Look, I love a slow-cooked stew as much as the next person, but sometimes you just want to chuck everything on a tray, whack it in the oven, and call it dinner. Enter: this one-pan wonder. Baked chicken thighs with crispy Brussels sprouts is comfort food with a healthy-ish twist, all wrapped up in rosemary-scented, caramelised deliciousness. No faffing, no fancy techniques—just solid weeknight fuel.
❤️ Why You’ll Love It
- One tray, minimal mess – Bake it all at once and kick back while the oven does the work.
- Crispy skin + golden sprouts – The dream team of textures.
- Perfect for one – No reheating soggy leftovers for days.
- Seasonal, simple, and surprisingly fancy-looking – Perfect for a solo dinner that feels just a little bit luxe.
🛒 What You’ll Need (Serves 1)
- 1 chicken thigh (bone-in, skin-on recommended for max flavour)
- 1 cup Brussels sprouts, halved
- 1 tsp olive oil
- A pinch of rosemary (dried or fresh)
- Salt and pepper
Optional extras:
- A clove of garlic (leave it whole and roast it with everything)
- A splash of balsamic vinegar post-bake
- Chilli flakes if you like a bit of heat
- Lemon wedge for serving
🔥 How to Make It
- Preheat your oven
Set it to 200°C (400°F) and line a small tray with baking paper or foil if you like a quick cleanup. - Prep your sprouts
Toss halved Brussels sprouts with olive oil, salt, pepper, and a pinch of rosemary. Spread them out on one side of the tray. - Add your chicken
Place the chicken thigh on the tray next to the sprouts, skin-side up. Drizzle with a little oil, season well, and give it a sprinkle of rosemary for good measure. - Bake it all
Roast for 25–30 minutes, or until the chicken skin is crispy and the sprouts are browned and tender. If you’re using boneless chicken, check it at 20 minutes. - Serve it hot
Eat it straight off the tray if you must—this is a judgment-free zone.
💡 Healthy Hacks & Handy Tips
- Want extra crunch? Finish under the grill for 2–3 minutes.
- Add a starch – Microwave a small potato or toss in a few baby potatoes to roast alongside.
- Sprout swap? Use broccoli, zucchini, or cauliflower if Brussels aren’t your thing.
- Batch seasoning tip: Mix up a little olive oil + garlic + rosemary blend and keep it in a jar for easy weeknight roasting.
🧠 Nutrition Notes
This little tray of magic gives you:
- Protein + iron from chicken to keep energy levels steady
- Fibre + vitamin C from Brussels sprouts (yes, they’re good for more than just Christmas)
- Healthy fats from olive oil and the skin, in moderation
It’s filling without being heavy and satisfying without needing a post-dinner lie-down.
💬 Final Thoughts
Roast dinners don’t have to be a production. This one is crispy, golden, and totally doable on a Tuesday night—even if the only other thing on your to-do list is binge-watching something trashy with a hot cuppa.
👉 Hungry for more solo-friendly meals that don’t involve juggling 17 ingredients or creating leftovers you’ll resent by Thursday?
Sign up to Plan4One and let’s make healthy solo cooking something you actually look forward to.
