Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Avocado

By AislePrompt Editorial · Published 2026-08-08 · Updated 2026-08-08

Juicy pan-seared chicken thighs paired with caramelized Brussels sprouts and creamy avocado, all Whole30-compliant for a satisfying meal. This American-inspired Whole30 recipe (gluten free), ready in about 40 minutes, pairs bone-in chicken thighs, Brussels sprouts, ripe avocado for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 pieces (about 1.5 lbs) bone-in chicken thighs
• 1 lb, trimmed and halved Brussels sprouts
• 1 whole, sliced ripe avocado
• 3 tbsp extra virgin olive oil
• 3 cloves, minced garlic cloves
• 1.5 tsp, divided sea salt
• 1 tsp, divided black pepper
• 1 tbsp freshly squeezed lemon juice

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Instructions

1. Step 1: Preheat the oven to 425°F. Toss 1 lb halved Brussels sprouts with 2 tablespoons olive oil, 1 teaspoon sea salt, and 1/2 teaspoon black pepper, then spread them cut-side down on a baking sheet. Roast for 20-25 minutes until edges are golden and crisp.
2. Step 2: While the sprouts roast, pat dry 4 bone-in chicken thighs and season both sides with 1/2 teaspoon sea salt and 1/2 teaspoon black pepper. Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
3. Step 3: Add the chicken thighs skin-side down to the hot skillet and sear for 7-8 minutes until the skin is golden and crispy, then flip and cook for another 6-7 minutes until cooked through (internal temperature 165°F).
4. Step 4: Add 3 minced garlic cloves to the skillet during the last 2 minutes of cooking to infuse flavor, stirring gently around the chicken until fragrant.
5. Step 5: Remove chicken and Brussels sprouts from heat. Plate the chicken with roasted Brussels sprouts alongside 1 sliced ripe avocado drizzled with 1 tablespoon fresh lemon juice and a pinch of salt. Serve immediately.