Healthy Chicken With Roasted Brussels Sprouts

Name: Healthy Chicken With Roasted Brussels Sprouts
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 boneless, skinless chicken breasts; 3 tablespoons olive oil; 3 cloves garlic, minced; Juice of 1 lemon; Salt and pepper to taste; 1 teaspoon dried oregano; 1 pound Brussels sprouts, trimmed and halved; 2 tablespoons olive oil; Salt and pepper to taste

Highlighted under: Light & Wholesome

I love preparing this Healthy Chicken With Roasted Brussels Sprouts because it combines lean protein with vibrant vegetables in a delightful way. The rich flavors of garlic and lemon elevate the dish, making it refreshing yet hearty. Plus, the roasted Brussels sprouts add a touch of crispy texture that perfectly complements the juicy chicken. It’s not just a feast for the palate; it's also quick to prepare. In less than an hour, you can serve a meal that's both nutritious and satisfying.

Created by

Rowena Clarke

Last updated on 2026-02-24T07:57:37.507Z

When I first tried this combination, I was amazed by how simple ingredients could come together to create such a wholesome meal. I’ve made this dish several times, experimenting with different herbs and seasonings. Each attempt has taught me that roasting the Brussels sprouts just right is crucial for achieving that golden-brown perfection, which enhances their sweetness.

What really ties this dish together is the marinated chicken. The garlic and lemon work in harmony to infuse every bite with flavor. I take the extra step of marinating the chicken for at least 30 minutes, which ensures maximum tenderness and a delicious zing that complements the earthy Brussels sprouts beautifully.

Why You'll Love This Recipe
Perfect balance of protein and veggies for a healthy meal
The roasting process brings out the natural sweetness of Brussels sprouts
Quick prep and cook time make it perfect for busy weeknights

Mastering the Marinade

The marinade in this dish plays a crucial role in infusing the chicken with flavor. By combining olive oil, garlic, lemon juice, salt, pepper, and oregano, you create a balance of richness and acidity that not only tenderizes the chicken but also enhances its natural taste. I recommend allowing the chicken to marinate for at least 30 minutes, but if you have time, extending it to 2 hours will yield even better results, as the flavors will penetrate deeper.

When marinating, ensure each chicken breast is fully coated in the mixture. A zip-top bag can be handy for this process—just seal and gently massage the marinade into the chicken. This not only keeps your fridge clean but also allows the chicken to marinate evenly. Be cautious not to marinate it for too long, as the acidity from the lemon can begin to change the texture of the meat.

Perfectly Roasting Brussels Sprouts

Roasting Brussels sprouts is an art that can transform their somewhat bitter taste into a delightful sweetness. For the best texture, make sure to halve the sprouts to promote even cooking and increased surface area for caramelization. I've found that a few minutes of heating them before adding oil can enhance their roasting. Aim for a crisp exterior and a tender inside; you’ll know they’re done when they have a golden-brown edge and a slightly crispy surface.

Spreading the Brussels sprouts in a single layer on the baking sheet is crucial—this prevents steaming and encourages that perfect roast. Keep an eye on them as they cook; in about 20-25 minutes, you will want to give them a shake or stir halfway through to ensure consistent browning. If you're looking for a twist, try adding a sprinkle of balsamic vinegar before roasting to deepen the flavor further.

Ingredients

For the Chicken

4 boneless, skinless chicken breasts
3 tablespoons olive oil
3 cloves garlic, minced
Juice of 1 lemon
Salt and pepper to taste
1 teaspoon dried oregano

For the Brussels Sprouts

1 pound Brussels sprouts, trimmed and halved
2 tablespoons olive oil
Salt and pepper to taste

Instructions

Marinate the Chicken

In a bowl, combine olive oil, minced garlic, lemon juice, salt, pepper, and oregano. Add the chicken breasts, ensuring they are well-coated. Cover and marinate in the fridge for at least 30 minutes.

Prepare the Brussels Sprouts

Preheat your oven to 400°F (200°C). Toss the halved Brussels sprouts with olive oil, salt, and pepper. Spread them on a baking sheet in a single layer.

Cook the Chicken and Brussels Sprouts

Place the marinated chicken on another baking sheet. Roast both chicken and Brussels sprouts in the oven for 25-30 minutes, or until the chicken is cooked through and the Brussels sprouts are tender and slightly crispy.

Serve

Remove from the oven, let rest for a few minutes, and then serve the chicken alongside the roasted Brussels sprouts.

Pro Tips

For added flavor, consider adding a sprinkle of Parmesan cheese over the Brussels sprouts before roasting. This will enhance their taste and add a savory element to the dish.

Serving Suggestions

This Healthy Chicken with Roasted Brussels Sprouts can be served alongside a variety of sides to make the meal more filling. Consider pairing it with a light quinoa salad or a creamy mashed potato dish for extra comfort. Adding a bright lemon wedge can enhance the freshness of the dish when serving; just a squeeze right before eating makes it even more vibrant and enjoyable.

If you're in the mood for a bit of spice, consider topping your chicken with a homemade salsa or a dollop of Greek yogurt mixed with herbs. Both options add a refreshing contrast to the savory chicken and Brussels sprouts while increasing the meal's nutrition profile.

Storage and Make-Ahead Tips

If you're planning to make this dish ahead of time, both the chicken and Brussels sprouts store well in the fridge for up to three days. Store the components separately to retain their textures; the chicken can be reheated in a microwave or a skillet on low heat, and the Brussels sprouts can be revived by tossing them in a hot pan for a few minutes until warmed through and crisp again.

For meal prep enthusiasts, consider doubling the recipe. The seasoned chicken can be frozen for up to three months, allowing you to have a healthy, quick dinner option on hand. Just be sure to thaw in the fridge overnight before marinating again and roasting; this allows for a more flavorful dish when you’re ready to cook.

Questions About Recipes

→ Can I use frozen Brussels sprouts?

Yes, but make sure to thaw and drain them before roasting to achieve the best texture.

→ What can I substitute for chicken?

You could use tofu or a plant-based chicken substitute for a vegetarian version.

→ How do I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven for best results.

→ Can I make this dish in advance?

You can marinate the chicken and prepare the Brussels sprouts ahead of time. Just roast them right before serving.