Finding Healthy Dinner Recipes For Weight Losing can feel like a chore sometimes. You want something that tastes amazing but does not take all evening to cook. We have all been there. You get home tired, and the last thing you want to do is chop vegetables for an hour.
That is why I am so excited to share this recipe with you. It is one of those Easy Healthy Meals that fits right into a busy schedule. You just need a sheet pan and some simple ingredients. It is savory, satisfying, and deeply flavorful.
When you focus on Healthy Dinner Recipes For Weight Losing, flavor is key. If your food tastes bland, you will not stick to your plan. This dish uses white miso and garlic to create a rich taste profile. It feels indulgent even though it is light.
This meal also falls under the category of High Protein Low Calorie Meals. Protein helps keep you full, which is so important when you are watching your intake. Plus, the broccoli adds volume and fiber. It is a win on every level.
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Why You’ll Love This Recipe
You are going to love this because it simplifies your night. One pan means less cleanup. We all love less washing up, right? It makes the whole process feel manageable.
Another reason this is one of my top Healthy Dinner Recipes For Weight Losing is the balance. You get lean protein from the chicken. You get fiber from the broccoli. You get a savory kick from the sauce.
It is also very budget friendly. Chicken thighs are often cheaper than breasts. Broccoli is accessible year round. You do not need fancy equipment or hard to find items. It is practical home cooking at its best.
Many Healthy Dinner Ideas can leave you feeling hungry an hour later. Not this one. The combination of protein and fiber provides lasting energy. You will feel satisfied until breakfast.
If you are new to cooking with miso, this is a great start. It adds a savory depth known as umami. It makes simple roasted vegetables taste incredible. You might find yourself adding it to everything.
Finally, this recipe is adaptable. You can swap veggies if you need to. It is flexible enough to work with what you have in the fridge. That kind of versatility is essential for real life.
Ingredients
Let’s talk about what you need. These ingredients work together to make one of the best Healthy Dinner Recipes For Weight Losing you will try this month.
- 6 medium cloves garlic, minced
- 2 tablespoons white miso
- 1 ½ tablespoons seasoned rice vinegar
- 1 tablespoon white grape juice
- 1 tablespoon pure maple syrup
- 6 cups large fresh broccoli florets (about 1 pound)
- 1 tablespoon soy sauce
- ½ teaspoon ground pepper
- 4 (4 ounce) boneless, skinless chicken thighs, patted dry
- 2 scallions, thinly sliced
Garlic: Fresh garlic is best here. It roasts beautifully in the oven. It gives the chicken that classic aromatic flavor we all crave.
White Miso: This is a fermented soybean paste. It is salty and savory. It creates the backbone of the glaze.
Chicken Thighs: I prefer thighs for roasting. They stay juicy and have more flavor than breasts. They work well in High Protein Low Calorie Meals because they satisfy you faster.
Broccoli: Fresh florets roast up crispy at the edges. They soak up the soy sauce and pepper nicely.
Step-By-Step Instructions
Making Healthy Dinner Recipes For Weight Losing does not have to be complicated. Follow these steps for a stress free evening.
Step 1: Preheat And Prep
First, get your oven ready. Preheat it to 425 degrees Fahrenheit. This high heat is crucial for roasting.
Grab a large rimmed baking sheet. Coat it lightly with cooking spray. This stops sticking and makes cleanup easier later on.
Step 2: Make The Glaze
In a small bowl, combine your minced garlic and 2 tablespoons of miso. Add the 1 ½ tablespoons of vinegar.
Pour in the 1 tablespoon of white grape juice and 1 tablespoon of maple syrup. Whisk this all together until it forms a thin paste. This paste is packed with flavor.
Step 3: Season The Broccoli
Place your 6 cups of broccoli florets on the prepared baking sheet. Drizzle with 1 tablespoon of soy sauce.
Sprinkle with ½ teaspoon of ground pepper. Toss everything right there on the pan until the broccoli is well coated.
Step 4: Add The Chicken
Clear some spaces between the broccoli florets. Arrange the 4 chicken thighs in these spaces.
Take your miso garlic mixture and brush it over the tops of the chicken thighs. Make sure they are generously covered.
Step 5: Roast To Perfection
Put the sheet pan in the oven. Roast for about 15 minutes. The broccoli should start getting tender.
After 15 minutes, use tongs to toss the broccoli carefully. Keep roasting for another 5 minutes.
Check the chicken with an instant read thermometer. It needs to reach at least 165 degrees Fahrenheit in the thickest part.
Step 6: Garnish And Serve
Once done, remove the pan from the oven. Divide the chicken and broccoli among 4 plates.
Sprinkle the sliced scallions over the top for a fresh crunch. Enjoy your delicious meal.
How To Store Leftovers
Meal prepping is a big part of sticking to Healthy Dinner Recipes For Weight Losing. This dish stores quite well.
Let the chicken and broccoli cool down completely. Do not cover them while hot, or they will get soggy.
Place the leftovers in an airtight container. They will stay good in the refrigerator for up to 3 or 4 days.
When you are ready to eat, you can reheat them in the microwave. However, a toaster oven works best to crisp the broccoli back up.
If you want to freeze this, slice the chicken first. Freeze the chicken in a sealed bag. Frozen roasted broccoli can get mushy, so I suggest eating the veggies fresh.
Having Easy Healthy Meals like this ready in the fridge saves you from ordering takeout. It is a smart strategy.
Tips
Here are some tips to ensure your success with Healthy Dinner Recipes For Weight Losing. Small details make a difference.
Dry The Chicken: Make sure you pat the chicken thighs dry with a paper towel before adding the glaze. This helps the glaze stick better. It also helps the skin or surface brown nicely.
Even Cuts: Try to cut your broccoli florets into similar sizes. This ensures they cook at the same rate. You do not want some burnt and some raw.
Don’t Overcrowd: If your pan is too crowded, the veggies will steam instead of roast. Use two pans if you need to. Roasting gives you that nice caramelized flavor.
Customize Veggies: You can swap broccoli for cauliflower or Brussels sprouts. Just keep an eye on cooking times. Versatile recipes are the best Healthy Dinner Ideas.
Spice It Up: If you like heat, add a pinch of red pepper flakes to the glaze. It boosts your metabolism slightly too.
Serve Smart: Pair this with cauliflower rice to keep it low carb. Or serve with brown rice if you need more energy.
Double The Recipe: If you have a large family, double the ingredients. Use two sheet pans and rotate them halfway through.
Conclusion
Cooking Healthy Dinner Recipes For Weight Losing should be enjoyable, not stressful. This miso garlic chicken proves that you can have big flavor without big calories.
It checks all the boxes for a great weeknight dinner. It is fast, easy to clean up, and packed with nutrition. That is exactly what we need.
Remember that consistency is key. Having a repertoire of Easy Healthy Meals helps you stay on track. You are less likely to cheat when your healthy food tastes this good.
Give this recipe a try tonight. I think it will become a regular in your kitchen rotation. It is simply delicious.
Enjoy the process of cooking for yourself. It is one of the best things you can do for your health.
FAQ
Can I Use Chicken Breast Instead?
Yes, you can use chicken breast. However, breast meat dries out faster than thighs. You might want to check the temperature a few minutes earlier to ensure it stays moist.
Is Miso Gluten Free?
Most miso is gluten free, especially if made from rice or soy. Always check the label to be sure. If you need this to be 100% gluten free, use tamari instead of soy sauce as well.
Can I Prep This Ahead Of Time?
You can chop the broccoli and mix the glaze a day in advance. Store them separately in the fridge. When you are ready to cook, just assemble on the pan and roast. It makes Healthy Dinner Ideas even faster.
What If I Do Not Have White Grape Juice?
You can substitute apple juice or even a splash of water with a tiny bit more honey or maple syrup. The juice adds a little sweetness and acidity to balance the salty miso.
Are These Good High Protein Low Calorie Meals?
Absolutely. Chicken is an excellent lean protein source. By using minimal oil and relying on miso for flavor, you keep the calories down while keeping protein high.
Sheet Pan Miso Garlic Chicken with Broccoli
This easy sheet pan recipe offers a savory, satisfying, and deeply flavorful meal that’s perfect for busy weeknights. Featuring lean chicken and fiber-rich broccoli with a delicious white miso and garlic glaze, it’s a balanced and healthy dinner solution.
Requirements
Ingredients
Instructions
- Preheat your oven to 425 degrees Fahrenheit. Coat a large rimmed baking sheet lightly with cooking spray.
- In a small bowl, combine minced garlic, 2 tablespoons white miso, 1 ½ tablespoons seasoned rice vinegar, 1 tablespoon white grape juice, and 1 tablespoon pure maple syrup. Whisk until a thin paste forms.
- Place 6 cups of broccoli florets on the prepared baking sheet. Drizzle with 1 tablespoon soy sauce and sprinkle with ½ teaspoon ground pepper. Toss to coat well.
- Arrange the 4 chicken thighs in spaces between the broccoli florets. Brush the miso garlic mixture generously over the tops of the chicken thighs.
- Roast for about 15 minutes until the broccoli is tender. Toss the broccoli carefully with tongs, then continue roasting for another 5 minutes. Check the chicken with an instant read thermometer to ensure it reaches 165 degrees Fahrenheit.
- Remove the pan from the oven, divide the chicken and broccoli among 4 plates. Sprinkle with sliced scallions and serve.
Notes
Taste the base before freezing and adjust sweetener if needed. Frozen desserts tastes less sweet, so aim for slightly sweeter than you prefer.
Do not fill the pint past the max fill line, as the mixture will expand during freezing and processing.
A full 24-hour freeze is essential for the best, creamiest texture. Rushing this step can result in an icy or soupy consistency.
Feel free to experiment with other flavors like vanilla protein with frozen berries or adding mint extract for a mint-chip version.
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