Grilled Chicken & Roasted Brussels Sprouts – A Simple, Satisfying Weeknight Meal
Grilled chicken and roasted Brussels sprouts make a meal that’s easy to pull together, full of flavor, and genuinely satisfying. You get juicy, well-seasoned chicken with crisp, caramelized sprouts that bring a hint of sweetness and char. It’s weeknight-friendly, but it also looks and tastes like something you’d order at a restaurant.
You don’t need special equipment or fancy ingredients—just a hot grill, a hot oven, and a few pantry staples. Best of all, this dinner leaves you feeling full without feeling weighed down.
Grilled Chicken & Roasted Brussels Sprouts - A Simple, Satisfying Weeknight Meal
Ingredients
Method
- Prep the chicken marinade. In a bowl, whisk 2 tablespoons olive oil, lemon juice, Dijon, garlic, smoked paprika, thyme, a pinch of red pepper flakes, and 1 teaspoon salt with 1/2 teaspoon black pepper. Add the chicken and toss to coat. Marinate for 20–30 minutes at room temperature, or up to 6 hours in the fridge.
- Heat the oven and grill. Set your oven to 425°F (220°C) and place a large sheet pan inside to preheat. Preheat your grill (or grill pan) to medium-high heat.
- Prep the Brussels sprouts. Trim the bases, remove loose leaves, and halve the sprouts. Toss with 1 tablespoon olive oil, 1/2–3/4 teaspoon salt, and black pepper. For extra crisp edges, spread them on the hot sheet pan cut-side down.
- Roast the sprouts. Roast for 18–22 minutes, shaking the pan once, until tender with browned edges. If you like, toss with Parmesan during the last 2 minutes for a lightly cheesy finish.
- Grill the chicken. Remove chicken from the marinade and let excess drip off. Grill 5–7 minutes per side for breasts (thighs may need a couple more minutes), until the internal temperature hits 165°F (74°C). Let rest for 5 minutes before slicing.
- Finish and serve. Squeeze a little fresh lemon over both the chicken and sprouts. Sprinkle with chopped parsley. Taste and adjust seasoning with salt and pepper. Serve warm with extra lemon wedges.
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Get Your Program TodayWhy This Recipe Works
This recipe keeps things simple but pays attention to the details that matter. The chicken gets a quick marinade that adds moisture and flavor, so it grills up tender and golden instead of dry.
Brussels sprouts roast at high heat, which helps them brown around the edges while staying tender inside. Finishing both with a squeeze of lemon and a sprinkle of fresh herbs ties everything together with a bright, fresh note. It’s the kind of balance—savory, slightly sweet, and a little tangy—that makes you want seconds.
Ingredients
- 4 boneless, skinless chicken breasts (about 6–8 oz each) or 6–8 chicken thighs
- 1 1/2 pounds Brussels sprouts, trimmed and halved
- 3 tablespoons olive oil, divided
- 1 tablespoon lemon juice (plus extra lemon wedges for serving)
- 2 teaspoons Dijon mustard
- 3 garlic cloves, minced
- 1 teaspoon smoked paprika (or sweet paprika)
- 1 teaspoon dried thyme (or 1 tablespoon fresh, chopped)
- 1/2 teaspoon crushed red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped, for garnish
- 1 tablespoon grated Parmesan (optional, for the sprouts)
How to Make It
- Prep the chicken marinade. In a bowl, whisk 2 tablespoons olive oil, lemon juice, Dijon, garlic, smoked paprika, thyme, a pinch of red pepper flakes, and 1 teaspoon salt with 1/2 teaspoon black pepper.
Add the chicken and toss to coat. Marinate for 20–30 minutes at room temperature, or up to 6 hours in the fridge.
- Heat the oven and grill. Set your oven to 425°F (220°C) and place a large sheet pan inside to preheat. Preheat your grill (or grill pan) to medium-high heat.
- Prep the Brussels sprouts. Trim the bases, remove loose leaves, and halve the sprouts.
Toss with 1 tablespoon olive oil, 1/2–3/4 teaspoon salt, and black pepper. For extra crisp edges, spread them on the hot sheet pan cut-side down.
- Roast the sprouts. Roast for 18–22 minutes, shaking the pan once, until tender with browned edges. If you like, toss with Parmesan during the last 2 minutes for a lightly cheesy finish.
- Grill the chicken. Remove chicken from the marinade and let excess drip off.
Grill 5–7 minutes per side for breasts (thighs may need a couple more minutes), until the internal temperature hits 165°F (74°C). Let rest for 5 minutes before slicing.
- Finish and serve. Squeeze a little fresh lemon over both the chicken and sprouts. Sprinkle with chopped parsley.
Taste and adjust seasoning with salt and pepper. Serve warm with extra lemon wedges.
Keeping It Fresh
Leftovers keep well if you store them properly. Place the chicken and sprouts in separate airtight containers and refrigerate for up to 3–4 days.
Reheat the chicken gently in a covered skillet over low heat with a splash of water or broth to keep it moist. Re-crisp the sprouts in a 400°F (205°C) oven or air fryer for 5–8 minutes. If you plan to meal prep, keep the lemon wedges and parsley separate and add them just before eating for a fresh finish.
Benefits of This Recipe
- Balanced nutrition: Lean protein from the chicken plus fiber and micronutrients from Brussels sprouts make a well-rounded plate.
- Simple technique: A quick marinade and high-heat roasting do most of the heavy lifting—little fuss, big flavor.
- Weeknight-friendly: With minimal prep and overlap between grill and oven time, dinner is ready in about 35–45 minutes.
- Budget-conscious: Everyday ingredients, no special equipment, and great for using up pantry spices.
- Scales easily: The process works for two people or a crowd—just use extra sheet pans and grill space.
What Not to Do
- Don’t skip the rest time for chicken. Cutting too soon lets the juices run out, leaving it dry.
- Don’t crowd the sprouts. Overlapping or stacking prevents browning and leads to steaming instead of roasting.
- Don’t rely on guesswork for doneness. Use a thermometer to make sure the chicken reaches 165°F (74°C).
- Don’t marinate too long in acidic mixtures. More than 6 hours can turn the surface mushy.
- Don’t forget salt. Season both the chicken and the sprouts well; it brings out their best flavor.
Variations You Can Try
- Honey-mustard twist: Add 1–2 teaspoons honey to the marinade and a touch more mustard.
Great with a final crack of black pepper.
- Mediterranean style: Swap thyme for oregano, add 1 teaspoon lemon zest, and finish with crumbled feta and olives.
- Garlic-herb butter finish: Melt 1 tablespoon butter with minced garlic and parsley, then brush over the hot chicken before serving.
- Spice it up: Add 1/2 teaspoon cayenne or use a chili-lime seasoning on the chicken. Serve with lime wedges.
- Sheet-pan shortcut: If you don’t want to grill, sear the chicken in a skillet, then finish it in the oven alongside the sprouts.
- Balsamic glaze: Drizzle a little balsamic reduction over the roasted sprouts for sweetness and tang.
- Protein swap: Use turkey cutlets or salmon fillets; adjust cooking times and aim for correct internal temps.
FAQ
How do I keep the chicken juicy on the grill?
Marinate briefly, preheat the grill well, and don’t overcook. Aim for medium-high heat and flip only once.
Use a thermometer and pull the chicken as soon as it hits 165°F, then rest it for 5 minutes.
Can I use frozen Brussels sprouts?
Yes, but they won’t crisp as much. Roast from frozen on a preheated pan at 450°F, and don’t crowd them. They’ll still taste good, just softer.
What if I don’t have a grill?
Use a grill pan on the stove or a heavy skillet.
Sear the chicken over medium-high heat, then finish in the oven at 400°F until it reaches 165°F.
Should I brine the chicken instead of marinating?
You can. A quick brine (1/4 cup salt to 4 cups water for 30 minutes) helps with juiciness. Pat dry well and season with spices before cooking.
How do I know when the sprouts are done?
They should be deeply browned on the cut sides and easily pierced with a fork.
Taste one—if it’s tender and a little sweet with crisp edges, they’re ready.
Can I make this recipe dairy-free and gluten-free?
It’s naturally dairy-free if you skip the optional Parmesan, and it’s gluten-free as written. Always check your mustard and spices to be sure.
What can I serve on the side?
Try quinoa, rice, mashed potatoes, or a simple green salad. A yogurt-garlic sauce or tzatziki also pairs well with the chicken.
How far in advance can I marinate the chicken?
Marinate up to 6 hours in the fridge for best texture.
If you need more time, switch to a lighter marinade without much acid or use a dry rub.
Why are my sprouts soggy?
They were likely crowded or the pan wasn’t hot enough. Use a large pan, preheat it, and roast at high heat for better browning.
Can I use chicken thighs?
Absolutely. Thighs stay very juicy and are more forgiving.
Cook a bit longer and still aim for 165°F.
In Conclusion
Grilled Chicken & Roasted Brussels Sprouts is a reliable, tasty meal that’s easy to make and easy to love. With a quick marinade, high-heat roasting, and a bright finish, you get bold flavor without extra effort. Keep the steps simple, season well, and let the grill and oven do their work.
It’s the kind of meal that fits a busy weeknight but still feels special at the table.
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