This Lemon Garlic Chicken with Roasted Brussels Sprouts is a flavorful and wholesome dinner option that’s easy to prepare and packed with zesty, savory notes. Tender chicken breasts are marinated in a tangy lemon-garlic mixture and paired perfectly with crispy, caramelized Brussels sprouts for a nutritious, satisfying meal.

FULL RECIPE

Ingredients

• 2 boneless, skinless chicken breasts
• 3 tablespoons olive oil, divided
• 2 tablespoons freshly squeezed lemon juice
• 3 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 pound Brussels sprouts, trimmed and halved
• Optional: lemon slices and fresh parsley for garnish

Directions

1. Preheat oven to 400°F (200°C).
2. In a small bowl, combine 2 tablespoons olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
3. Place chicken breasts in a shallow dish or resealable bag and pour the marinade over them. Let marinate for at least 15 minutes.
4. Meanwhile, toss Brussels sprouts with the remaining 1 tablespoon olive oil and a pinch of salt and pepper. Spread them on one side of a baking sheet.
5. Remove chicken from the marinade and place on the other side of the baking sheet.
6. Roast in the oven for 25–30 minutes, flipping Brussels sprouts halfway through, until the chicken reaches an internal temperature of 165°F (74°C) and sprouts are golden and tender.
7. Let the chicken rest for 5 minutes before slicing.
8. Serve warm, garnished with lemon slices and chopped parsley if desired.

Nutritional Information

• Calories: 380 kcal
• Protein: 32g
• Carbohydrates: 12g
• Dietary Fiber: 4g
• Fat: 22g
• Saturated Fat: 3g
• Cholesterol: 85mg
• Sodium: 450mg

Flavor Profile and Aroma

Lemon Garlic Chicken with Roasted Brussels Sprouts offers a balanced combination of tangy citrus notes and savory depth from the garlic and herbs. The chicken takes on a vibrant brightness from the lemon juice, which enhances the natural umami of the meat, while the garlic infuses the dish with a warm, aromatic richness. Roasting the Brussels sprouts brings out their inherent nuttiness and slight sweetness, complementing the zestiness of the chicken.

Cooking Technique and Method

This dish relies on oven-roasting, a dry-heat method that allows both the chicken and Brussels sprouts to develop a caramelized surface while locking in moisture. The use of a marinade not only imparts flavor but also helps to tenderize the chicken. By cooking both the protein and vegetables on the same sheet pan, flavors naturally blend, and the preparation process is simplified.

Health Benefits

This meal is packed with nutrients. Chicken breast is a lean source of protein, making it ideal for muscle maintenance and satiety. Brussels sprouts are high in fiber, vitamin K, and antioxidants, supporting gut health and reducing inflammation. The use of olive oil adds healthy fats, which aid in nutrient absorption and cardiovascular wellness.

Meal Prep and Storage Tips

Lemon Garlic Chicken with Roasted Brussels Sprouts is an excellent option for meal prepping. After cooling, the dish can be stored in airtight containers in the refrigerator for up to four days. To maintain flavor and texture, it is best reheated in the oven or air fryer. This dish also freezes well, although Brussels sprouts may soften slightly when thawed.

Customization Options

The recipe is versatile and can be adjusted to suit different tastes. Add red pepper flakes for heat or swap Brussels sprouts with other seasonal vegetables like broccoli, carrots, or sweet potatoes. For added flavor, sprinkle grated Parmesan over the sprouts before roasting, or use herbs like thyme and rosemary in the marinade.

Perfect for Special Diets

This recipe naturally fits into several dietary lifestyles. It is gluten-free and low in carbohydrates, making it ideal for keto and paleo diets. With a few substitutions—such as using plant-based chicken alternatives—it can also be made vegan or vegetarian-friendly.

Serving Suggestions

This dish is satisfying on its own but can also be served with a light side like quinoa, brown rice, or mashed cauliflower. A fresh green salad with a citrus vinaigrette would enhance the lemon theme, while garlic bread adds a comforting element for those who prefer heartier meals.

Ideal for Weeknight Dinners

Thanks to its simplicity and minimal cleanup, this recipe is perfect for busy weeknights. The entire meal can be prepared and cooked in under 40 minutes. Since it uses only one baking sheet, post-dinner cleanup is quick and easy, making it practical for families and individuals alike.

Suitable for Entertaining

The vibrant color contrast between the golden chicken and green Brussels sprouts makes for an eye-catching presentation. This dish can be dressed up with simple garnishes like lemon wedges or fresh herbs, making it suitable for small gatherings or casual dinner parties.

Kid-Friendly Option

Children may enjoy the mild flavor of the chicken, especially when served with a favorite dipping sauce like honey mustard. Roasting the Brussels sprouts until slightly crispy can help make them more appealing to picky eaters, especially if they are lightly salted or drizzled with balsamic glaze.

Budget-Friendly and Accessible

The ingredients used in this recipe are commonly available and reasonably priced. Chicken breasts, Brussels sprouts, garlic, and lemon are all staples in most grocery stores. The recipe requires no specialty equipment and uses pantry basics, making it accessible for home cooks of all skill levels.

Seasonal and Fresh Appeal

Lemon Garlic Chicken with Roasted Brussels Sprouts is best enjoyed during the cooler months when Brussels sprouts are in peak season. However, it remains refreshing enough to be enjoyed year-round. The citrus component makes it especially suitable for spring and summer menus.

High-Protein and Low-Calorie

This meal offers a high protein content without being heavy on calories, making it ideal for those seeking to build or maintain muscle while managing their weight. The lean chicken and roasted vegetables keep it light yet satisfying, and the use of minimal oil reduces unnecessary fats.

Gourmet Touch with Minimal Effort

Although simple in preparation, the flavor combination of lemon and garlic can make this dish feel gourmet. The caramelized vegetables and well-marinated chicken elevate the dish without requiring advanced culinary techniques or lengthy cook times.

Great for Batch Cooking

This recipe scales up easily, making it great for batch cooking. Whether preparing food for the week or cooking for a crowd, simply increase the quantity of ingredients and divide them across multiple sheet pans to ensure even roasting and cooking.

Balanced Macronutrient Ratio

The recipe provides a well-rounded ratio of protein, healthy fats, and fiber-rich carbohydrates. This balance helps stabilize blood sugar levels, promote fullness, and provide sustained energy throughout the day.

Heart-Healthy Choice

Olive oil, one of the key ingredients, is rich in monounsaturated fats that support cardiovascular health. Combined with lean protein and antioxidant-rich vegetables, this dish contributes to a heart-healthy diet that can help manage cholesterol and blood pressure.

Supportive of Immune Health

Brussels sprouts contain vitamin C and phytonutrients that enhance immune function. Garlic is known for its antimicrobial properties and potential to boost the immune system. Together, these ingredients create a meal that not only tastes good but also supports overall health.

Flavor Enhancements and Add-Ons

For extra flavor, consider adding Dijon mustard to the marinade or including a splash of balsamic vinegar for sweetness and acidity. Freshly cracked black pepper or a hint of smoked paprika can add depth, while herbs like parsley, dill, or basil can offer a fresh finish when sprinkled before serving.

Conclusion

Lemon Garlic Chicken with Roasted Brussels Sprouts is a wholesome, flavorful, and flexible dish that fits a variety of dietary preferences and occasions. It offers a satisfying blend of tangy, savory, and slightly sweet notes, all achieved with minimal ingredients and effort. Whether you’re preparing a quick weeknight dinner, a meal prep staple, or a crowd-pleasing entrée, this recipe delivers both nutrition and flavor in every bite. Its adaptability, health benefits, and ease of preparation make it a must-have addition to any home cook’s repertoire.