Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Carrot Ribbons

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Juicy chicken thighs pan-seared to golden perfection paired with oven-roasted Brussels sprouts and delicate carrot ribbons for a colorful Whole30 dinner. This whole30-inspired whole30 (gluten free, dairy free) ready in about 45 minutes pairs halved Brussels sprouts, peeled into ribbons large carrots, olive oil 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.

Prep: 15 min Cook: 30 min Serves 4 Whole30 cuisine 420 cal/serving
Plan a meal with the AI →

Ingredients

Instructions

  1. Step 1: Preheat oven to 425°F. Toss 1 lb halved Brussels sprouts with 1 tbsp olive oil, 1/2 tsp sea salt, and 1/4 tsp black pepper on a baking sheet. Roast for 20 minutes until edges are caramelized and tender.
  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 tbsp fresh thyme leaves.
  3. Step 3: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Place chicken thighs skin-side down and sear for 6-7 minutes until skin is crisp and golden, then flip and cook 5 minutes more until internal temperature reaches 165°F. Remove chicken and let rest.
  4. Step 4: In the same skillet, add 3 minced garlic cloves and 2 peeled carrot ribbons, sauté over medium heat for 2-3 minutes until fragrant and carrots soften slightly.
  5. Step 5: Add roasted Brussels sprouts back to the skillet along with 1 tbsp lemon juice, tossing to combine and heat through for 1 minute. Serve chicken thighs atop the vegetable mixture.

Frequently asked questions

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

Total time is about 45 minutes (15 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 Carrot Ribbons?

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 Carrot Ribbons?

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 Carrot Ribbons 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 Carrot Ribbons gluten free?

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

Related recipes