Chicken and Brussels Sprouts Tray Bake

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Stress-free and nutritious dinner, anyone?

You may have an easier time getting the kiddos to eat their veggies with this yummy recipes.

Take all of the stress out of dinner time and try our chicken and brussels sprouts tray bake. It’s a two-step, 30-minute recipe that can save you so much time. Not to mention, it’s an ultra healthy, low-calorie option offering loads of protein and plenty of fiber. If you’ve got health goals, this tray bake can help you reach them. You can make it tonight, or prep it ahead of time for a grab and go meal.

Super Simple Dinner

We love sheet pan meals for busy weeknights and meal-prep Sundays!

I love an easy meat and veggie tray bake because they make busy nights so much simpler. Just toss all of the ingredients together, spread them out on a sheet pan, and bake! This recipe is the perfect choice for preparing ahead of time,  too! All you need to do is throw it in the oven at the beginning of the week and pack it up into individual servings for a simple, low-carb lunch or dinner. For a heartier meal, you can serve it with a delicious and healthy grain such as brown rice or a yummy Quinoa Salad.

The Perfect Low Carb Dish

Slide this simple tray bake into the oven for an easy weeknight dinner.

If you are on a low-carb diet (or even the keto diet) this tasty chicken and brussels sprouts tray bake is a wonderful option. At 11 grams of carbohydrates per serving, it will keep you well within your daily carbohydrate limit. That said, if you need to keep carbs low but still want to add some volume to this recipe, try pairing it with a low carb side like our Creamy Garlic Mashed Cauliflower

Related7 Days of Low-Carb, High-Protein Mix and Match Dinner Recipes

The Benefits of Brussels Sprouts

If weight loss is your goal, this ultra-healthy meal is a great option.

Brussels sprouts are a powerhouse of nutrients including fiber, vitamins, and minerals. Known as tiny cabbages, these round leafy vegetables have a delicious earthy taste and are especially decadent when roasted. They are known to be beneficial for bone health and heart health. Just be aware, these are very fibrous veggies so take caution if you have any digestive issues. If you can’t tolerate brussels sprouts (or they’re just not your thing), we suggest swapping it out with zucchini or broccoli.

Delicious Dinner in Less than 30 Minutes

Lean, protein-rich chicken and healthy veggies make for one nutritious meal.

You’re just two steps away from a delicious dinner! Start by tossing all of the ingredients together. My favorite way to do this is by combining everything in a baggy and literally tossing the bag to make sure all of the ingredients are well covered. This also breaks up the brussels sprouts a little bit so that you get those nice crispy pieces. Of course, you can combine everything in a bowl instead, if you don’t want to use a plastic bag.

From there, you’ll lay pour the ingredients onto the prepared tray and slide it into the oven. Bake the chicken and brussels sprouts for about 25 minutes at 400 degrees F. Once the chicken is fully cooked (you’ll want to use a thermometer to check that it’s reached an internal temperature of 165 degrees Fahrenheit) and the veggies are nice and browned, your tray bake is ready to serve!

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Chicken and Brussels Sprouts Tray Bake

Protein-rich chicken and nutrient-dense veggies make for an easy and nutritious dinner option!
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Yield 4 people
Serving Size 1 chicken breast and 1 cup vegetables
Course Dinner, Lunch, Main Course
Cuisine Universal


  • 1 pound chicken breast boneless, skinless, about 4 fillets
  • 1/2 pound brussels sprouts quartered
  • 2 red onions quartered
  • 1 tablespoon olive oil
  • 2 teaspoons balsamic vinegar
  • 1 teaspoon dried rosemary
  • Dash sea salt and ground black pepper


  • Preheat oven to 400 degrees Farenheit
  • Toss all of the ingredients together, making sure to fully cover
  • Spread evenly on a baking sheet
  • Bake for 25 minutes, turning halfway through

Nutrition Information

Serving: 1chicken breast and 1 cup vegetables | Calories: 209kcal | Carbohydrates: 11g | Protein: 27g | Fat: 7g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 149mg | Potassium: 724mg | Fiber: 3g | Sugar: 4g | Vitamin A: 463IU | Vitamin C: 54mg | Calcium: 43mg | Iron: 1mg |
SmartPoints (Freestyle): 4
Keywords Quick and Easy

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

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