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Sheet-Pan Chicken Thighs with Apples, Brussels Sprouts & Red Onion
Everything goes on one pan: mustard-and-thyme chicken thighs, halved Brussels sprouts that char at the edges, wedges of apple that go soft and jammy, and red onion that sweetens as it roasts. The apple isn't a garnish here — it melts into the pan juices and makes a sauce. Forty-five minutes, one pan to wash, 40 grams of protein a plate.
Sheet-Pan Chicken Thighs with Apples, Brussels Sprouts & Red Onion
Recipe Card
Sheet-Pan Chicken Thighs with Apples, Brussels Sprouts & Red Onion
Method: Sheet Pan·Cuisine: American
Ingredients
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1 1/2 lb boneless, skinless chicken thighs (about 6 thighs)
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1 tablespoon Dijon mustard
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1 tablespoon apple cider vinegar, plus a splash for finishing
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2 1/2 tablespoons olive oil, divided
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3 garlic cloves, finely grated
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2 teaspoons fresh thyme leaves (or 3/4 teaspoon dried)
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1 teaspoon smoked paprika
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1/2 teaspoon fine salt, divided
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Freshly ground black pepper
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1 1/2 lb Brussels sprouts, trimmed and halved (quartered if large)
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1 medium red onion, cut into 1/2-inch wedges
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2 medium firm apples (Honeycrisp or Granny Smith), cored and cut into 8 wedges each, skin on
Instructions
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1
Heat the oven to 425°F with a rack in the upper third. In a large bowl, whisk the Dijon, 1 tablespoon vinegar, 1 tablespoon oil, garlic, thyme, smoked paprika, 1/4 teaspoon salt, and plenty of pepper. Add the chicken thighs and turn to coat; let them sit while you prep the vegetables.
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2
On a large rimmed sheet pan, toss the Brussels sprouts and onion with the remaining 1 1/2 tablespoons oil and 1/4 teaspoon salt. Spread them out and push them to the edges, turning as many sprouts cut-side down as you can — that's the side that browns.
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3
Nestle the chicken thighs in the center of the pan, smooth side up, and roast 15 minutes, until the sprouts have begun to color at the edges.
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4
Pull the pan out, scatter the apple wedges around the chicken, and return to the oven for 15 to 17 minutes more, until the chicken registers 175°F at the thickest part, the sprouts are deeply browned and tender, and the apples are soft but still hold their shape.
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5
Let the pan rest 5 minutes. Splash a little more cider vinegar over the vegetables and apples, scrape up the pan juices with a spatula, and taste a sprout — it should be sharp, sweet, and salty at once. Adjust with a pinch more salt only if it reads flat, then serve straight from the pan.
Meal Prep Tip
Keeps 4 days in the fridge. Reheat in a hot skillet or a 400°F oven rather than the microwave, which turns the sprouts soft and sulfurous; the apples will keep breaking down into the sauce, which only improves things.
Make It Yours
Lower-carb
Use one apple instead of two and add 8 oz of halved mushrooms with the sprouts. Drops net carbs to about 17 g per serving, inside the low-carb target, and the mushrooms soak up the pan juices.
Chicken breast instead of thighs
Works, but add the breasts to the pan with the apples at the 15-minute mark and pull them at 160°F so they don't dry out. Saves about 4 g of fat per serving and drops protein slightly.
Heartier
Add 1 1/2 cups cooked farro or wheat berries to the pan for the last 5 minutes to warm through in the juices. Adds about 17 g of net carbs and 3 g of fiber per serving, still under the 30 g Mediterranean limit.
Vegetarian or plant-based
Replace the chicken with two 14-oz blocks of extra-firm tofu, pressed and torn into large chunks, tossed in the same marinade. Roast the full 32 minutes. Protein lands around 22 g per serving, so pair with a lentil side to reach the dinner floor.
Lower-sodium
Halve the salt and double the vinegar. The Dijon and smoked paprika carry most of the seasoning work anyway; sodium drops to about 400 mg per serving.
Nutrition
Per serving — estimate, chicken and vegetables.
Calories
480
Net Carbs
23g
Total Carbs
32g
Fiber
9g
Protein
40g
Fat
23g
Saturated Fat
5g
Total Sugars
15g
Added Sugars
0g
Sodium
550mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice. Total sugars are from fruit and dairy; added sugar is zero.
Keywords
DinnerHigh ProteinSheet PanBrussels SproutsMediterraneanOne Pan
Besides Sugar
Besides Sugar: Vegetable Volume Dilutes the Carb Load
Two apples across four plates sounds like a lot of fruit for dinner, but each serving also carries about a cup and a half of Brussels sprouts and a wedge of onion — roughly 9 grams of fiber plus plenty of water and chewing. That volume slows eating, fills the stomach, and spreads the apple's sugar across a much larger meal, which generally supports a gentler rise, while 40 grams of protein helps it last.
About Prediabetes Mastermind
Prediabetes Mastermind builds practical, science-backed tools for reversing and managing prediabetes — meal frameworks, recipes, and plans verified by a registered dietitian. We treat prediabetes as a condition worth taking seriously, and we focus on what you can do, not what to fear.
These recipes and their nutrition figures are pending review by our registered dietitian. Nutritional information is an estimate and not medical advice; consult your healthcare provider about your individual plan, especially if you take glucose-lowering medication.
