantastic meal prep dinner. You can make a batch of this sheet pan chicken and store it in the refrigerator for up to 4 days. It’s a great option for easy Mediterranean diet meals throughout the week, and it reheats beautifully in the microwave.

What Meat Goes Best with Brussels Sprouts?

Brussels sprouts are versatile vegetables that pair beautifully with a variety of meats. When it comes to the best meat to pair with Brussels sprouts, here are a few options that complement their earthy, slightly bitter flavor:

Chicken Thighs

Chicken thighs, especially when roasted, make an excellent pairing with Brussels sprouts. The rich, juicy texture of chicken thighs balances the robust flavor of Brussels sprouts. You can roast chicken thighs with Brussels sprouts on the same sheet pan, ensuring the savory, caramelized flavors of both ingredients infuse together. The crispy skin of the chicken provides a nice contrast to the tender Brussels sprouts.

Pork

Pork, particularly pork chops or pork belly, is another great meat to serve with Brussels sprouts. The sweetness of roasted pork pairs perfectly with the slight bitterness of Brussels sprouts. If you’re following Mediterranean diet recipes, try pairing Brussels sprouts with lean pork options for a healthy, flavorful dish.

Beef

For a richer dish, beef, such as steak or roast beef, can also pair well with Brussels sprouts. The savory, meaty taste of beef complements the slightly bitter Brussels sprouts, especially when the sprouts are roasted or caramelized.

Turkey

Turkey is another lean protein that pairs wonderfully with Brussels sprouts. Whether it’s turkey breast or roasted turkey thighs, the light flavor of turkey works in harmony with Brussels sprouts, especially when seasoned with Mediterranean herbs like rosemary and thyme.

Lamb

Lamb, with its rich and distinctive flavor, also makes a great match for Brussels sprouts. The strong, meaty taste of lamb contrasts beautifully with the crispiness of roasted Brussels sprouts, making for a hearty and satisfying meal.

Brussels sprouts can pair with any of these meats, offering the flexibility to create various Mediterranean-inspired meals. Whether you choose chicken thighs, pork, beef, turkey, or lamb, Brussels sprouts can complement your protein choice with ease.

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Are Chicken Thighs Better in the Oven or Pan?

Both cooking methods—oven-roasting and pan-searing—can yield delicious results for chicken thighs, but they each have their pros and cons. Here’s a breakdown to help you decide which method works best for you:

Oven-Roasting Chicken Thighs

Cooking chicken thighs in the oven is an excellent method because it allows for even cooking, particularly for bone-in, skin-on thighs. When you bake chicken thighs in the oven, you get crispy skin and juicy meat without the need for constant attention. It’s also ideal when you want to cook a large batch of chicken. Oven-roasting is perfect for sheet pan dinners, such as chicken thighs with Brussels sprouts, because you can cook everything together at once, making cleanup easier.

• Pros:
  • Even cooking
  • Crispy skin
  • Great for large batches
  • Perfect for sheet pan dinners
• Cons:
  • Takes longer than pan-searing

Pan-Searing Chicken Thighs

Pan-searing is a quicker cooking method for chicken thighs, especially if you use boneless, skinless thighs. You can achieve a crispy, golden-brown exterior, and the pan-fried chicken thighs will be flavorful with a slight char. This method is ideal if you want to create a more intense sear or make a quick meal.

• Pros:
  • Faster cooking time
  • Creates a delicious sear
  • Ideal for boneless, skinless thighs
• Cons:
  • Requires more attention and monitoring
  • Skin may not be as crispy if not cooked long enough

For a combination of both methods, you can sear the chicken thighs on the stove and then finish them in the oven. This technique is commonly used in Mediterranean diet recipes for creating chicken thighs with Brussels sprouts or other roasted vegetables.

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How to Make Chicken Thighs Taste Better?

Chicken thighs are already flavorful due to their higher fat content, but there are a few tips and techniques that can elevate their taste even more:

1. Marinate the Chicken

Marinating chicken thighs allows the meat to absorb flavors, making them more tender and flavorful. Consider using a Greek vinaigrette or a simple marinade of olive oil, lemon, garlic, and herbs. A marinade that includes acid, like lemon or vinegar, helps tenderize the meat while infusing it with a Mediterranean-inspired flavor.

2. Use Fresh Herbs

Herbs such as rosemary, thyme, oregano, and parsley enhance the flavor of chicken thighs. You can either rub the chicken thighs with dried herbs or add fresh herbs to the pan or sheet pan as it cooks.

3. Sear the Skin First

To bring out the flavor of the chicken, sear the skin first in a hot pan. This creates a crispy, golden-brown crust, sealing in the juices and adding depth of flavor.

4. Baste with Butter or Olive Oil

Basting the chicken thighs with butter or olive oil while they cook helps maintain moisture and adds a rich, savory flavor. If you’re following a Mediterranean diet, olive oil is the healthiest fat option and gives the chicken a wonderful Mediterranean taste.

5. Roast with Vegetables

Roasting chicken thighs with Brussels sprouts or other vegetables allows the flavors to meld together. The chicken drips flavorful juices onto the vegetables, which absorb the taste and become more delicious. This makes for a satisfying, one-pan Mediterranean diet dinner.

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How Does Gordon Ramsay Cook Brussels Sprouts?

Gordon Ramsay’s method for cooking Brussels sprouts is simple yet highly effective. He often emphasizes the importance of cooking them properly to avoid bitterness and achieve a crispy texture. Here’s how he typically prepares Brussels sprouts:

1. Trim and Cut the Brussels Sprouts: Start by trimming off the tough ends of the Brussels sprouts and slicing them in half to ensure even cooking.
2. Blanching: Gordon Ramsay sometimes blanches Brussels sprouts briefly in boiling water to soften them before sautéing or roasting. This helps bring out their natural sweetness.
3. Sautéing: He often sautés the Brussels sprouts in olive oil or butter with garlic and fresh herbs, like thyme or rosemary. The goal is to get a crisp, golden-brown color on the outside while keeping the interior tender.
4. Seasoning: Ramsay likes to season Brussels sprouts with salt, pepper, and sometimes a squeeze of lemon juice to brighten the flavor. He may also finish them with a bit of balsamic vinegar or honey for added sweetness.

By following these techniques, you can recreate Gordon Ramsay’s Brussels sprouts recipe at home, which pairs wonderfully with chicken thighs and other Mediterranean meals.

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What Gives Brussels Sprouts a Better Taste?

Brussels sprouts can sometimes have a bitter flavor, but there are ways to enhance their taste:

1. Roasting

Roasting Brussels sprouts at a high temperature caramelizes their natural sugars, reducing bitterness and bringing out a sweet, nutty flavor. Toss them with olive oil and seasonings before roasting for the best results.

2. Adding Sweetness

A little sweetness can balance out the bitterness of Brussels sprouts. Try drizzling honey or balsamic glaze over them before serving, or roasting them with sweet vegetables like carrots or butternut squash.

3. Use Acidic Ingredients

Adding a bit of acidity, such as a squeeze of lemon juice or a dash of apple cider vinegar, can brighten the flavor and cut through the bitterness of Brussels sprouts.

4. Seasoning with Fresh Herbs

Fresh herbs like thyme, rosemary, or garlic can elevate the flavor of Brussels sprouts. These Mediterranean herbs add a fragrant, savory note that complements the natural taste of the sprouts.

5. Pan-Searing

Pan-searing Brussels sprouts until they’re crispy can help reduce bitterness by caramelizing the edges. The crispy exterior adds a depth of flavor that makes Brussels sprouts more palatable.

By incorporating these techniques, you can transform Brussels sprouts into a dish that even Brussels sprout skeptics will enjoy, making them a perfect side for chicken thighs or any Mediterranean diet recipes.

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Why Do Chefs Prefer Chicken Thighs?

Chefs love cooking with chicken thighs because they offer several advantages over other cuts of chicken, especially chicken breast. Here’s why chicken thighs are a favorite among professional cooks:

• Flavor: Chicken thighs are richer and more flavorful than chicken breasts. The higher fat content in the thighs results in juicy meat with a deep, savory taste that holds up well to bold seasonings and cooking methods like roasting and grilling.
• Moisture: Unlike chicken breasts, which can dry out quickly, chicken thighs remain moist during cooking. This makes them ideal for a wide range of cooking methods, including sheet pan dinners with Brussels sprouts.
• Versatility: Chicken thighs are more forgiving and versatile. Whether you’re roasting, grilling, or braising, chicken thighs remain tender and juicy.
• Cost-Effective: Chicken thighs are often more affordable than chicken breasts, making them an excellent choice for home cooks and professional kitchens alike.

Mediterranean Diet Recipes with Chicken Thighs

If you’re following a Mediterranean diet, chicken thighs are a great addition to Mediterranean meals. You can marinate them in Greek vinaigrette, season them with fresh herbs, and pair them with Brussels sprouts, gnocchi, or other vegetables for a hearty, satisfying meal.

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Should You Sear Chicken Thighs Before Baking?

Searing chicken thighs before baking can help develop a delicious, crispy exterior, sealing in the juices and enhancing the overall flavor. However, it’s not strictly necessary. If you prefer a sheet pan dinner approach, you can skip the searing step and bake the thighs directly on the sheet pan.

That said, searing is a great way to get extra flavor, especially if you’re making chicken thighs with Brussels sprouts or another vegetable. Here’s how to do it:

1. Heat a bit of olive oil in a skillet over medium-high heat.
2. Season the chicken thighs with salt, pepper, and any other desired herbs.
3. Place the chicken thighs in the skillet, skin-side down, and sear for 3-5 minutes until golden brown.
4. Flip the thighs and sear the other side for another 2-3 minutes.
5. Transfer the seared chicken thighs to the oven or continue roasting them on a sheet pan.

Searing before baking helps create that perfect crispy skin and adds extra flavor, but it’s optional depending on your preference.

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Is It Better to Bake or Pan Fry Marinated Chicken?

Both methods can yield great results when cooking marinated chicken, but they each offer distinct advantages:

Baking

• Pros:
  • Ideal for large batches
  • Juicy, tender meat
  • Great for one-pan meals like chicken thighs with Brussels sprouts
  • Less mess and cleanup
• Cons:
  • Takes longer to cook
  • Less crispy texture compared to pan-frying

Pan-Frying

• Pros:
  • Quick cooking time
  • Crispy, caramelized exterior
• Cons:
  • Requires more attention
  • Less juicy compared to baked chicken

If you’re in a rush, pan-frying marinated chicken works well, but if you want a sheet pan dinner with Brussels sprouts and gnocchi, baking is the better method.

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What Tenderizes Chicken Thighs?

To tenderize chicken thighs, you can use a few different methods:

1. Marinating: Using an acidic marinade with lemon, vinegar, or yogurt helps break down the muscle fibers, making the chicken more tender.
2. Slow Cooking: Cooking chicken thighs on low heat, such as in a Crockpot or slow cooker, tenderizes the meat.
3. Brining: Soaking chicken in a saltwater solution before cooking keeps it moist and tender.

These methods work especially well for sheet pan chicken thigh recipes where you want tender meat that pairs perfectly with Brussels sprouts and other roasted vegetables.

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Do You Cover Chicken Thighs When Baking?

Typically, chicken thighs should not be covered when baking. Leaving them uncovered allows the skin to become crispy and golden-brown. However, if the chicken is cooking too quickly or you want a softer texture, you can cover it with foil for part of the cooking time, then uncover it for the last few minutes to crisp up the skin.

Covering chicken thighs during baking also helps retain moisture, especially if you’re roasting them with other ingredients like Brussels sprouts or gnocchi. Just be sure to uncover them for the final part of cooking to get that crispy, golden skin.

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Conclusion

This sheet pan chicken thighs with Brussels sprouts and gnocchi recipe is the perfect Mediterranean diet meal for anyone looking for an easy, healthy, and flavorful dinner. It’s a great way to enjoy the benefits of the Mediterranean diet—packed with healthy fats, lean protein, and nutrient-rich vegetables—all in one pan.

Whether you’re looking to reduce inflammation, stick to a Mediterranean diet meal plan, or just enjoy a hearty chicken main dish, this recipe is a surefire winner. Plus, it’s quick to prepare, making it ideal for busy weeknights or meal prep.

So, grab a sheet pan, gather your ingredients, and enjoy this delicious and nutritious meal with your family tonight!