Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Avocado

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Juicy pan-seared chicken thighs paired with caramelized Brussels sprouts and creamy avocado, all Whole30-compliant for a satisfying meal. This american-inspired whole30 (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.

Prep: 10 min Cook: 30 min Serves 4 American cuisine 420 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Avocado take to make?

Total time is about 40 minutes (10 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Avocado?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep bone-in chicken thighs from drying out.

Can I substitute ingredients in Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Avocado?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Avocado for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Avocado whole30?

Yes — this recipe is tagged whole30, gluten free, dairy free, paleo based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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