Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Avocado Oil

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Juicy chicken thighs pan-seared to golden perfection paired with crispy roasted Brussels sprouts, all enhanced by the richness of avocado oil. This american-inspired whole30 (whole30, gluten free) ready in about 40 minutes pairs halved Brussels sprouts, avocado oil, sea salt 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 weekly meal plan and pairs well with a quick salad or grain on the side. 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

Instructions

  1. Step 1: Preheat oven to 425°F. Toss 1 lb halved Brussels sprouts with 1 tbsp avocado oil, 1/2 tsp sea salt, and 1/4 tsp black pepper on a baking sheet. Roast for 20 minutes, shaking halfway until edges are crispy and browned.
  2. Step 2: Meanwhile, pat dry 4 bone-in, skin-on chicken thighs and season both sides with 1/2 tsp sea salt, 1/4 tsp black pepper, and 1/2 tsp garlic powder.
  3. Step 3: Heat 2 tbsp avocado oil in a large skillet over medium-high heat until shimmering. Place chicken thighs skin-side down and sear for 6-7 minutes until skin is golden and crispy.
  4. Step 4: Flip chicken thighs and add 1 tbsp fresh thyme leaves to the pan. Cook for an additional 6 minutes or until internal temperature reaches 165°F. Remove from heat and let rest 5 minutes.
  5. Step 5: Serve chicken thighs alongside roasted Brussels sprouts, drizzling any pan juices over the top for extra flavor.

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Frequently asked questions

How long does Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Avocado Oil 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 Oil?

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 halved brussels sprouts from drying out.

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

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 Oil 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 Oil 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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