Pan-Seared Chicken Thighs with Roasted Brussels Sprouts and Carrots

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Juicy chicken thighs pan-seared to golden perfection paired with tender roasted Brussels sprouts and sweet carrots for a hearty Whole30 meal. This whole30-inspired whole30 (whole30, gluten free) ready in about 55 minutes pairs halved Brussels sprouts, olive oil, garlic powder 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: 15 min Cook: 40 min Serves 4 Whole30 cuisine 420 cal/serving
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Ingredients

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.

Equipment for this recipe

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Frequently asked questions

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

Total time is about 55 minutes (15 min prep + 40 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 Carrots?

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 Carrots?

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 Carrots 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 Carrots whole30?

Yes — this recipe is tagged whole30, gluten 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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