Sheet Pan Chicken Thighs with Roasted Brussels Sprouts

Sheet Pan Chicken Thighs with Roasted Brussels Sprouts

This no-fuss sheet pan dinner comes together with minimal cleanup and maximum flavor. Bone-in, skin-on chicken thighs roast alongside caramelized Brussels sprouts, creating a satisfying, balanced meal that works just as well on a busy weeknight as it does for casual entertaining. A simple lemon-garlic marinade ties everything together and keeps the chicken juicy from edge to edge.

Ingredients

• 4 bone-in, skin-on chicken thighs (about 2 to 2½ lbs total)
• 1 lb Brussels sprouts, trimmed and halved
• 3 tablespoons olive oil, divided
• 4 garlic cloves, minced
• 1 lemon, zested and juiced
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• ½ teaspoon onion powder
• ¾ teaspoon kosher salt, divided
• ½ teaspoon black pepper, divided
• 1 tablespoon Dijon mustard
• Optional: pinch of red pepper flakes

How to Make It

1. Preheat your oven to 425°F (220°C). Line a large rimmed sheet pan with parchment paper or lightly coat it with cooking spray.
2. In a small bowl, whisk together 2 tablespoons of the olive oil, the minced garlic, lemon zest, lemon juice, smoked paprika, dried thyme, onion powder, Dijon mustard, ½ teaspoon of the salt, and ¼ teaspoon of the black pepper.
3. Pat the chicken thighs dry with paper towels. Place them in a bowl or zip-top bag, pour the marinade over them, and toss to coat well. If time allows, let them marinate in the refrigerator for 30 minutes to 2 hours. If not, proceed right away — the dish still turns out great.
4. Toss the halved Brussels sprouts with the remaining 1 tablespoon olive oil, ¼ teaspoon salt, and ¼ teaspoon black pepper. Add the red pepper flakes here if you like a little heat.
5. Arrange the Brussels sprouts in a single layer on the sheet pan, spreading them toward the edges. Place the marinated chicken thighs skin-side up in the center of the pan. Scrape any remaining marinade from the bowl over the chicken.
6. Roast for 35 to 40 minutes, or until the chicken skin is deep golden brown and an instant-read thermometer inserted into the thickest part of the thigh reads 165°F. The Brussels sprouts should be tender with nicely browned, crispy outer leaves.
7. Remove the pan from the oven and let the chicken rest for 5 minutes before serving. Squeeze a little extra fresh lemon juice over everything if desired.

Prep & Cook Time

• Prep time: 15 minutes (plus up to 2 hours optional marinating)
• Cook time: 35 to 40 minutes
• Servings: 4

Why It Supports Overall Wellness

Chicken thighs are a solid source of complete protein, which plays a role in muscle maintenance, tissue repair, and keeping you feeling full and satisfied after a meal. They also provide zinc and B vitamins, including B6 and B12, which research suggests are important for energy metabolism and immune function.

Brussels sprouts are a cruciferous vegetable that may support the body’s natural detoxification processes, according to nutrition research. They are rich in vitamin C, vitamin K, folate, and fiber. The fiber content in particular may help support digestive health and contribute to a feeling of fullness.

Olive oil provides monounsaturated fats, and research suggests that diets higher in these fats — such as the Mediterranean dietary pattern — are associated with positive markers of heart and metabolic health. Garlic contains naturally occurring sulfur compounds that some studies indicate may have beneficial effects on immune and cardiovascular function, though individual results can vary.

Overall, this meal is built from whole, minimally processed foods and delivers a good balance of protein, healthy fats, fiber, and micronutrients — the kind of straightforward, nourishing eating that forms the foundation of a well-rounded diet.

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