Sheet Pan Miso Chicken Thighs

Introduction

Sheet Pan Miso Chicken Thighs is a quick and easy one-pan dinner that’s not only delicious but also nutritious. This recipe features tender and juicy chicken thighs coated in a flavorful miso sauce and roasted to crispy, golden perfection alongside colorful vegetables. The best part? It’s a complete meal that comes together on just one sheet pan, making it not only easy to make but also easy to clean up!

In our busy lives, finding time to cook can be a challenge, especially during the holidays. As a mom, I understand the struggle of getting meals on the table quickly. That’s why I’m a big believer in one-pan meals like Sheet Pan Miso Chicken Thighs. With just chicken, veggies, and a sheet pan, you can have a satisfying meal in no time. It’s versatile enough to be a simple weeknight dinner and elegant enough to serve at holiday gatherings.

Benefits of One-Pan Meals

One-pan meals offer numerous benefits, especially when time is of the essence. They are incredibly easy and convenient, allowing you to prepare a complete meal with minimal effort and fewer dishes to wash. Simply place all the ingredients on a sheet pan, pop it in the oven, and dinner is essentially taken care of. No more juggling multiple pots and pans on the stovetop or spending extra time on cleanup.

Furthermore, one-pan meals are highly customizable. You can use whatever ingredients you have in your fridge, making them a great option for using up leftovers or reducing food waste. Just make sure to select proteins and vegetables with similar cooking times to ensure everything is done at the same time. If you’re looking for inspiration, consider trying my Sheet Pan Sweet Chili Salmon and Veggies recipe.

The Holidays and C. Diff

While many of us look forward to the holiday season as a time of relaxation and indulgence, it can be a challenging period for those suffering from C. diff infection. C. diff, or Clostridium difficile, is a highly contagious infection caused by bacteria that can disrupt the gut microbiome and lead to symptoms such as nausea, abdominal cramping, bloating, and diarrhea. It can also affect appetite and make it difficult to find foods that are enjoyable and safe to eat.

However, maintaining good nutrition is crucial for recovery from C. diff infection and supporting overall gut health. C. diff occurs when harmful bacteria outgrow the beneficial bacteria in the gut. Therefore, it’s important to strike a balance by consuming gut-friendly foods. While it’s essential to consult with a healthcare professional for individualized advice, my Sheet Pan Miso Chicken Thighs recipe can be a suitable option during the holidays. It incorporates gut-friendly ingredients and is a convenient alternative to preparing a whole roast chicken or turkey.

Ingredients

White (shiro) miso paste: This savory ingredient adds a burst of flavor to the dish.
Sesame oil: It adds a nutty flavor to enhance the overall taste.
Olive oil: Used to coat the chicken and vegetables, helping them brown nicely.
Mirin: A Japanese sweet rice wine that adds a delicate sweetness.
Rice vinegar: It provides a tangy kick to the dish.
Agave, honey, or maple syrup: These sweeteners add a touch of sweetness.
Chicken thighs: Bone-in, skin-on chicken thighs are used for the juiciest results. The skin can be removed after cooking if desired.
Assorted vegetables: A combination of butternut squash, rainbow carrots, and parsnips add color and flavor to the dish.

You can find an image of the sheet pan miso chicken here and an image of the miso paste used in the recipe here.

How to Make Baked Miso Chicken Thighs

Make the Miso Chicken Marinade

To infuse the chicken with flavor, start by marinating the chicken thighs in a mixture of Asian pantry staples. Combine white miso paste, sesame oil, mirin, and rice vinegar in a bowl. The longer you marinate the chicken, the more flavorful it will be. However, if time is limited, allow it to marinate while you prepare the vegetables.

Miso paste, a Japanese fermented soybean paste, is the secret ingredient that gives the chicken a rich and savory flavor. It adds depth to the dish, complemented by the sweetness of mirin and agave, as well as the tanginess from rice vinegar. Miso paste is also rich in probiotics, which are beneficial bacteria that promote a healthy gut. Other probiotic-rich foods and drinks include sauerkraut, kefir, and kombucha.

Prep the Veggies

While the chicken marinates, peel and dice the vegetables. For this recipe, a combination of butternut squash, rainbow carrots, and parsnips is used. These fall vegetables are mild, low in insoluble fiber, and easy to digest, making them suitable for individuals with C. diff infection. Cooking them until soft further enhances their digestibility.

Toss the prepared veggies with a little olive oil, salt, and pepper. Get them onto the sheet pan, ready to be roasted. Nestle the marinated chicken thighs among the vegetables, ensuring everything is evenly distributed.

You can find an image of the prepped vegetables here.

Bake it in the Oven

Place the sheet pan with the miso chicken thighs and vegetables in the oven. As the chicken cooks, the skin becomes crispy, and its juices baste the vegetables, infusing them with rich flavor. The aroma filling the kitchen is simply irresistible!

Towards the end of the cooking time, you can turn on the broiler for a couple of minutes to achieve an extra crispy skin. However, be cautious and keep an eye on it to prevent burning.

The sheet pan can be taken straight to the dinner table, allowing you to serve the meal directly from it. This recipe is a complete meal on its own, but if desired, you can also prepare some rice, quinoa, or egg noodles to accompany it.

You can find an image of the finished sheet pan miso chicken here.

Recipe FAQs

If you’re looking for more gut-friendly recipes, you can refer to my Gut-Friendly Thanksgiving Menu post for additional ideas and inspiration. It’s important to prioritize gut health and choose foods that support a balanced gut microbiome.

More Sheet Pan and One Pot Meals

Sheet Pan Miso Chicken Thighs is just one example of the many possibilities that one-pan meals offer. If you’re interested in exploring more recipes in this category, be sure to check out my other sheet pan and one-pot meal creations. These recipes are designed to make your cooking experience easier and more enjoyable.

Conclusion

Sheet Pan Miso Chicken Thighs is a fantastic option for busy individuals and families during the holidays or any time of year. It delivers a delicious and nutritious meal with minimal effort and cleanup. With its flavorful miso marinade and perfectly roasted vegetables, this dish is sure to become a favorite in your household. Give it a try and enjoy the convenience and satisfaction of a complete meal on just one sheet pan!