Grilled Chicken and Brussels Sprouts with Garlic Parmesan Sauce
Juicy grilled chicken and golden-roasted Brussels sprouts are paired with a velvety garlic parmesan sauce that’s rich yet lightened with Greek yogurt. This dish is protein-packed, full of fiber, and perfect for a balanced, flavorful dinner.
⏱️ Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients
For the Grilled Chicken:
2 medium chicken breasts (or 3 thighs)
1½ tbsp olive oil
1 tbsp lemon juice
2 cloves garlic, minced
½ tsp paprika
½ tsp dried Italian herbs (or oregano + thyme)
¼ tsp black pepper
½ tsp salt
For the Brussels Sprouts:
2 cups Brussels sprouts, trimmed and halved
1 tbsp olive oil
1 tsp honey or maple syrup (optional for caramelization)
Salt and pepper, to taste
For the Garlic Parmesan Sauce:
1 tbsp olive oil
3 cloves garlic, minced
1 tbsp flour (or cornstarch for gluten-free)
¾ cup milk (any kind — dairy or unsweetened almond milk)
¼ cup chicken broth
¼ cup grated Parmesan cheese
2 tbsp Greek yogurt (adds creaminess and tang)
Salt and pepper, to taste
Optional: pinch of chili flakes or nutmeg for depth
Optional Garnish:
Fresh parsley, chopped
Extra shaved Parmesan
Instructions
1. Marinate the Chickens
1. In a bowl, mix olive oil, lemon juice, minced garlic, paprika, herbs, salt, and pepper.
2. Coat chicken thoroughly and let marinate for 20–30 minutes (or up to 8 hours in the fridge).
2. Grill the Chicken
1. Heat a grill pan or skillet over medium-high heat.
2. Add the chicken and cook for 5–6 minutes per side, until golden and cooked through (internal temp 165°F / 75°C).
3. Remove from heat, cover loosely with foil, and rest for 5 minutes before slicing.
3. Roast the Brussels Sprouts
1. Preheat oven to 425°F (220°C).
2. Toss halved Brussels sprouts with olive oil, salt, pepper, and honey (if using).
3. Spread on a baking sheet, cut side down.
4. Roast for 20–25 minutes, flipping halfway through, until golden brown and crisp on the edges.
4. Make the Garlic Parmesan Sauce
1. In a small saucepan, heat olive oil or butter over medium heat.
2. Add garlic and sauté 30 seconds until fragrant.
3. Whisk in flour and cook for 30 seconds.
4. Slowly add milk and broth while whisking continuously.
5. Simmer 2–3 minutes until slightly thickened.
6. Stir in Parmesan cheese, Greek yogurt, salt, and pepper.
7. Whisk until smooth and creamy. (If too thick, add a splash more milk or broth.)
5. Assemble & Serve
1. Arrange sliced grilled chicken and roasted Brussels sprouts on a plate or shallow bowl.
2. Drizzle generously with garlic parmesan sauce.
3. Garnish with fresh parsley and extra Parmesan.
Notes & Tips
For extra richness, mix a spoonful of the sauce into the roasted sprouts before plating.
Make it a full meal by serving with rice, quinoa, or mashed potatoes.
Sauce can be made in advance — store in the fridge for up to 3 days and reheat gently with a splash of milk.
Substitute broccoli or asparagus if you don’t have Brussels sprouts.
❓ frequently asked questions FAQ
Q: Can I make this sauce without dairy?
Yes — replace milk with unsweetened almond milk and Parmesan with nutritional yeast or a vegan cheese alternative.
Q: Can I pan-sear instead of grill the chicken?
Absolutely — just cook in a nonstick skillet over medium-high heat for the same amount of time.
Q: How can I make it spicier?
Add crushed chili flakes or apinch of cayenne to the sauce.
Nutritional Information
Calories: ~480 kcal
Protein: 42 g
Carbohydrates: 16 g
Fiber: 5 g
Fat: 28 g
Sugar: 5 g