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One-Pan Ground Chicken and Brussels Sprouts

One-Pan Ground Chicken and Brussels Sprouts: Dinner Made Easy

One-Pan Ground Chicken and Brussels Sprouts is a quick, low-carb dinner that combines tender ground chicken with crispy Brussels sprouts in a sweet and tangy sauce.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken and Sprouts
  • 1 pound Ground Chicken Use 97% lean for a healthier dish, or swap for ground turkey or beef based on preference.
  • 4 cups Shaved Brussels Sprouts Halved Brussels sprouts can be used for a different bite.
For the Sauce
  • 2 tablespoons Olive Oil Ideal for sautéing.
  • 1/4 cup Balsamic Vinegar Opt for high-quality vinegar for the best taste.
  • 2 tablespoons Honey Can be replaced with agave syrup for a lower-carb option.
  • 1 tablespoon Whole Grain Mustard Brings depth to the sauce; substitute with Dijon mustard if needed.
For Seasoning
  • to taste Black Pepper Enhances flavor; adjust to your taste preference.
  • to taste Kosher Salt Essential for seasoning; modify according to your desired saltiness.

Equipment

  • Skillet
  • small bowl
  • whisk

Method
 

Preparation and Cooking Steps
  1. In a small bowl, combine balsamic vinegar, honey, and whole grain mustard. Whisk the mixture until well combined and set aside.
  2. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once the oil shimmers, add the shaved Brussels sprouts and sauté for 4-5 minutes until they turn vibrant green and start to soften. Remove them from the skillet and set aside.
  3. In the same skillet, add the ground chicken, breaking it up with a spatula. Brown one side thoroughly for about 3-4 minutes without stirring. Once the bottom is nicely browned, continue cooking, stirring occasionally until the chicken is fully cooked through and no longer pink, about 4-5 more minutes.
  4. Pour the prepared sauce into the skillet with the cooked ground chicken, stirring well. Cook for an additional 1-2 minutes, allowing the sauce to thicken slightly and coat the chicken evenly.
  5. Return the sautéed Brussels sprouts to the skillet, mixing them gently with the chicken and sauce. Cook for another minute to heat everything through.
  6. Taste the final mixture and adjust the seasoning with black pepper and kosher salt to your preference. Serve warm over rice or cauliflower rice.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 12gProtein: 30gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 80mgSodium: 600mgPotassium: 740mgFiber: 4gSugar: 6gVitamin A: 450IUVitamin C: 80mgCalcium: 60mgIron: 2mg

Notes

For optimal browning, ensure your pan is hot before adding the ground chicken. If using whole sprouts, slice them thinly to avoid undercooked bits. Store leftovers in an airtight container for up to 3 days in the fridge.

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