Description
This easy one-pan Chicken Brussels Sprouts and Butternut Squash recipe features tender chicken thighs, caramelized vegetables, crispy bacon, and a delicious balsamic Dijon sauce. Ready in just 30 minutes, it’s perfect for busy weeknights and healthy meal prep. Naturally gluten-free and Whole30 compliant!
Ingredients
Vegetables:
- 3/4 pound brussels sprouts, trimmed and halved
- 2 cups butternut squash, cubed (about 1-inch cubes)
- 1 large red onion, cut into small wedges
- 4 ounces bacon, chopped into small pieces
Protein:
- 6 boneless skinless chicken thighs
Seasonings:
- 1 tsp dried thyme
Balsamic Dijon Sauce:
- 1.5 tbsp honey (or 2 medjool dates for Whole30)
- 0.5 tbsp Dijon mustard
- 2 tbsp extra virgin olive oil
- 1/4 cup balsamic vinegar
- 1/2 tsp pepper
- 1/2 tsp salt
Substitution Notes:
- Chicken breasts can replace thighs, but watch the cook time as they may dry out faster
- Turkey bacon works as a lighter alternative
- Maple syrup can substitute for honey
- For Whole30, use medjool dates instead of honey
- Broccoli florets can replace brussels sprouts if needed
Instructions
Preheat your oven to 425°F (220°C). Place the brussels sprouts, butternut squash, red onion, and chopped bacon on an 18×13-inch sheet pan.
Quick Tip: Make sure your oven is fully preheated – this high heat is what creates those crispy, caramelized edges!
In a bowl, whisk together all of the sauce ingredients: honey, Dijon mustard, extra virgin olive oil, balsamic vinegar, pepper, and salt until completely combined.
For Whole30: Combine all sauce ingredients (using dates instead of honey) in a high-speed blender or NutriBullet and blend until completely smooth. The dates need that extra blending power!
Spoon approximately half of the sauce over the veggies and toss them with your hands to ensure they are all well coated. This is messy but SO worth it – your hands are the best tools for even coating! Arrange the veggies so they are laid out evenly and not overlapping, creating 6 empty spots for the chicken thighs.
Important: Don’t overcrowd! Overlapping vegetables steam instead of roast, and we want that caramelization.
Arrange the chicken thighs on the tray in those empty spots you created. Spoon some of the sauce over each thigh, making sure each piece gets coated. Sprinkle the veggies and each piece of chicken with dried thyme.
Place the tray in the oven to bake for 18-20 minutes. The chicken should be cooking through and the veggies should be starting to turn golden.
After 20 minutes of cooking, remove the tray from the oven (careful, it’s hot!). Stir or flip the veggies to promote even browning. Drizzle the remaining sauce over the chicken and vegetables.
Turn the oven to broil and return the tray to the oven for 1-2 minutes. Stay close and watch carefully – broilers work fast and you don’t want anything to burn!
Remove from the oven when the top of the chicken is golden in color and the veggies are cooked through. The internal temperature of the chicken should read 165°F. Serve immediately and enjoy!
Notes
- Cut everything the same size – uniform pieces ensure even cooking
- Pat the chicken dry before adding it to the pan for better browning
- Line your pan with parchment for even easier cleanup (though not necessary)
- Use pre-cut butternut squash from the store to save 10 minutes of prep time
- Test the thickest chicken thigh with a meat thermometer – it should read 165°F
- Don’t walk away during broiling – I’ve learned this the hard way! Set a timer for 1 minute and check constantly
Common Mistake to Avoid: Using chicken breasts without adjusting cook time. Breasts cook faster and can dry out, so if you use them, check at 15 minutes instead of 20.
- Prep Time: 10 minutes
- Cook Time: 20 minutes + Broil Time: 1-2 minutes
- Category: Main Dish
- Method: Roasting
- Cuisine: American