Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Carrots

By AislePrompt Editorial · Published 2026-05-22 · Updated 2026-05-22

Juicy chicken thighs pan-seared to golden perfection paired with tender roasted Brussels sprouts and sweet carrots for a hearty Whole30 meal. This Whole30 recipe (gluten free), ready in about 55 minutes, pairs bone-in, skin-on chicken thighs, Brussels sprouts, carrots 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, skin-on chicken thighs
• 1 lb, halved Brussels sprouts
• 4 medium, peeled and cut into 2-inch sticks carrots
• 3 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 1/2 tsp, divided salt
• 1 tsp, divided black pepper
• 1 tbsp fresh thyme leaves
• 1 tbsp lemon juice

The instant-read thermometer we’d check this chicken with → Best Instant-Read Thermometers for 2026: Fast, Accurate Picks Under $100

Instructions

1. Step 1: Preheat your oven to 425°F. Toss 1 lb halved Brussels sprouts and 4 medium peeled carrot sticks with 2 tbsp olive oil, 1 tsp garlic powder, 1/2 tsp salt, and 1/2 tsp black pepper on a rimmed baking sheet. Spread evenly and roast for 25 minutes, stirring halfway through until veggies are tender and caramelized.
2. Step 2: While vegetables roast, pat dry 4 bone-in, skin-on chicken thighs and season both sides with 1 tsp smoked paprika, 1 tsp salt, and 1/2 tsp black pepper. Heat 1 tbsp olive oil in a large oven-safe skillet over medium-high heat.
3. Step 3: Place chicken thighs skin-side down in the skillet and sear for 5-6 minutes until the skin is crisp and golden brown. Flip and sear the other side for 3 minutes.
4. Step 4: Transfer the skillet to the oven and roast chicken for 12-15 minutes until internal temperature reaches 165°F.
5. Step 5: Remove chicken from oven and let rest for 5 minutes. Toss roasted vegetables with 1 tbsp fresh thyme leaves and drizzle with 1 tbsp lemon juice before serving alongside chicken.