People ask how I lost 90 pounds while still cooking for a family. Dinners like this one are a big part of the answer. High protein, high fiber, one pan, and everyone at the table eats the same thing.
The chicken thighs cover the protein, and Brussels sprouts with a scoop of white beans bring the fiber up where it needs to be. The mustard coating is doing the seasoning, so there is no sauce to make at the end and nothing to whisk together while the rest of dinner gets cold.
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Why This Works
Chicken thighs hold up to high heat in a way breasts do not. That matters here, because Brussels sprouts need real heat to brown, and if your protein cannot take the same temperature you end up choosing between dry chicken and pale, soggy sprouts. Thighs let you roast hot and get both.
The mustard is not only flavor. Its acidity helps the coating hold onto the chicken instead of sliding off into the pan, and the garlic and oil in the mix keep it from drying out at 425F.
As for the sprouts, cut side down is the whole instruction. That flat surface against the hot pan is what gives you dark, crackly edges rather than something closer to steamed cabbage.
Sheet Pan Garlic Mustard Chicken and Brussels Sprouts
Serves 4
For the chicken
2 lb boneless skinless chicken thighs
3 tbsp whole grain mustard
1 tbsp Dijon mustard
2 tbsp avocado oil
4 garlic cloves, grated
1 tsp kosher salt
1/2 tsp black pepper
For the sprouts
1.5 lb Brussels sprouts, trimmed and halved
1 tbsp avocado oil
1/2 tsp kosher salt
Optional glaze
1 tsp allulose (or your favorite sweetener)
1 tbsp apple cider vinegar
Optional white beans
1 can (15 oz) cannellini beans, drained and rinsed
1 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
Pinch of kosher salt
Instructions
Heat your oven to 425F and line a large rimmed sheet pan. Use the biggest one you have. Crowded sprouts steam instead of browning.
Whisk the whole grain mustard, Dijon, avocado oil, garlic, salt, and pepper together in a bowl. Add the chicken thighs and turn them until they are coated. Let them sit while the oven comes up to temperature.
Toss the halved sprouts with the avocado oil and salt. Spread them on the pan cut side down, with a little space around each one.
Nestle the thighs among the sprouts, smooth side up. Scrape any mustard left in the bowl over the top of the chicken.
Roast 22 to 28 minutes, until the chicken reads 165F and the sprouts have deep browned edges. Start checking at 22 minutes.
If you want the glaze, whisk the allulose into the apple cider vinegar and brush it over the chicken for the last few minutes of roasting only. Allulose browns much faster than sugar, so putting it on at the start will darken the coating well before the chicken is done.
If you want the beans, warm them in a small pan with the olive oil, lemon juice, and salt while the sheet pan finishes. Heat them through, do not simmer them down.
Let the chicken rest for a few minutes before slicing. Spoon the mustard pan juices over everything.
Thrive Tip
Brussels sprouts get you partway to 8 to 10g of fiber for the meal, but not all the way there on their own. The beans are what close that gap. So if fiber is what you are after at this meal, add them, either warmed on the side or spooned right onto the plate under the chicken. If you already had a high fiber lunch and you want a lighter dinner, the pan stands fine without them.
How to Serve It
Over shredded raw cabbage, which adds crunch and a little more fiber
With the white beans warmed alongside and the pan juices spooned over both
Sliced cold over greens the next day with a squeeze of lemon
With rice or quinoa on the side.
Make It Your Own
Broccoli or cauliflower florets in place of the sprouts. Same oven temperature, roughly the same timing.
Bone-in skin-on thighs if that is what you have, though they need closer to 35 to 40 minutes. Give the chicken a head start and add the sprouts partway through so they do not overcook.
A spoon of prepared horseradish stirred into the mustard mixture if you want heat.
Chickpeas in place of the cannellini beans.
Whole grain mustard tends to sit in the fridge waiting for a sandwich that never gets made. Put it on chicken instead and it turns into dinner.
Lolita
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