Balsamic Rosemary Chicken with Brussels Sprouts | Kevin Wagonfoot
Listen, I’m not claiming I invented balsamic vinegar or rosemary, but I did figure out that when you roast them together with chicken, something kind of magical happens. My kids went from pushing Brussels sprouts around their plates to actually asking for seconds. I know—I was shocked too.
This is one of those dinners I make when I want to feel like I’ve got my act together, but honestly it’s so straightforward that even my worst kitchen days end in something delicious. It’s the kind of meal that makes you look like you spent all afternoon cooking when really you just threw things on a sheet pan and let the oven do the work.
Why This Works for Low-Carb High-Protein
For anyone trying to keep carbs low and protein high, this dish is your friend. The chicken is pure protein, those Brussels sprouts are packed with nutrients and barely dent your carb count, and the balsamic-rosemary combo means you’re getting real flavor without any sugar crashes. I’ve made it a few times a week and never felt like I was eating “diet food.”
From the cookbook
Low Carb High Protein Meal Prep Cookbook for Beginners
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Balsamic Rosemary Chicken with Brussels Sprouts
Balsamic Rosemary Chicken with Brussels Sprouts is a delicious low-carb dish that blends the savory flavors of chicken with the earthy notes of rosemary and the tanginess of balsamic vinegar. Roasted
Ingredients
- 1 lb chicken breast, boneless and skinless
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon fresh rosemary, chopped
- Salt and pepper to taste
- 1 lb Brussels sprouts, trimmed and halved
Instructions
- Preheat the oven to 400°F (200°C).
- In a large bowl, combine balsamic vinegar, olive oil, minced garlic, chopped rosemary, salt, and pepper.
- Add the chicken breasts to the bowl and marinate for at least 10 minutes.
- Place the Brussels sprouts on a baking sheet, drizzle with olive oil, and sprinkle with salt and pepper.
- Arrange the marinated chicken breasts on the same baking sheet.
- Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and Brussels sprouts are tender and slightly caramelized.
- Remove from the oven and let the chicken rest for 5 minutes before slicing.
Nutrition per serving
All recipes serve 2. All nutritional info is per serving.
Tips & Variations
- Don't skip the step where you pat the chicken dry before it hits the pan—you'll get better browning and crispy skin that's actually worth eating.
- Toss those Brussels sprouts in fat (I use olive oil) before roasting so they caramelize instead of turning into little sad hockey pucks.
- Make extra. I'm serious. Cold chicken and roasted sprouts are my go-to lunch the next day, and future me is always grateful to present me for planning ahead.
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