Roasted Brussels Sprouts & Chicken Bowl – A Cozy, Flavor-Packed Weeknight Dinner
Roasted Brussels sprouts and juicy chicken make a simple bowl that tastes like comfort and feels like a smart choice. It’s a homey mix of crispy, caramelized veggies, tender protein, and a bright sauce to tie it all together. There’s nothing fussy here—just wholesome ingredients that roast beautifully on one sheet pan.
It’s the kind of meal you can throw together after work and still feel like you made something special. Make it once and it will land in your regular rotation.
Roasted Brussels Sprouts & Chicken Bowl – A Cozy, Flavor-Packed Weeknight Dinner
Ingredients
Method
- Preheat and prep. Set your oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup. Pat the chicken dry with paper towels to help it brown well.
- Season the chicken. In a bowl, toss chicken with 1 tbsp olive oil, smoked paprika, garlic powder, thyme, 1/2 tsp salt, and a few grinds of pepper. If using chili flakes, add a pinch. Set aside to marinate while you prep the veggies.
- Prep the veggies. Toss Brussels sprouts, red onion wedges, and sweet potato cubes with 2 tbsp olive oil, 3/4 tsp salt, and pepper. Spread everything on the sheet pan. Create a little space and nestle in the chicken pieces.
- Roast until golden. Roast for 20 minutes. Flip the Brussels sprouts and sweet potato and turn the chicken pieces. Roast another 8–12 minutes, until the sprouts are deeply browned on the cut sides and the chicken reaches 165°F (74°C).
- Make the dressing. In a small bowl, whisk lemon zest, lemon juice, balsamic vinegar, honey, grated garlic, a pinch of salt, and pepper. If using yogurt or tahini, whisk in 1–2 tablespoons for a creamy finish, thinning with a splash of water if needed.
- Warm the grain. Heat your cooked grain in a pot or microwave with a splash of water and a pinch of salt until steamy. Fluff with a fork.
- Assemble the bowls. Spoon grains into bowls. Top with roasted Brussels sprouts, sweet potato, and chicken. Drizzle generously with the dressing. Finish with chopped parsley and any optional toppings like feta or seeds.
- Taste and tweak. Add more lemon, a pinch of salt, or an extra drizzle of olive oil if needed. Serve hot.
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This bowl hits the sweet spot of ease and satisfaction. You get crispy edges on the Brussels sprouts, juicy chicken, and a flavorful dressing that brings everything together.
There’s a good balance of textures—crunchy, tender, and creamy—without a heavy sauce weighing it down. Plus, it’s meal-prep friendly and easy to customize with grains, greens, or different sauces.
What You’ll Need
- 1 lb Brussels sprouts, trimmed and halved
- 1 lb boneless skinless chicken thighs (or breasts, cut into chunks)
- 1 medium red onion, sliced into wedges
- 2 cups cooked grain (brown rice, quinoa, farro, or couscous)
- 1 large sweet potato, peeled and cubed (optional but recommended)
- 3 tbsp olive oil, divided
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1/2 tsp dried thyme
- 1/2 tsp chili flakes (optional)
- Kosher salt and black pepper, to taste
- 1 lemon (zest and juice)
- 2 tbsp balsamic vinegar
- 1 tsp honey or maple syrup
- 1 small clove garlic, finely grated
- 1/4 cup plain Greek yogurt or tahini (for a creamy drizzle)
- Fresh parsley, chopped (for garnish)
- Optional toppings: toasted almonds or pumpkin seeds, feta, avocado
How to Make It
- Preheat and prep. Set your oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
Pat the chicken dry with paper towels to help it brown well.
- Season the chicken. In a bowl, toss chicken with 1 tbsp olive oil, smoked paprika, garlic powder, thyme, 1/2 tsp salt, and a few grinds of pepper. If using chili flakes, add a pinch. Set aside to marinate while you prep the veggies.
- Prep the veggies. Toss Brussels sprouts, red onion wedges, and sweet potato cubes with 2 tbsp olive oil, 3/4 tsp salt, and pepper.
Spread everything on the sheet pan. Create a little space and nestle in the chicken pieces.
- Roast until golden. Roast for 20 minutes. Flip the Brussels sprouts and sweet potato and turn the chicken pieces.
Roast another 8–12 minutes, until the sprouts are deeply browned on the cut sides and the chicken reaches 165°F (74°C).
- Make the dressing. In a small bowl, whisk lemon zest, lemon juice, balsamic vinegar, honey, grated garlic, a pinch of salt, and pepper. If using yogurt or tahini, whisk in 1–2 tablespoons for a creamy finish, thinning with a splash of water if needed.
- Warm the grain. Heat your cooked grain in a pot or microwave with a splash of water and a pinch of salt until steamy. Fluff with a fork.
- Assemble the bowls. Spoon grains into bowls.
Top with roasted Brussels sprouts, sweet potato, and chicken. Drizzle generously with the dressing. Finish with chopped parsley and any optional toppings like feta or seeds.
- Taste and tweak. Add more lemon, a pinch of salt, or an extra drizzle of olive oil if needed.
Serve hot.
Storage Instructions
- Fridge: Store components in airtight containers for up to 4 days. Keep the dressing separate for best texture.
- Reheat: Rewarm the chicken and vegetables in a 350°F (175°C) oven for 8–10 minutes, or microwave in short bursts. Add the dressing after reheating.
- Freezer: Cooked chicken and grains freeze well for up to 2 months.
Brussels sprouts are best fresh, but can be frozen; they’ll be softer after thawing.
- Meal prep tip: Roast a double batch and portion into lunch containers with dressing on the side.
Health Benefits
- Balanced nutrition: You get lean protein from the chicken, fiber-rich carbs from the grains and sweet potato, and healthy fats from olive oil.
- Cruciferous power: Brussels sprouts are loaded with vitamin C, vitamin K, and antioxidants that support immune health and cell protection.
- Steady energy: The mix of protein, fiber, and complex carbs helps keep you full and supports stable energy through the day.
- Heart-friendly fats: Olive oil and nuts or seeds (if adding) bring in monounsaturated fats that support heart health.
- Lower-sodium option: You control the salt. The lemon and balsamic add brightness without relying on heavy seasoning.
Common Mistakes to Avoid
- Crowding the pan: If everything is piled up, it steams instead of browns. Use a large sheet pan or two smaller ones.
- Skipping the pat-dry step: Wet chicken won’t brown well.
Blot with paper towels before seasoning.
- Cutting uneven pieces: Keep Brussels sprouts halved and sweet potato in similar-sized cubes so everything roasts evenly.
- Under-seasoning: Salt each component lightly—grains, chicken, and veggies—for layered flavor.
- Adding dressing too early: Wait until after roasting so the veggies stay crisp and the flavors stay bright.
Recipe Variations
- Spicy Harissa: Toss chicken with 1 tbsp harissa paste and a squeeze of lemon. Finish with a dollop of yogurt.
- Maple-Dijon: Mix 1 tbsp Dijon and 1 tbsp maple syrup into the dressing. Add toasted pecans and dried cranberries.
- Mediterranean: Swap balsamic for red wine vinegar.
Add olives, cherry tomatoes, and crumbled feta.
- Sesame-Ginger: Replace olive oil with sesame oil in the dressing and add grated ginger. Top with scallions and sesame seeds, serve over brown rice.
- Vegetarian: Replace chicken with roasted chickpeas or tofu. Season similarly and roast until crisp.
- Low-carb: Skip the grains and serve over cauliflower rice or a bed of arugula.
FAQ
Can I use frozen Brussels sprouts?
Yes, but thaw and pat them dry first.
Roast them cut side down and give them extra time to brown. Fresh sprouts will crisp better.
Chicken thighs or breasts—what’s best?
Thighs stay juicier and are more forgiving. If you use breasts, cut them into uniform pieces and watch the cook time to avoid drying out.
Do I need to parboil the Brussels sprouts?
No.
A hot oven and enough space on the pan will give you tender centers and crispy edges without parboiling.
What grain works best?
Anything you enjoy. Brown rice and farro are hearty, quinoa is light and quick, and couscous is great if you’re short on time. Season the grain for better flavor.
How can I make it dairy-free?
Use tahini instead of yogurt in the dressing, or skip the creamy element and keep the lemon-balsamic base.
Can I cook this in an air fryer?
Yes.
Cook the Brussels sprouts and sweet potato at 390°F (200°C) for 10–14 minutes, shaking halfway. Cook the chicken separately until it reaches 165°F (74°C). Work in batches to avoid crowding.
How do I know the Brussels sprouts are done?
Look for deep browning on the cut sides and fork-tender centers.
A little char is good—it adds flavor and texture.
What can I use instead of balsamic?
Red wine vinegar, apple cider vinegar, or sherry vinegar all work. If swapping, taste and adjust the honey to balance acidity.
In Conclusion
This Roasted Brussels Sprouts & Chicken Bowl is simple, flexible, and full of satisfying flavor. It turns basic ingredients into a cozy, nourishing meal with minimal fuss.
Keep the method, swap the extras, and make it your own. It’s an easy weeknight win that tastes just as good the next day.
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