Sheet Pan Chicken with Sweet Potatoes Apples and Brussels Sprouts
This Sheet Pan Chicken with Sweet Potatoes Apples and Brussels Sprouts provides 12g protein and 305 calories per serving — primarily a carb and vegetable base. Quick-preps 4 servings on the stovetop as a side dish or lighter meal option. Use alongside higher-protein sources to create balanced plates when you're cycling in carb-heavy training days.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(240g)
- •Rosemary, Fresh(30g)
- •Cinnamon, Ground(5g)
- •1 teaspoon kosher salt (divided)
- •1/2 teaspoon ground black pepper (divided)
- •Brussels Sprouts(960g)
- •Sweet Potato, Baked, Flesh Only
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Yellow Onion
- •Apple, Granny Smith
Instructions
- 1Preheat the oven to 425 degrees F.
- 2Place the chicken breasts in a large ziptop bag. Drizzle with 1 1/2 tablespoons olive oil, then add the garlic, 1 tablespoon rosemary, cinnamon, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Zip the bag tightly, then shake and rub the bag to coat the chicken in the oil and spices. Set aside while you chop the vegetables and apples, or refrigerate for up to 1 day.
- 3Once chopped, place the Brussels sprouts, sweet potato, onion, and apple on a large, rimmed baking sheet. Drizzle with the remaining 1 1/2 tablespoons olive oil, then sprinkle with remaining 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Toss to evenly coat, then spread into an even layer.
- 4Remove the chicken from the marinade and place on top of the apple and vegetables. Place in the oven and roast until the chicken is cooked through and the internal temperature reaches 160 to 165 degrees F, about 18 to 22 minutes, or until done. Once the chicken is cooked through, remove to a plate to rest and cover with foil to keep warm. Toss the apple and vegetables on the pan, then return the pan to the oven and continue baking until caramelized and tender, about 10 to 15 additional minutes. Sprinkle with the remaining 1 tablespoon fresh rosemary. Serve warm with the rested chicken.
Nutrition — Per Serving
305
calories
12g
protein
13g
fat
- Carbohydrates
- 44g
- Saturated fat
- 2.0g
- Sodium
- 73 mg
- Dietary fiber
- 12.1g
4 servings per batch · ~320g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan Chicken with Sweet Potatoes Apples and Brussels Sprouts have per serving?
Each serving contains 12g of protein and 305 calories. The macro breakdown is 13g fat and 44g carbs, making this a lighter option for those prioritizing vegetable and fruit intake alongside protein.
How long does Sheet Pan Chicken with Sweet Potatoes Apples and Brussels Sprouts take to prep?
This recipe qualifies as quick prep and cooks on the stovetop in minimal time. With 4 servings per batch, you're setting up multiple dinners in one cooking session.
Is Sheet Pan Chicken with Sweet Potatoes Apples and Brussels Sprouts good for fat loss?
At 305 calories and 44g carbs per serving, this recipe fits well into fat loss phases where you want volume and nutrients without excess calories. The carbs come primarily from whole vegetables and fruit rather than refined sources.
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