Brussels sprouts and chicken is the answer to your busy weeknight dinner prayers. This high-protein, one-pan dish comes together in just 30 minutes with bold flavor, minimal cleanup, and plenty of flexibility. Whether you’re feeding the whole family or meal prepping for the week ahead, this recipe is as practical as it is delicious. Tossed in a savory garlic-coconut aminos glaze, every bite hits the perfect balance of crisp, juicy, and satisfying.
Table of Contents
Why You’ll Love This Recipe
- Ready in 30 minutes – Perfect for weeknights
- One pan – Fewer dishes, less stress
- High-protein – Lean chicken + fiber-rich sprouts
- Paleo & Whole30-friendly – Naturally gluten-free
- Meal prep friendly – Great for leftovers or freezer meals
Ingredients
- 2 lb boneless, skinless chicken breasts, cut into bite-size cubes
- 1 lb fresh brussels sprouts, halved
- 1½ tbsp olive oil or avocado oil
- ½ cup coconut aminos
- 1 tbsp rice vinegar
- 1 tbsp freshly minced garlic
- ¼ tsp crushed red pepper flakes
- Salt and black pepper to taste
Instructions
- Prep ingredients:
Cut chicken into 1-inch cubes. Halve brussels sprouts. Preheat a large skillet over medium-high heat with oil. - Cook chicken and sprouts:
Add chicken and brussels sprouts to the hot skillet. Season with salt and pepper. Sauté uncovered for 3–4 minutes, stirring occasionally, until chicken begins to brown and sprouts start caramelizing. - Add sauce and simmer:
Stir in coconut aminos, vinegar, garlic, and red pepper flakes. Cover skillet, reduce heat to medium, and simmer for 5–6 minutes to finish cooking and meld flavors. - Finish and serve:
Uncover and let simmer 2 more minutes to reduce sauce slightly. Serve hot over rice, cauliflower rice, or roasted sweet potatoes.
Recipe Details
Prep Time: 10–15 minutes
Cook Time: 10–15 minutes
Total Time: 20–30 minutes
Servings: 4
Difficulty: Easy
Nutrition Facts (Approximate per serving)
Calories: 300–325
Protein: 35g
Fat: 10g
Carbohydrates: 10g
Tips & Variations
- Use chicken thighs for a juicier, richer version
- Swap brussels sprouts with broccoli, green beans, or snap peas
- No coconut aminos? Use low-sodium soy sauce or tamari
- Add more heat with extra crushed red pepper or chili paste
- Avoid overcooking by pulling chicken at 155°F internal temp and resting for 5 minutes
FAQs
Can I use frozen brussels sprouts?
Fresh is best for caramelization, but thawed and well-dried frozen sprouts can work in a pinch.
How do I make it low-sodium?
Use low-sodium coconut aminos or cut back and dilute with water.
Is it good for meal prep?
Absolutely! Store up to 4 days in the fridge or freeze for up to 3 months. Flavors improve as it sits.
What should I serve with it?
Try jasmine rice, quinoa, cauliflower rice, or roasted root vegetables for a hearty meal.
Best Brussels Sprouts and Chicken
Equipment
- – Large skillet
- – Knife & cutting board
- – Measuring spoons & cups
Ingredients
- – 2 lb boneless skinless chicken breasts, cubed
- – 1 lb brussels sprouts halved
- – 1½ tbsp olive or avocado oil
- – ½ cup coconut aminos
- – 1 tbsp rice vinegar
- – 1 tbsp minced garlic
- – ¼ tsp crushed red pepper flakes
- – Salt and pepper to taste
Instructions
- Heat oil in skillet over medium-high. Add chicken and brussels sprouts. Season with salt and pepper. Sauté 3–4 minutes.
- Add coconut aminos, vinegar, garlic, and pepper flakes. Cover, reduce heat, and simmer 5–6 minutes.
- Uncover and cook 2 more minutes to reduce sauce slightly.
- Serve hot over rice, cauliflower rice, or sweet potatoes.
Notes
– Use tamari or soy sauce if not Whole30
– Great for leftovers and freezer-friendly
Conclusion
This brussels sprouts and chicken dish is everything a weeknight recipe should be: fast, flavorful, nutritious, and easy to clean up. It’s endlessly adaptable and guaranteed to make it into your regular dinner rotation.