Chicken & Roasted Brussels Sprouts – Simple, Satisfying, Weeknight-Friendly
This is the kind of dinner that earns a regular spot in your rotation. Juicy chicken, caramelized Brussels sprouts, and a few pantry staples come together with ease. It’s hearty without being heavy, and the oven does most of the work.
You get golden edges, big flavor, and very little cleanup. If you need a reliable, no-stress meal that still tastes special, this one delivers.
Ingredients
Method
- Preheat and prep: Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
- Season the sprouts: Toss halved Brussels sprouts with 2 tablespoons olive oil, 1 minced garlic clove, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Spread cut-side down on half the sheet pan for better caramelization.
- Season the chicken: Pat the chicken dry. Drizzle with 1–2 tablespoons olive oil and season with 1 teaspoon kosher salt, 1/2 teaspoon black pepper, 1 teaspoon smoked paprika, and 1/2 teaspoon garlic powder. Add red pepper flakes if you like heat. Zest half the lemon over the chicken.
- Arrange on the pan: Place the chicken on the other half of the sheet pan. If using bone-in pieces, give them a little extra space for even browning.
- Roast: Bake for 18–22 minutes for boneless thighs or breasts, 25–35 minutes for bone-in pieces. Stir the sprouts halfway through to brown both sides.
- Check doneness: The chicken should reach an internal temperature of 165°F (74°C). The sprouts should be tender with browned edges.
- Finish with brightness: Squeeze the lemon over everything. If you want a touch of sweetness, drizzle 1–2 teaspoons honey over the sprouts and toss. Add chopped herbs and a sprinkle of Parmesan if desired.
- Rest and serve: Let the chicken rest for 5 minutes. Serve with the roasted sprouts and any pan juices spooned over the top.
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Get Your Program TodayWhat Makes This Recipe So Good
- Balanced flavors: The savory chicken and lightly sweet, roasted Brussels sprouts pair beautifully. A squeeze of lemon and a touch of garlic brighten everything.
- Minimal prep: Aside from halving the sprouts and seasoning the chicken, there’s not much to do.
The oven handles the heavy lifting.
- Flexible proteins: Works with chicken thighs or breasts, bone-in or boneless. Adjust the time, and you’re set.
- One-pan friendly: Roast it all on a sheet pan for minimal dishes and even cooking.
- Meal-prep ready: It reheats well and keeps its texture, making it great for lunches.
Shopping List
- Chicken: 1.5 to 2 pounds of chicken thighs (boneless, skin-on if you can find them) or chicken breasts
- Brussels sprouts: 1.5 pounds, trimmed and halved
- Olive oil: 3–4 tablespoons
- Garlic: 3–4 cloves, minced
- Lemon: 1, for zest and juice
- Dry seasonings: Kosher salt, black pepper, smoked paprika, garlic powder, red pepper flakes (optional)
- Fresh herbs (optional but recommended): Thyme, rosemary, or parsley
- Honey or maple syrup (optional): 1–2 teaspoons to finish the sprouts
- Parmesan (optional): Freshly grated, for serving
Instructions
- Preheat and prep: Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
- Season the sprouts: Toss halved Brussels sprouts with 2 tablespoons olive oil, 1 minced garlic clove, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Spread cut-side down on half the sheet pan for better caramelization.
- Season the chicken: Pat the chicken dry. Drizzle with 1–2 tablespoons olive oil and season with 1 teaspoon kosher salt, 1/2 teaspoon black pepper, 1 teaspoon smoked paprika, and 1/2 teaspoon garlic powder. Add red pepper flakes if you like heat.
Zest half the lemon over the chicken.
- Arrange on the pan: Place the chicken on the other half of the sheet pan. If using bone-in pieces, give them a little extra space for even browning.
- Roast: Bake for 18–22 minutes for boneless thighs or breasts, 25–35 minutes for bone-in pieces. Stir the sprouts halfway through to brown both sides.
- Check doneness: The chicken should reach an internal temperature of 165°F (74°C).
The sprouts should be tender with browned edges.
- Finish with brightness: Squeeze the lemon over everything. If you want a touch of sweetness, drizzle 1–2 teaspoons honey over the sprouts and toss. Add chopped herbs and a sprinkle of Parmesan if desired.
- Rest and serve: Let the chicken rest for 5 minutes.
Serve with the roasted sprouts and any pan juices spooned over the top.
Keeping It Fresh
- Storage: Store leftovers in airtight containers for up to 4 days in the fridge.
- Reheating: Warm in a 350°F (175°C) oven for 8–10 minutes to maintain crisp edges. Microwave works in a pinch, but the sprouts will soften.
- Freezing: Cooked chicken freezes well for up to 3 months. Brussels sprouts can be frozen, but they’ll be softer after thawing.
- Make-ahead: Trim and halve sprouts up to 2 days ahead.
Season chicken the morning of or the night before for deeper flavor.
Health Benefits
- High-quality protein: Chicken provides lean protein that supports muscle repair and keeps you full.
- Fiber-rich veggies: Brussels sprouts are packed with fiber, which supports digestion and helps with steady energy.
- Micronutrients: Brussels sprouts deliver vitamins C and K, folate, and antioxidants. Lemon adds vitamin C, which enhances iron absorption.
- Heart-friendly fats: Olive oil provides monounsaturated fats that support heart health when used in moderation.
- Lower-sugar, balanced meal: With protein, fiber, and healthy fats, this dish avoids blood sugar spikes and keeps you satisfied.
Common Mistakes to Avoid
- Crowding the pan: If everything is too close, the sprouts steam instead of roast. Use a large sheet pan or two pans if needed.
- Skipping the pat-dry step: Moisture on the chicken’s surface prevents browning.
Patting dry helps you get that golden crust.
- Underseasoning: Brussels sprouts need enough salt to bring out their sweetness. Don’t be shy.
- Wrong oven temp: A low oven won’t caramelize the sprouts. Stick with 425°F for crisp edges.
- Cutting unevenly: Halve sprouts of similar size.
If some are huge, quarter them so everything cooks at the same rate.
Alternatives
- Protein swaps: Use turkey cutlets, pork tenderloin medallions, or firm tofu. Adjust cook times as needed.
- Flavor twists: Toss sprouts with balsamic vinegar, whole-grain mustard, or a sprinkle of cumin or curry powder before roasting.
- Add-on veggies: Include red onion wedges, carrot coins, or halved baby potatoes. If adding potatoes, start them 10 minutes earlier.
- Sauces: Finish with tahini-lemon sauce, garlicky yogurt, chimichurri, or a quick pan sauce made from lemon juice and butter.
- Dairy-free and gluten-free: The base recipe is naturally dairy-free and gluten-free.
Skip Parmesan if avoiding dairy.
FAQ
Can I use frozen Brussels sprouts?
Yes, but thaw and pat them dry first. Roast them on a very hot pan and expect softer texture and less browning than fresh.
What’s the best cut of chicken for this?
Boneless, skinless thighs are the most forgiving and stay juicy. Breasts work too—just pull them as soon as they hit 165°F to avoid drying out.
How do I make the sprouts extra crispy?
Use a hot oven, don’t crowd the pan, and place sprouts cut-side down.
A light dusting of grated Parmesan in the last 5 minutes adds crisp edges.
Can I cook everything on separate pans?
Absolutely. Use one pan for chicken and another for sprouts if you want maximum browning or if you’re cooking a large batch.
What if my sprouts are bitter?
Roast until well caramelized and finish with lemon and a tiny drizzle of honey. Salt generously; it balances bitterness and brings out sweetness.
How do I scale this for a crowd?
Double the ingredients and use two sheet pans.
Rotate the pans halfway through and switch racks for even roasting.
Is there a quick stovetop version?
Yes. Sear chicken in a skillet, then finish in the oven while you sauté sprouts in the same pan with garlic and a splash of water to soften, then brown.
In Conclusion
Chicken & Roasted Brussels Sprouts is the kind of dinner you cook once and repeat often. It’s simple, flavorful, and flexible enough to fit your week.
With a hot oven, good seasoning, and a bright finish, you get a meal that tastes like more effort than it took. Keep this one in your back pocket for busy nights and easy weekends alike.
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