Pan-Seared Chicken with Roasted Brussels Sprouts and Garlic
Tender pan-seared chicken breasts served alongside oven-roasted Brussels sprouts with garlic and olive oil for a simple Whole30 dinner. This american-inspired whole30 (gluten free, dairy free) ready in about 40 minutes pairs halved Brussels sprouts, minced garlic cloves, extra virgin olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 370 calories and feeds 2, 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.
Ingredients
- 2 pieces (6 oz each) boneless skinless chicken breasts
- 12 oz, halved Brussels sprouts
- 4 cloves, minced garlic cloves
- 3 tbsp extra virgin olive oil
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1/2 tsp paprika
Instructions
- Step 1: Preheat oven to 400°F. Toss 12 oz halved Brussels sprouts with 2 tbsp extra virgin olive oil, 2 minced garlic cloves, 1/2 tsp sea salt, and 1/4 tsp black pepper. Spread on a baking sheet and roast for 20-25 minutes until edges are caramelized and sprouts are tender.
- Step 2: While Brussels sprouts roast, pat dry 2 boneless skinless chicken breasts (6 oz each). Rub both sides with 1 tbsp extra virgin olive oil, 1 tsp sea salt, 1/2 tsp paprika, and 1/4 tsp black pepper.
- Step 3: Heat a large skillet over medium-high heat. Add the seasoned chicken breasts and sear for 5-6 minutes per side until golden brown and internal temperature reaches 165°F. Remove from heat and let rest 5 minutes.
- Step 4: In the same skillet, add remaining 2 minced garlic cloves and sauté for 30 seconds until fragrant. Serve chicken alongside roasted Brussels sprouts, drizzling any garlic oil from the pan over the top.
Frequently asked questions
How long does Pan-Seared Chicken with Roasted Brussels Sprouts and Garlic 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 with Roasted Brussels Sprouts and Garlic?
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 with Roasted Brussels Sprouts and Garlic?
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 with Roasted Brussels Sprouts and Garlic for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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 with Roasted Brussels Sprouts and Garlic gluten free?
Yes — this recipe is tagged gluten free, dairy free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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