Spicy mustard thyme chicken & coconut roasted Brussels sprouts make for an amazing one-pan dinner.
Doesn't this meal prep recipe look fancy? It only looks that way. We love this one-pan dinner of spicy mustard thyme chicken & coconut roasted Brussels sprouts. Marinate the chicken in mustard, thyme, and lemon juice, and then bake it alongside Brussels sprouts that you've tossed in melted coconut oil.
Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts Ingredients
- 1 lb. Brussels sprouts sliced in half
- 2 medium boneless, skinless chicken breasts (about ½ pound)
- ¼ cup ground spicy mustard
- 1 tbsp. lemon juice
- 1 tsp. thyme
- Salt and pepper to taste
- 1 tbsp. melted coconut oil
We are always looking for new chicken dinners, and those that can be made in one pan, but look this impressive, earn a special place in our repertoire. Serve this during the week, for sure, but it's also classy-looking enough to serve for company, too. No one needs to know how easy it is. This low-carb and whole30/Paleo-compliant meal prep shows you just how easy meal prepping can be.
How to Make Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts
In a medium bowl, whisk together the mustard, lemon juice, and thyme. Let the chicken hang out in the marinade for a few minutes while you prep everything else. The chicken cooks, the sprouts toss in melted coconut oil, and it all comes together in the oven in about a half an hour.
How to Serve Spicy Mustard Chicken & Coconut Roasted Brussels Sprouts
For those of us looking for a few more carbs in our diet round out this meal with a sweet potato, whole grain pasta, or any white rice alternative. This meal costs about $4 per serving, but even with the extra side, this meal will still cost you less than any takeout. We also like this with mashed potatoes. It's a bit old-fashioned, sure, but it works. If your diet permits, it's worth it. (If you want cauliflower mashed potatoes, see how we do it in this recipe for the Cauliflower Mash Breakfast Bowl.)
How to Store Chicken and Brussels Sprouts
For this spicy chicken thyme dish, we love to meal prep something so especially flavorful and keep it in the fridge for 4 to 5 days, in sealed prep containers. Transfer each serving to an oven-safe dish and cover with foil. Reheat at 350 F for about 10 to 15 minutes, or microwave if that's easier for you.
You can also freeze this completely cooked healthy meal prep, too. Just pop each serving into a zip-close plastic bag suitable for the freezer. Squeeze as much air out of the bag as possible (this helps prevent freezer burn), and label and date the contents. Defrost in the fridge, and then reheat as directed.
Substitutions and Alterations
If you are following a vegan or vegetarian diet, this spicy mustard thyme marinade is really good on tofu. Let it sit for half an hour or so and then pan-sear it, or cook it with the Brussels sprouts.
Feel free to use fresh thyme if you have it; just be sure to up the amount to about a tablespoon of fresh minced thyme. We also like rosemary and sage with chicken and mustard. Mix up the marinade with any of these herbs.
Double or triple this recipe—we know you're thinking about it. Just make sure your pans are big enough to accommodate the increase without crowding anything. No one likes veggies that get steamed and mushy when they're supposed to be roasted.
Sprinkle the finished Brussels sprouts with some shredded unsweetened coconut for an extra tropical vibe.
Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts
Ingredients
- 1 pound Brussels sprouts sliced in half
- ½ pound boneless skinless chicken breasts about two breasts
- ¼ cup spicy brown mustard
- 1 tbsp. lemon juice
- 1 tsp. thyme
- salt & pepper to taste
- 1 tbsp. coconut oil melted
Instructions
- In a medium bowl, whisk together the spicy mustard with lemon juice, salt, pepper, and thyme. Add the chicken breasts and toss to coat. Cover and transfer to the refrigerator to marinate for 15 to 30 minutes.
- Preheat oven to 350 F. Prepare a baking sheet with parchment paper.Â
- Toss the Brussels sprouts in a medium bowl with melted coconut oil, and a little more salt and pepper. Remove the chicken from the fridge and let it sit for 15 minutes at room temperature.
- Transfer the Brussels sprouts to the prepared baking sheet in an even layer, and transfer the chicken to a glass baking pan.
- Bake the chicken at 375 F for 10 minutes. After 10 minutes, add the Brussels sprouts to the oven and roast for 15 minutes until softened and a bit crispy. (You can always remove the chicken at this point and let the sprouts go a little longer to crisp them up.)
- Remove from the oven and divide the meal into two servings, placing in individual meal prep containers and transfer to the refrigerator.
