Sautéed Chicken with Roasted Brussels Sprouts and Garlic

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

A nourishing Whole30-compliant dish featuring tender chicken breasts sautéed to perfection alongside caramelized Brussels sprouts infused with roasted garlic. This american-inspired whole30 (gluten free) ready in about 45 minutes pairs chicken breasts, Brussels sprouts, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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: 10 min Cook: 35 min Serves 2 American cuisine 420 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat the oven to 400°F. Toss 12 oz halved Brussels sprouts and 6 peeled garlic cloves with 2 tbsp olive oil, 1/2 tsp sea salt, and 1/4 tsp black pepper on a baking sheet. Roast for 25 minutes, stirring halfway, until sprouts are browned and garlic is soft.
  2. Step 2: Meanwhile, pat dry 2 chicken breasts (about 6 oz each) and season both sides with 1/2 tsp sea salt and 1/4 tsp black pepper. Heat 1 tbsp olive oil in a large skillet over medium-high heat.
  3. Step 3: Add the chicken breasts to the hot skillet and sauté for 6-7 minutes per side until the internal temperature reaches 165°F and the exterior is golden brown. Remove chicken and let rest for 5 minutes.
  4. Step 4: Stir roasted Brussels sprouts and garlic with 1 tbsp chopped fresh thyme. Slice chicken and serve alongside the sprouts, spooning any pan juices over the top.

Frequently asked questions

How long does Sautéed Chicken with Roasted Brussels Sprouts and Garlic take to make?

Total time is about 45 minutes (10 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 Sautéed 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 chicken breasts from drying out.

Can I substitute ingredients in Sautéed 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 Sautéed 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 Sautéed Chicken with Roasted Brussels Sprouts and Garlic whole30?

Yes — this recipe is tagged whole30, gluten free, dairy 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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