The "Fiber Sponge"
Sheet Pan Gnocchi
Crispy gnocchi, juicy chicken meatballs, and the secret ingredient that scrubs your arteries clean.
From Cannellini beans.
Low sat-fat chicken.
Olive oil replaces butter.
Flavor from lemon & garlic.
HeartHealth Brands
Clinical Nutrition Team
Updated
Dec 23, 2025
Gnocchi is usually a "treat" meal—heavy on butter, cheese, and refined carbs. But with a few strategic swaps, we can turn this comfort food into a lipid-lowering powerhouse.
The "Fiber Sponge" Technique
The problem with most sheet pan meals is that they lack soluble fiber. By adding a can of Cannellini beans directly to the roasting pan, we introduce a powerful binding agent.
These beans get crispy on the outside and creamy on the inside, soaking up the lemon-garlic juices. More importantly, they bind to bile acids in your gut, forcing your liver to pull LDL cholesterol out of your bloodstream to replace them.
We also swapped the traditional butter sauce for Extra Virgin Olive Oil to drastically cut saturated fat while keeping that rich mouthfeel.
The Functional Ingredients
Cannellini Beans
We use Eden Foods Organic because they are pressure cooked and easier to digest. They act as the "sponge" in this recipe.
High-Polyphenol Olive Oil
We use Graza "Sizzle" for roasting and their finishing oil for the sauce. It protects LDL from oxidizing.
Gluten-Free Gnocchi
We chose De Cecco's Gluten-Free line. It uses a potato and rice blend that roasts up perfectly crispy, unlike cauliflower versions that can get soggy.
The Recipe
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Ingredients
The Sheet Pan
- 12 oz Gluten-Free Potato Gnocchi
- 1 can Cannellini beans, rinsed well
- 2 cups Broccoli florets
- 2 cups Brussels sprouts, halved
- 2 tbsp Olive oil
- 2 tsp Garlic powder
- 1/2 tsp Kosher salt
Meatballs & Sauce
- 1 lb 99% Lean Ground Chicken
- Zest of 1 lemon
- 1/3 cup Lemon juice
- 3 tbsp Extra Virgin Olive Oil
- 2 cloves Garlic, minced
- 1/4 tsp Kosher salt (for sauce)
Instructions
Preheat & Prep
Preheat the oven to 400ºF. Line a large baking sheet with parchment paper for easy cleanup.
Season the Base
Add the gnocchi, rinsed Cannellini beans, broccoli, and Brussels sprouts to the sheet pan. Drizzle with the 2 tablespoons of olive oil. Sprinkle with garlic powder, dried oregano, 1/2 tsp salt, and pepper. Toss well with your hands to ensure the beans and veggies are evenly coated. Spread everything out in a single layer.
Form Meatballs
In a large bowl, combine the ground chicken, lemon zest, and 1/2 tsp salt. With lightly oiled hands, shape into 12 to 15 meatballs. Nest them onto the sheet pan in between the veggies and gnocchi.
Bake
Bake for 17 to 20 minutes, or until the meatballs reach 165ºF and the gnocchi is crispy.
The Emulsion
While it bakes, make the sauce. In a small bowl, whisk the lemon juice, 3 tbsp extra virgin olive oil, minced garlic, parsley, and 1/4 tsp salt. Whisk vigorously until it looks creamy (emulsified).
Serve
Drizzle the sauce over the hot sheet pan (the heat will help the garlic aroma bloom) and divide evenly among 4 plates.
📝 Kitchen Notes
- Storage: Refrigerate in a sealed container for up to 4 days.
- Reheating: For best results (to keep gnocchi crisp), air fry at 350ºF for 5-10 minutes. Microwave works, but gnocchi will be soft.
- Brands: We tested this with De Cecco Gluten-Free. Other brands (like cauliflower gnocchi) may cook faster, so check them at the 15-minute mark.
- Meatball Tip: If your meatballs feel sticky when forming, wet your hands with a little olive oil or water.
Nutrition Facts (Per Serving)
*Estimates based on using 99% lean chicken and De Cecco Gluten-Free gnocchi.