Pan-Seared Chicken with Roasted Sweet Potato and Brussel Sprouts

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

This Whole30-compliant dish features tender pan-seared chicken breasts paired with caramelized roasted sweet potatoes and crisp Brussels sprouts. This American-inspired Whole30 recipe (gluten-free), ready in about 50 minutes, pairs chicken breasts, sweet potatoes, Brussels sprouts for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 calories and feeds 2, 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.

Prep: 15 min Cook: 35 min Serves 2 American cuisine 450 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Bakeware & baking tools → Shop all kitchen tools →

Instructions

  1. Step 1: Preheat your oven to 425°F. Peel and dice 2 medium sweet potatoes into 1-inch cubes and trim and halve 12 oz Brussels sprouts. Toss both with 2 tbsp olive oil, 1/2 tsp sea salt, 1/4 tsp black pepper, and 1/2 tbsp fresh thyme leaves. Spread evenly on a baking sheet and roast for 25-30 minutes until tender and caramelized, flipping halfway through.
  2. Step 2: While vegetables roast, pat dry 2 chicken breasts and season both sides with 1/2 tsp sea salt, 1/4 tsp black pepper, and 1 tsp paprika. Heat 1 tbsp olive oil in a large skillet over medium-high heat.
  3. Step 3: Add the chicken breasts to the skillet and sear for 5-6 minutes on one side until golden brown, then flip and add 3 minced garlic cloves. Cook for another 5-6 minutes until internal temperature reaches 165°F and garlic is fragrant.
  4. Step 4: Remove chicken from heat and let rest for 5 minutes. Sprinkle the remaining 1/2 tbsp thyme leaves over the roasted vegetables and serve alongside the chicken.

Frequently asked questions

How long does Pan-Seared Chicken with Roasted Sweet Potato and Brussel Sprouts take to make?

Total time is about 50 minutes (15 min prep + 35 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 Sweet Potato and Brussel Sprouts?

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 chicken breasts from drying out.

Can I substitute ingredients in Pan-Seared Chicken with Roasted Sweet Potato and Brussel Sprouts?

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 Sweet Potato and Brussel Sprouts 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 Sweet Potato and Brussel Sprouts whole30?

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

Related recipes