A colorful, high-protein one-pan meal featuring juicy roasted chicken, crispy Brussels sprouts, sweet corn, fresh parsley, and creamy feta cheese. The combination of caramelized vegetables and salty feta makes this especially flavorful. Similar sheet-pan chicken and Brussels sprouts recipes use an internal chicken temperature of 165°F (74°C) for safe cooking.
Ingredients
For the chicken:
- 1 lb (450 g) boneless, skinless chicken breast, cut into bite-size pieces
- 1 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp smoked paprika
- ½ tsp dried oregano
- ½ tsp black pepper
- ¼ tsp salt
- ½ tsp onion powder
For the vegetables:
- 1 lb (450 g) Brussels sprouts, halved
- 1½ cups corn kernels, fresh or frozen
- 1 small onion, diced
- 2 tbsp olive oil
- 2 cloves garlic, minced
- ½ tsp smoked paprika
- Salt and black pepper to taste
For finishing:
- ⅓ cup crumbled feta cheese
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh lemon juice
- Optional: pinch of red pepper flakes
Instructions
- Preheat oven: Heat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Season the chicken: Place chicken pieces in a bowl. Add olive oil, garlic powder, paprika, oregano, onion powder, salt and pepper. Toss until evenly coated.
- Prepare Brussels sprouts: Halve the Brussels sprouts and place them on the baking sheet. Add olive oil, minced garlic, paprika, salt and pepper. Toss well.
- Start roasting: Spread Brussels sprouts cut-side down and roast for 15 minutes.
- Add chicken and corn: Remove the tray. Add the seasoned chicken and corn, spreading everything into an even layer.
- Roast again: Return to the oven for another 15–20 minutes, turning once halfway through.
- Check chicken: The thickest pieces of chicken should reach 165°F (74°C) internally.
- Add feta: Remove from the oven and immediately sprinkle with crumbled feta.
- Finish: Add fresh parsley and a squeeze of lemon juice. Gently toss and serve warm.
Time
- Prep: 15 minutes
- Cook: 30–35 minutes
- Total: About 45–50 minutes
- Servings: 4
Approximate Nutrition Per Serving
Based on the ingredient quantities above; actual values vary with chicken size, oil and feta used.
- Calories: ~420 kcal
- Protein: ~39 g
- Carbohydrates: ~25 g
- Fat: ~19 g
- Fiber: ~6 g
- Sugar: ~6 g
- Sodium: ~500–650 mg
For comparison, published chicken-and-Brussels-sprouts sheet-pan recipes are in a similar high-protein range, while Brussels sprouts with feta provide substantial fiber and vitamin C.
Tips
- For extra-crispy Brussels sprouts, don’t overcrowd the pan.
- Fresh corn gives the best texture, but frozen corn works well too.
- Add feta after roasting for a fresher, creamier texture.
- For more Mediterranean flavor, add lemon zest and a little oregano.
- You can substitute chicken thighs for chicken breast, but cooking time may vary.
Q&A
Q: Can I make this without feta?
A: Yes. You can leave it out or substitute goat cheese or a little Parmesan.
Q: Can I use frozen Brussels sprouts?
A: Yes, but they may not become quite as crispy as fresh sprouts. Roast them from frozen and avoid overcrowding the pan.
Q: Can I use frozen corn?
A: Absolutely. Add it directly to the baking tray; there’s no need to thaw it first.
Q: Can I prepare this ahead of time?
A: Yes. Store cooked leftovers in an airtight container in the refrigerator for up to 4 days and reheat until hot. Sheet-pan chicken meals are commonly used for meal prep.
Q: Is this a high-protein meal?
A: Yes. With chicken as the main ingredient, it provides roughly 39 g protein per serving in this version.
Q: What can I serve with it?
A: Serve with quinoa, brown rice, couscous, roasted potatoes, or a simple cucumber-tomato salad.
Q: Can I make it low-carb?
A: Yes. Reduce or omit the corn and add extra Brussels sprouts, zucchini, or broccoli.
Q: What makes the Brussels sprouts crispy?
A: High oven heat, enough space between the pieces, and placing the cut side down on the hot baking sheet helps create browned edges.