30-Minute Blackened Chicken and Brussels Sprouts

Weeknight dinners can feel like a chore when you’re short on time but still want something that tastes amazing. I’m always looking for recipes that pack big flavor without requiring a mile-long ingredient list or fancy cooking techniques. That’s where this blackened chicken and brussels sprouts comes in.

I love one-pan dinners that don’t skimp on taste. The spice blend in this recipe creates a bold, smoky crust on the chicken that makes it feel like you ordered takeout. And brussels sprouts? They go from boring to crave-worthy when they get all caramelized and tossed with garlic butter and hot sauce.

This recipe comes together in about 30 minutes, which means you can have dinner on the table faster than waiting for delivery. Plus, cleanup is easy since everything cooks in one skillet. It’s become one of those recipes I make when I want to feel like I really cooked, even on my busiest nights.

What Kind of Chicken Should I Use?

For this recipe, boneless, skinless chicken breasts are your best bet since they’re easy to cut into bite-sized pieces and cook evenly with the Brussels sprouts. If you prefer dark meat, chicken thighs work great too and they’ll stay a bit more moist during cooking – just make sure to use boneless, skinless thighs and cut them into similar-sized pieces as you would the breast. You can use fresh or frozen chicken, but if you’re going with frozen, be sure to thaw it completely and pat it dry with paper towels before cutting and seasoning. The drier your chicken is before it hits the pan, the better that blackened crust will form.

Options for Substitutions

This recipe is pretty forgiving when it comes to swaps, so here are some options if you need to make changes:

• Brown sugar monkfruit: If you’re not following keto, regular brown sugar works perfectly. You can also use coconut sugar or even a touch of honey, though you might need to adjust the amount since honey is sweeter.
• Chicken breast: Chicken thighs are a great substitute here and actually stay juicier during cooking. You can also use pork tenderloin cut into pieces – just adjust cooking time as needed.
• Brussels sprouts: Not a fan of Brussels sprouts? Try broccoli florets, green beans, or asparagus cut into similar-sized pieces. They’ll all work well with the blackened seasoning.
• Hot sauce: Any hot sauce you have on hand will work – Frank’s RedHot, Tabasco, or sriracha all bring different flavor profiles. Start with less if you’re sensitive to heat and add more to taste.
• Butter: For a dairy-free version, use ghee or add an extra tablespoon of olive oil instead, though you’ll lose some of that rich, creamy finish.
• Spice blend: Missing one or two spices? Don’t stress it. The paprika and chili powder are the stars here, so as long as you have those, you can skip or substitute the others with what’s in your pantry.

Watch Out for These Mistakes While Cooking

The biggest mistake when making blackened chicken is cranking the heat too high, which burns the spices before the chicken cooks through – medium-high heat is your sweet spot for getting that nice crust without turning everything bitter and black.

Don’t skip cutting your Brussels sprouts in half, as whole ones won’t cook evenly and you’ll end up with some that are charred on the outside but still hard in the center.

When you deglaze the pan with chicken broth, make sure to scrape up all those browned bits from the bottom – that’s where tons of flavor lives, and leaving them stuck to the pan is a waste.

Finally, add the butter at the end when the heat is lower, not earlier in the cooking process, because butter burns easily and can make your sauce taste off if it gets too hot.

What to Serve With Blackened Chicken and Brussels Sprouts?

This dish is already pretty complete with protein and veggies, but I love serving it over cauliflower rice or regular white rice to soak up all that spicy, buttery sauce. If you’re not doing keto, some creamy mashed potatoes or roasted sweet potato wedges make a great side that balances out the heat from the blackened seasoning. For a lighter option, a simple cucumber salad with a tangy vinegar dressing helps cool things down, or you could toss together some mixed greens with a lemon vinaigrette. If you want to make it more filling, warm dinner rolls or cornbread are perfect for mopping up every bit of sauce left on your plate.

Storage Instructions

Store: Keep your leftover blackened chicken and Brussels sprouts in an airtight container in the fridge for up to 4 days. The flavors actually get even better the next day as everything marinates together, so this is a great one to meal prep for the week.

Freeze: This dish freezes really well for up to 3 months. Let it cool completely, then portion it out into freezer-safe containers or bags. I like to freeze individual servings so I can grab just what I need for a quick lunch or dinner.

Reheat: Warm it up in a skillet over medium heat with a splash of chicken broth to keep everything moist, or microwave on medium power for 2-3 minutes. The Brussels sprouts might soften a bit more, but they’ll still taste great with all that blackened seasoning.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 900-1050
• Protein: 85-95 g
• Fat: 46-54 g
• Carbohydrates: 30-36 g

Ingredients

For the spice rub:

• 2 tbsp monk fruit powder
• 1 1/2 tbsp smoked paprika
• 1 tsp chili powder
• 1 tsp italian seasoning
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp garlic salt
• 1/2 tsp black pepper

For the main dish:

• 2 1/2 tbsp olive oil
• 1 lb chicken breast (cut into 1-inch chunks)
• 1 lb brussels sprouts (trimmed and halved vertically)

For the glaze:

• 1/3 cup chicken broth
• 1 tbsp minced garlic
• 4 tsp hot sauce
• 2 tbsp unsalted butter
• 1 tsp fresh lemon juice

Step 1: Create the Blackening Spice Blend

• 1 1/2 tbsp smoked paprika
• 1 tsp chili powder
• 1 tsp Italian seasoning
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp garlic salt
• 1/2 tsp black pepper

Combine the smoked paprika, chili powder, Italian seasoning, onion powder, garlic powder, garlic salt, and black pepper in a small bowl.

Set aside 1 teaspoon of this mixture for the sauce, which will add depth to the final glaze.

This two-part seasoning approach ensures the chicken gets bold blackened flavor while the sauce gets a complementary spice note without overwhelming it.

Step 2: Sear Chicken with Blackening Spices

• 1 lb chicken breast, cut into 1-inch chunks
• spice blend from Step 1
• 1 tbsp olive oil

Toss the chicken breast chunks with the spice blend (minus the reserved teaspoon) until well coated.

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat until shimmering.

Add the seasoned chicken and sear for 3 minutes without stirring—this creates a flavorful crust.

Flip the pieces and cook for another 3-4 minutes until the chicken is cooked through.

Transfer the chicken to a plate.

Step 3: Roast Brussels Sprouts Until Caramelized

• 1 1/2 tbsp olive oil
• 1 lb brussels sprouts, trimmed and halved vertically
• 1 tsp reserved spice blend from Step 1

Add the remaining 1 1/2 tablespoons of olive oil to the same skillet over medium-high heat.

Add the halved brussels sprouts, cut-side down, along with the reserved 1 teaspoon of spice blend.

Let them cook undisturbed for 5-6 minutes, allowing the flat sides to caramelize and brown.

This concentrated cooking builds deep, nutty flavors.

Once they have good color and are tender-crisp, transfer them to the plate with the chicken.

Step 4: Build the Pan Sauce with Aromatics

• 1/3 cup chicken broth
• 1 tbsp minced garlic
• 4 tsp hot sauce
• 2 tbsp monk fruit powder

Lower the heat to medium and pour the chicken broth into the skillet, scraping up any browned bits from the bottom—this builds incredible depth.

Stir in the minced garlic and cook for about 30 seconds until fragrant.

I like to add the hot sauce early so it can meld with the broth rather than just sitting on top.

Add the monk fruit powder and hot sauce, stirring until combined.

Step 5: Reduce Sauce and Mount with Butter

• 2 tbsp unsalted butter
• 1 tsp fresh lemon juice

Let the sauce simmer gently for 3-4 minutes until it reduces by about half—this concentrates the flavors and creates a glossy glaze.

Remove from heat and stir in the unsalted butter and fresh lemon juice.

The lemon juice brightens everything without being obvious, cutting through the richness and balancing the heat.

Step 6: Finish and Combine Everything

• cooked chicken from Step 2
• roasted brussels sprouts from Step 3
• pan sauce from Step 5

Return the seared chicken and roasted brussels sprouts from Step 3 back to the skillet with the sauce.

Toss everything together gently to coat, cooking for 3-4 minutes over medium heat until warmed through and the flavors meld.

The final dish should have a beautiful, glossy coating with tender chicken and caramelized sprouts.

30-Minute Blackened Chicken and Brussels Sprouts

Delicious 30-Minute Blackened Chicken and Brussels Sprouts recipe with step-by-step instructions.

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 37 minutes mins

Servings 4 servings

Calories 975 kcal

Ingredients

  

For the spice rub

• 2 tbsp monk fruit powder
• 1 1/2 tbsp smoked paprika
• 1 tsp chili powder
• 1 tsp italian seasoning
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp garlic salt
• 1/2 tsp black pepper

For the main dish

• 2 1/2 tbsp olive oil
• 1 lb chicken breast (cut into 1-inch chunks)
• 1 lb brussels sprouts (trimmed and halved vertically)

For the glaze

• 1/3 cup chicken broth
• 1 tbsp minced garlic
• 4 tsp hot sauce
• 2 tbsp unsalted butter
• 1 tsp fresh lemon juice

Instructions

 

• Combine the smoked paprika, chili powder, Italian seasoning, onion powder, garlic powder, garlic salt, and black pepper in a small bowl. Set aside 1 teaspoon of this mixture for the sauce, which will add depth to the final glaze. This two-part seasoning approach ensures the chicken gets bold blackened flavor while the sauce gets a complementary spice note without overwhelming it.
• Toss the chicken breast chunks with the spice blend (minus the reserved teaspoon) until well coated. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat until shimmering. Add the seasoned chicken and sear for 3 minutes without stirring—this creates a flavorful crust. Flip the pieces and cook for another 3-4 minutes until the chicken is cooked through. Transfer the chicken to a plate.
• Add the remaining 1 1/2 tablespoons of olive oil to the same skillet over medium-high heat. Add the halved brussels sprouts, cut-side down, along with the reserved 1 teaspoon of spice blend. Let them cook undisturbed for 5-6 minutes, allowing the flat sides to caramelize and brown. This concentrated cooking builds deep, nutty flavors. Once they have good color and are tender-crisp, transfer them to the plate with the chicken.
• Lower the heat to medium and pour the chicken broth into the skillet, scraping up any browned bits from the bottom—this builds incredible depth. Stir in the minced garlic and cook for about 30 seconds until fragrant. I like to add the hot sauce early so it can meld with the broth rather than just sitting on top. Add the monk fruit powder and hot sauce, stirring until combined.
• Let the sauce simmer gently for 3-4 minutes until it reduces by about half—this concentrates the flavors and creates a glossy glaze. Remove from heat and stir in the unsalted butter and fresh lemon juice. The lemon juice brightens everything without being obvious, cutting through the richness and balancing the heat.
• Return the seared chicken and roasted brussels sprouts from Step 3 back to the skillet with the sauce. Toss everything together gently to coat, cooking for 3-4 minutes over medium heat until warmed through and the flavors meld. The final dish should have a beautiful, glossy coating with tender chicken and caramelized sprouts.