You want a dinner that feels gourmet—something with a complex, restaurant-quality sauce and perfectly cooked veggies. But you also want it to be healthy, easy to make, and you absolutely do not want a mountain of dishes to clean afterwards. It feels like you have to choose, right?
Sweet, tangy, and just one pan to wash! This healthy balsamic glazed chicken and Brussels sprouts is weeknight perfection.
What if you didn’t? This One-Pan Balsamic Glazed Chicken and Brussels Sprouts is the ultimate solution. It’s a healthy dinner that doesn’t sacrifice an ounce of flavor. We’re creating a luxurious sweet and tangy balsamic glaze that coats juicy chicken and crispy roasted Brussels sprouts, all on a single sheet pan. It’s the perfect easy weeknight meal that looks and tastes like you spent much longer in the kitchen. Let’s make cooking clean-up a dream!
Why This Recipe is a Total Weeknight Win
This recipe is designed to deliver maximum flavor with minimal effort and mess.
The One-Pan Wonder: By roasting everything on a single sheet pan, the chicken juices mingle with the vegetables and the glaze, creating incredible built-in flavor. Plus, you’ll have only one pan to wash!
The Flavor Balance: The balsamic glaze is the star. It reduces in the oven to become a thick, sweet and tangy sauce that caramelizes on the chicken and sprouts, creating deliciously crispy edges.
Meal Prep Hero: This dish holds up beautifully in the fridge, making it a perfect healthy option for weekly meal prep. The flavors deepen overnight!
Healthy & Satisfying: Packed with protein and fiber, this dish is nourishing and will keep you full and satisfied. It’s gluten-free and can easily be made dairy-free.
The Key to That Perfect Balsamic Glaze
The magic of this dish is in the simple, powerful glaze.
The secret’s in the sauce! This 4-ingredient glaze comes together in minutes and packs a huge flavor punch.
Quality of Balsamic: You don’t need an expensive aged balsamic, but a decent-quality one will taste best. The vinegar reduces with honey (or maple syrup) to create a thick, syrupy, and balanced glaze that’s not too sharp.
The Garlic:Fresh garlic is a must here. It infuses the glaze with a pungent, aromatic depth that powder can’t match.
Coat Everything: Don’t just drizzle the glaze over the top. Tossing the Brussels sprouts and coating the chicken in it ensures every single bite is packed with that sweet and tangy flavor.
This recipe is nearly PCOS-friendly but you can make it even gentler on blood sugar by reducing the honey in the glaze (or replace with a small amount of monk fruit / erythritol), using lean chicken breast instead of thighs, and serving extra non-starchy veggies on the side.
How to Make It: Your 40-Minute Countdown
The process is straightforward and mostly hands-off.
Make the Glaze: In a small bowl, whisk together the balsamic vinegar, honey, minced garlic, and a pinch of salt and pepper.
Prep the Pan: On a large, parchment-lined sheet pan, combine the halved Brussels sprouts and chicken thighs.
Coat and Season: Pour the balsamic glaze over the chicken and sprouts. Toss everything thoroughly with your hands to ensure it’s all evenly coated. Arrange the chicken thighs skin-side up (if using) and spread the sprouts into a single layer.
Roast: Roast in a hot oven (around 400°F / 200°C) for 35-40 minutes. The chicken should be cooked through, and the Brussels sprouts should be tender and caramelized at the edges.
The key to flavor in every bite! Tossing everything on the pan ensures the glaze coats every nook and cranny.
Serve: For an extra touch, drizzle a little more reduced glaze from the pan over the top before serving.
Customize Your Dish
5Different Protein:Chicken breasts can be used (reduce cooking time slightly), or try this with salmon fillets.
Add More Veggies: Add chunks of sweet potato, red onion, or carrots to the pan for more variety and color.
Fresh Finish: A sprinkle of fresh parsley or chopped walnuts right before serving adds a nice pop of color and crunch.
Spice Level: Add a pinch of red pepper flakes to the glaze for a little heat.
FAQs (Your Questions Answered)
My glaze is too thin. How can I thicken it?
If the glaze from the pan is too thin after cooking, simply transfer it to a small saucepan and simmer on the stovetop for a few minutes until it reduces and thickens to your desired consistency.
Can I use chicken breasts instead of thighs?
Yes, but be careful not to overcook them, as they dry out faster. Check for an internal temperature of 165°F (74°C) and reduce the cooking time by 5-10 minutes if necessary.
How do I get my Brussels sprouts crispy?
The key is to not overcrowd the pan. Ensure the sprouts are in a single layer with a little space between them. This allows the oven’s heat to circulate and crisp them up instead of steaming them.
Is this dish good for meal prep?
Absolutely! Let the dish cool completely, then divide it into airtight containers. It will keep in the refrigerator for up to 4 days. Reheat in the microwave or a skillet.
Dinner is served! This dish is a complete, healthy meal that’s as beautiful as it is delicious.
The Final Result
See? Creating a healthy, sweet, and tangy gourmet dinner doesn’t require fancy techniques or a pile of dishes. With one sheet pan and 40 minutes, you can create a meal that is both nourishing and incredibly satisfying.
This One-Pan Balsamic Glazed Chicken and Brussels Sprouts is exactly what Flavor Flux is all about—empowering you to create delicious, uncomplicated food that brings joy to your table.
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This One-Pan Balsamic Glazed Chicken and Brussels Sprouts is sweet, tangy, and healthy! An easy sheet pan dinner with easy cleanup. Ready in 40 minutes!
Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper.
In a small bowl, whisk together the balsamic vinegar, honey, minced garlic, olive oil, thyme, salt, and pepper.
Place the chicken thighs and halved Brussels sprouts on the prepared sheet pan.
Pour the balsamic glaze over the chicken and sprouts. Toss well to coat everything evenly. Arrange the chicken and sprouts in a single layer.
Bake for 35-40 minutes, or until the chicken is cooked through (internal temperature of 165°F / 74°C) and the Brussels sprouts are tender and caramelized around the edges.
Optional: For a thicker glaze, transfer the pan juices to a small saucepan and simmer for 2-3 minutes until slightly reduced.
Garnish with fresh parsley before serving. Serve immediately.
Notes:
Notes
Chicken Thighs vs. Breasts: Chicken thighs are more forgiving and stay juicier. If using breasts, check for doneness 5-10 minutes earlier.
Even Cooking: Make sure the Brussels sprouts are similar in size and cut in half for even roasting.
Single Layer: Avoid overcrowding the pan to ensure the vegetables roast instead of steam.
Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in the oven or microwave.
