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Wednesday High Protein Dinner: One-Pan Chicken Thighs with Brussels Sprouts Recipe

Name: Wednesday High Protein Dinner: One-Pan Chicken Thighs with Brussels Sprouts Recipe
Total time: 37 min
Yield: 290 g
Ingredients: bone-in, skin-on chicken thighs 4 pieces; brussels sprouts 3 cups; red onion 1 medium; olive oil 3 tbsp; kosher salt 1.5 tsp; freshly ground black pepper 0.75 tsp; smoked paprika 1 tsp; garlic powder 0.5 tsp

Wednesday calls for minimal dishes. Chicken thighs and Brussels sprouts on one sheet pan — crispy skin, roasted edges, high protein, done.

Cook 37 min Difficulty EASY 410 kcal

#high protein #mediterranean

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Ingredients

Main ingredients

bone-in, skin-on chicken thighs 4 pieces
brussels sprouts 3 cups
red onion 1 medium
olive oil 3 tbsp

Seasonings/Sauce

kosher salt 1.5 tsp
freshly ground black pepper 0.75 tsp
smoked paprika 1 tsp
garlic powder 0.5 tsp

Nutrition summary

Carbohydrates 14 g 13%

Protein 36 g 35%

Fat 23 g 52%

Serving size 290g

Cooking steps

1

Preheat oven to 425°F and line a sheet pan with foil for easy cleanup.
2

In a large bowl, toss halved brussels sprouts and sliced red onion with 2 tbsp olive oil, 1 tsp salt, 0.5 tsp black pepper, and spread evenly over the sheet pan.
3

Pat chicken thighs dry with paper towels for crispy skin; rub with remaining olive oil, remaining salt and pepper, then sprinkle both sides with smoked paprika and garlic powder.
4

Nestle chicken thighs skin-side up among the vegetables, spacing evenly for circulation. Roast on the center rack for 25 minutes.
5

Increase oven to broil for 2-4 minutes until chicken skin is ultra-crispy and brussels sprouts show deep roasted edges; rest pan 5 minutes before serving.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The bone-in, skin-on chicken thighs are the key ingredient, providing savory flavor and a crisp, satisfying texture when properly roasted. Their higher protein content also anchors this dish as a high protein dinner.

Q. Which seasoning has the biggest impact on flavor?

Smoked paprika gives the chicken a signature warm aroma and subtle smokiness, complementing roasted brussels sprouts and creating an inviting depth without overwhelming the dish.

Q. How do you achieve crispy chicken skin and evenly roasted vegetables?

For crisp skin, pat the chicken thoroughly dry before seasoning, and roast it skin-side up with enough space for heat circulation. Finish with a broil for 2-4 minutes to deeply brown the skin and ensure vegetables gain robust roasted edges without burning.

Q. What is the protein-to-carb ratio and total calories per serving?

Each 290g serving contains approximately 410 kcal, with 36g protein (35% of calories) and 14g carbohydrates (13% of calories). This makes it a high protein, moderate carb meal ideal for dinner.

Wednesday High Protein Dinner: One-Pan Chicken Thighs with Brussels Sprouts Recipe

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