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Stovetop~45 minComplexity

Spatchcocked Roast Chicken with Shredded Brussels Sprouts and Bacon

This Spatchcocked Roast Chicken with Shredded Brussels Sprouts and Bacon delivers 77g protein and 1064 calories per serving—a complete meal format. Quick-preps 6 servings on the stovetop, eliminating the need for side-dish math on training days. Built for lifters bulking or eating at maintenance who need full-meal structure with near-complete macronutrient balance.

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Ingredients

6 servings
  • Bacon, Pork(340g)
  • Brussels Sprouts(680g)
  • Chicken, Whole(2268g)
  • ½ teaspoon paprika
  • Garlic powder(3g)
  • 2 teaspoons kosher salt
  • Brown sugar(5g)
  • ¼ teaspoon freshly cracked black pepper
  • Mustard, Dijon(5g)
  • Bread, Crusty, White

Instructions

  1. 1Pat the chicken dry with paper towels, then spatchcock by cutting along both sides of the backbone and pressing the breastbone down to flatten. Season all over with garlic powder, salt, and pepper.
  2. 2Place the bacon in a large cast-iron skillet over medium heat and cook, stirring occasionally, until crispy and fat is rendered, 5 to 7 minutes. Transfer bacon to a paper towel-lined plate; reserve 2 tablespoons of drippings in the skillet and set aside.
  3. 3Add the brussels sprouts to the skillet with remaining bacon fat, toss to coat, and spread into an even layer over medium heat. Cook 3 to 4 minutes, stirring occasionally, until they begin to soften and brown slightly at the edges.
  4. 4Place the spatchcocked chicken skin side up on top of the brussels sprouts in the skillet. Brush the chicken skin with the reserved bacon drippings.
  5. 5In a small bowl, whisk together the brown sugar, dijon mustard, and garlic powder. Rub the mixture evenly over both sides of the chicken.
  6. 6Cover the skillet with a lid or foil and cook over medium-high heat for 35 to 40 minutes. Remove the lid and continue cooking for 10 to 15 minutes until the chicken skin is golden brown and an instant-read thermometer inserted into the thickest part of the thigh reaches 165°F.
  7. 7Remove from heat and let rest 5 minutes. Crumble the bacon over the chicken and brussels sprouts in the skillet.
  8. 8Divide the chicken, brussels sprouts, and bacon evenly into 6 airtight containers while hot. Serve with crusty bread on the side or store for meal prep.

Nutrition — Per Serving

1064

calories

77g

protein

75g

fat

Carbohydrates
17g
Saturated fat
21.7g
Sodium
1803 mg
Dietary fiber
4.3g

6 servings per batch · ~550g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Spatchcocked Roast Chicken with Shredded Brussels Sprouts and Bacon have per serving?

Each serving provides 77g of protein and 1064 calories with 75g fat and 17g carbs. The combination delivers top-tier protein per serving with a calorie-dense fat profile.

How long does Spatchcocked Roast Chicken with Shredded Brussels Sprouts and Bacon take to prep?

This quick prep recipe produces 6 servings in one stovetop session, making it efficient for batch-preparing multiple dinners. The single-cook approach handles most of your protein needs for several training days.

Is Spatchcocked Roast Chicken with Shredded Brussels Sprouts and Bacon good for muscle gain?

At 77g protein and 1064 calories per serving, this recipe is purpose-built for muscle gain with exceptional protein density and caloric support for training. The vegetable component adds micronutrients alongside the high protein and fat load.

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