This delicious and quick sheet pan chicken and brussel sprouts recipe is bursting with flavor from the lemon, garlic and dijon marinade.
Love brussel sprouts? Enjoy them as a healthy side dish any night of the week with our Parmesan Roasted Brussels Sprouts recipe.
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Why you'll love this recipe
It's an easy one sheet pan meal. Serve this dish as-is for a healthy low-carb meal, or add your favorite side dishes. Each serving of Chicken and Brussel Sprouts has just 4 grams net carbs.
We're surprised that this is the first chicken thigh recipe we're sharing here because we actually eat them quite often! Chicken thighs are an inexpensive cut of chicken that has great flavor and lots of skin to get crispy in the oven.
Marinated in garlic, dijon mustard, and lemon, this recipe will be your family's favorite chicken dinner. You'll love how easy it is to make this recipe too.
Grab a sheet pan and collect your ingredients. Your sheet pan chicken dinner will be ready soon!
To keep things low carb, make keto side dishes like our Almond Flour Biscuits or Low Carb Stuffing.
Recipe ingredients
Dijon Mustard: We love the flavor of dijon mustard with brussel sprouts. The two just go together. We also use it in our sugar free salad dressing recipe.
Lemon Juice: Use juice that is freshly squeezed for the best flavor. Added to our chicken marinade, lemon juice adds flavor and helps to tenderize the meat.
Thyme: Thyme complements all sorts of poultry but especially chicken perfectly. Use fresh thyme if you have it, or substitute with dried thyme.
Garlic: 3 cloves of fresh garlic, finely minced are needed for this recipe.
Chicken Thighs: We're using bone-in thighs with the skin on. You can use other cuts, including boneless thighs, legs, or breasts, but keep in mind that the cooking time will be different.
Brussel Sprouts: Trimmed and cut in half. See my tips below if you need to know more about how to trim brussels sprouts.
Lemon: Thin lemon slices also roast up beautifully, and complement the lemon in the marinade. You can eat roasted lemon slices! But even if you don't eat them, they look really nice on the plate.
If you have any questions about the ingredients in this recipe, please leave a comment below and we will get back to you.
How to make sheet pan chicken and brussel sprouts
- Preheat the oven to 425°F/220°C and mix the marinade. In a small bowl, whisk together the olive oil, Dijon mustard, lemon juice, fresh thyme, salt, ground black pepper, and minced garlic until combined.
- Add the chicken thighs to a large bowl. Pour ⅔ of the olive oil mixture over the chicken thighs. Toss until completely coated.
- Let the chicken marinate in the refrigerator for at least 20 minutes.
- Place the brussel sprouts, sliced red onion, and sliced lemon in a medium bowl. Toss with the remaining olive oil mixture until well coated.
- Pour the vegetables out onto the sheet pan. Once the chicken has finished marinating, nestle the thighs into the vegetables.
- Bake as directed in the recipe card below, cooking until the chicken has reached an internal temperature of 165°F/74°C. Then turn the oven to broil and broil for 3-5 minutes, or until the chicken is browned. Serve immediately.
These numbered steps match the numbered photos above and are for illustration purposes. For the complete list of ingredients and instructions, please see the printable recipe card below.
A simple green salad is always a good, healthy side dish to serve. For dessert, we recommend our Keto Lemon Cake.
Expert tips
Marinate longer. For more flavor we recommend marinating for at least 6 hours.
Broil baby broil. I enjoy chicken thighs with crispy skin, so I use the broiler at the end. Be sure to watch carefully so that it doesn't burn.
Lemon zest. If you love lemon flavor, chop up the zest of a lemon and add to your marinade. We use lots of fresh lemon in our keto lemon bars.
FAQs
When you buy brussel sprouts, you need to clean them up a bit to get them ready to cook.
Start by slicing off the end/stem part of each brussel sprout. The ends are usually dry and brown and won't be very tasty. Next, peel off any outer leaves that are tough, thick, or damaged.
For this recipe, cut each sprout in half so that you get lots of surface area exposed for browning and soaking up the marinade. If your sprouts are very large you can cut them in quarters.
We suggest thawing the chicken before making this recipe. Frozen chicken will not absorb the marinade, and will take much longer to cook.
Keep this recipe low carb by adding other keto vegetables to the sheet pan. Asparagus, mushrooms, green beans, or radishes are all excellent options.
If you want to add other vegetables, reduce the amount of brussel sprouts so that you don't overfill the sheet pan. Too many veggies on the pan will cause them to steam rather than roast.
This meal includes high protein chicken and high fiber vegetables to create a low-carb and healthy meal. This recipe can definitely be a healthy option that fits into your overall diet.
Storage instructions
Fridge: Store any leftovers in an airtight container in the fridge for up to 4 days.
Freezer: You can keep in the freezer for up to 3 months. We recommend freezing in perfect portion sizes for a quick and easy meal when you don't feel like cooking.
Reheat: You can use the microwave, stove or oven until just warmed through. If using the stove, we suggest adding a little liquid (broth or water) to the pot and warming on low heat.
We like to put leftovers in containers and take them to lunch the next day. This is a great meal prep recipe.
More chicken dinners to try
Chicken Recipes are great for busy weeknights or a weekend dinner for guests. Check out our list of 21 Delicious Chicken Recipes.
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Did you make this sheet pan chicken and brussel sprouts recipe? Please leave a comment below letting us know what you thought.
📖 Recipe
Chicken and Brussel Sprouts
Equipment
Ingredients
- ¼ cup olive oil
- 2 tablespoons dijon mustard
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh thyme or 1 teaspoon dried thyme
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 3 cloves minced garlic
- 8 chicken thighs bone-in and skin on (2.5-3 lbs)
- 1 lb brussel sprouts trimmed and halved
- 1 small red onion sliced
- ½ lemon thinly sliced
Instructions
- Preheat the oven to 425F.
- In a small bowl, whisk together the olive oil, dijon mustard, lemon juice, fresh thyme, salt, ground black pepper and minced garlic until combined.
- Add the chicken thighs to a large bowl. Pour ⅔ of the olive oil mixture over the chicken thighs. Toss until the chicken is completely coated. Let the chicken marinate in the refrigerator for at least 20 minutes (6 hours is best).
- Place the brussel sprouts, sliced red onion and sliced lemon in a medium bowl. Toss with the remaining olive oil mixture until well coated.
- Pour the vegetables out onto a sheet pan.
- Once the chicken has finished marinating, nestle the chicken thighs into the vegetables.
- Bake at 425F for 30-40 minutes, until the chicken reaches an internal temperature of 165F. For crispy skin, turn the oven to broil for 3-5 minutes at the end.
Video
Notes
- We prefer bone-in skin-on chicken for this recipe as it creates a really juicy and flavorful chicken. If you use a different cut of chicken, you may need to adjust the cook time accordingly.
- For extra crispy skin, broil the chicken for 3-5 minutes at the end of the baking time.
- If you do not like red onion, a yellow onion or sweet onion works just as well.
- If you love a more intense lemon flavor, add the chopped up zest of one lemon to your marinade.
Michelle Kerr
Can you use chicken breast instead and what changes in cooking should I make
Four Score Living
Yes, you can use chicken breast. You may need to increase or reduce the baking time, depending on how thick they are.
The Four Score Living Team
Emily
We made this last night. Didn't follow the instructions exactly but it still turned out AMAZING. I let the marinade sit 20 minutes vs. letting the chicken sit in the marinade; when I figured that out, I just went ahead and threw everything together in a big bowl except the lemon slices, and stirred it all until everything was coated with the marinade. I let that all sit while the oven warmed up, then spread out the veggies, layered the lemon slices on top, and then the chicken over all that. Baked as directed. Seriously spent the next 20 minutes trying to peel ALL the delicious caramelized bits off the aluminum foil. Served with a mash of roasted cauliflower and sweet potatoes I'd made earlier. Only thing I would change is to increase the brussels to 1.5-2 lbs.
Four Score Living
So glad you loved it. Thank you for taking the time to stop back by and let us know what you used, and how much you liked it.
The Four Score Living Team
Kim O.
Our family has recently been working on a lower carb diet and this is the second time in a couple weeks that we are trying this recipe. We have added capers and I also used up some broccoli with the Brussel sprouts and red onion. Really yummy recipe! Thanks!
Martha
Omg I LOVE this recipe! So simple, easy, lemony! The skin comes out crispy and flavorful! This one is a keeper that I will make repeatedly!
Four Score Living
We're so glad you love it! Thank you for taking the time to stop back by and let us know.
The Four Score Living Team