Brussels sprouts have one job in this skillet: get deeply, unapologetically charred. Halved and seared cut-side down in a hot pan, they turn caramelized and crisp-tender while juicy chicken pieces cook alongside. Then everything gets tossed in a glossy honey-mustard glaze — sweet, tangy, with a little bite from Dijon and whole-grain mustard — and dinner is done in 30 minutes, in one pan.
Why you’ll love it
- One skillet, fall flavors. Charred Brussels sprouts, golden chicken, and a honey-mustard glaze that tastes like the best part of autumn.
- A complete high-protein meal. ~37g protein per serving (estimated) from lean chicken breast, with the sprouts bringing fiber and color.
- Faster than takeout. 10 minutes of prep, 20 minutes of cooking, and one pan to wash.
- Meal-prep friendly. The glaze keeps everything juicy for days — portion it over rice and lunch is handled.
Ingredients
- 1.25 lb boneless, skinless chicken breasts, cut into 1-inch pieces
- 1.25 lb Brussels sprouts, trimmed and halved
- 2 tbsp olive oil, divided
- 1 tsp kosher salt, divided
- 0.5 tsp black pepper
- 0.5 tsp garlic powder
- 0.5 tsp smoked paprika
- 0.33 cup honey
- 0.25 cup Dijon mustard
- 2 tbsp whole-grain mustard
- 2 tbsp apple cider vinegar
- 2 cloves garlic, minced
- 0.25 cup low-sodium chicken broth
- 1 tbsp butter
- 2 tbsp chopped fresh thyme or parsley, for serving
- 0.25 cup chopped toasted pecans, for serving (optional)
Equipment
A large skillet (12-inch), preferably cast iron or stainless; tongs or a wide spatula; and a small bowl and whisk for the glaze.
Instructions
- Prep everything. Trim the Brussels sprouts and halve them through the stem so the leaves stay attached. Pat the chicken pieces dry and toss with 1/2 teaspoon of the salt, the pepper, garlic powder, and smoked paprika. In a small bowl, whisk together the honey, Dijon, whole-grain mustard, apple cider vinegar, and minced garlic.
- Char the Brussels sprouts. Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat until shimmering. Add the sprouts cut-side down in a single layer — work in two batches if your skillet is crowded. Cook undisturbed 4–5 minutes until deeply browned, then toss and cook 2–3 minutes more until crisp-tender. Transfer to a plate.
- Sear the chicken. Add the remaining tablespoon of oil to the same skillet. Add the chicken in a single layer and cook 5–6 minutes, turning once or twice, until golden on the edges and cooked through to 165°F internally.
- Build the glaze. Reduce the heat to medium. Pour in the chicken broth, scraping up the browned bits. Add the honey-mustard mixture and simmer 1–2 minutes, stirring, until slightly thickened and glossy.
- Combine and finish. Return the Brussels sprouts and any accumulated juices to the skillet. Toss everything in the glaze and simmer 2–3 minutes, until the sprouts are heated through and every piece is coated. Stir in the butter until it melts into a silky shine.
- Serve. Spoon over rice, mashed potatoes, or cauliflower mash — or eat it straight from the skillet. Shower with thyme or parsley and the toasted pecans, if using.
Doneness cues: Chicken must reach 165°F internally at the thickest piece — cut one open if you’re unsure; the juices should run clear. The sprouts are done when the cut sides are deeply caramelized and a knife slides in with slight resistance. The glaze should coat a spoon; if it looks thin, simmer 1 extra minute.
30-Minute Honey Mustard Chicken & Brussels Sprouts Skillet
Ingredients
Equipment
Method
- Trim the Brussels sprouts and halve them through the stem so the leaves stay attached. Pat the chicken pieces dry and toss with 1/2 teaspoon of the salt, the pepper, garlic powder, and smoked paprika. In a small bowl, whisk together the honey, Dijon, whole-grain mustard, apple cider vinegar, and minced garlic.
- Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat until shimmering. Add the sprouts cut-side down in a single layer — work in two batches if your skillet is crowded. Cook undisturbed 4–5 minutes until deeply browned, then toss and cook 2–3 minutes more until crisp-tender. Transfer to a plate.
- Add the remaining tablespoon of oil to the same skillet. Add the chicken in a single layer and cook 5–6 minutes, turning once or twice, until golden on the edges and cooked through to 165°F internally.
- Reduce the heat to medium. Pour in the chicken broth, scraping up the browned bits. Add the honey-mustard mixture and simmer 1–2 minutes, stirring, until slightly thickened and glossy.
- Return the Brussels sprouts and any accumulated juices to the skillet. Toss everything in the glaze and simmer 2–3 minutes, until the sprouts are heated through and every piece is coated. Stir in the butter until it melts into a silky shine.
- Spoon over rice, mashed potatoes, or cauliflower mash — or eat it straight from the skillet. Shower with thyme or parsley and the toasted pecans, if using.
Notes
Nutrition note
Protein is estimated at about 37g per serving, calculated from USDA FoodData Central values for the listed ingredients — this is an estimate, not a lab analysis. Actual values vary by brand and preparation.
Substitutions and tips
- Chicken thighs work beautifully — use 1 1/4 lb boneless, skinless thighs cut into pieces; same 165°F target, and they’re more forgiving if you overshoot by a minute.
- No apple cider vinegar? White wine vinegar or lemon juice gives the same bright tang.
- Make it dairy-free: skip the butter; the glaze is already glossy from the honey.
- Add bacon: crisp 4 chopped slices first, set aside, and sear the sprouts in a spoonful of the rendered fat. Stir the bacon back in at step 5.
- Don’t crowd the sprouts. A single layer, cut-side down, untouched for 4–5 minutes is what creates the char. Crowding steams them instead.
Storage and reheating
Refrigerate leftovers within 2 hours in an airtight container for up to 4 days. Reheat in a skillet over medium heat with a splash of broth or water until steaming (165°F) — the microwave works but softens the sprouts’ edges. Not recommended for freezing; the sprouts turn mushy when thawed. For meal prep, portion over rice in containers; the glaze keeps the chicken juicy.
Frequently asked questions
Can I use frozen Brussels sprouts? Thaw them completely first and pat very dry — excess water is the enemy of char. They won’t caramelize quite as deeply as fresh, but the flavor still works.
My glaze is too thin — how do I fix it? Simmer it 1–2 minutes longer before adding the sprouts back; the honey thickens as it reduces. If it’s too thick, whisk in a tablespoon of broth.
What should I serve with this? It’s great over rice, mashed potatoes, or quinoa to catch the glaze. For low-carb, serve over cauliflower mash or with a simple green salad.
Can I make this on a sheet pan instead? Yes — toss everything with oil and seasonings, roast at 425°F for 18–20 minutes, then toss with the glaze (warmed in a small saucepan) before serving. Same flavors, slightly less char on the sprouts.
How do I keep the Brussels sprouts from getting soggy? Three rules: halve them so the cut side can sear, give them space in a single layer, and don’t touch them for the first 4–5 minutes. That undisturbed contact is where the caramelization happens.
Is this good for meal prep? Very. The honey-mustard glaze keeps the chicken moist for 4 days refrigerated — better than most chicken meal preps. Pack over rice and reheat in a skillet.
More high-protein skillet dinners
For another high-protein skillet dinner, try our 30-Minute Turkey Taco Skillet. More one-pan chicken: 25-Minute Honey Garlic Chicken & Green Beans is a weeknight staple. Chili season? Our 30-Minute White Bean Turkey Chili is all one pot.