Sheet-Pan Chicken Thighs with Brussels Sprouts

Dinner · Medium · 35 min (10 prep + 25 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-freeDairy-free
Sheet-Pan Chicken Thighs with Brussels Sprouts — high-protein dinner recipe

Sheet-Pan Chicken Thighs with Brussels Sprouts delivers 70 g of protein for just 7 g net carbs — minimal fuss, maximum protein. It keeps net carbs low and added sugar near zero, so your energy stays steady.

70 gProtein
7 gNet carbs
30 gFat
5 gFiber
560Calories

Ingredients

  • 270 g Boneless skinless chicken thighs
  • 150 g Brussels sprouts, halved
  • 1 tbsp Olive oil
  • Smoked paprika, garlic powder, salt, to taste
  • 1 tsp Dijon mustard

Equipment

  • non-stick skillet
  • oven + sheet pan

Method

  1. Heat oven to 220C/425F. Toss thighs and sprouts with oil and seasonings on a sheet pan.
  2. Roast 22-25 min, turning the sprouts once, until chicken reaches 74C/165F and sprouts are crisp-edged.
  3. Brush the chicken with a little Dijon before serving.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

Thighs are juicier than breast and still hit the protein target at this portion. One pan, easy clean-up.

Full nutrition (estimated, per serving): 560 kcal · 70 g protein · 7 g net carbs · 30 g fat (6 g sat) · 5 g fiber · 3 g sugar · 760 mg sodium. Allergens: none of the major allergens flagged. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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