Stress-free and nutritious dinner, anyone?
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
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
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.
The Benefits of Brussels Sprouts
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
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!
Chicken and Brussels Sprouts Tray Bake
- 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
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Love this sheet pan recipe? If so, we think you might also like to try:
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- Oven-Baked Sheet Pan French Toast
- One Pan BBQ Meatballs and Roasted Potatoes