Sweet Chili Chicken and Brussels Sprouts | High-Protein Healthy Dinner Recipe

by Sarah Jansen – Traveler & Food Blogger

Hi, I’m Sarah Jansen, a traveler and food blogger who loves exploring cultures through flavors and transforming everyday meals into extraordinary experiences. Today, I’m thrilled to share one of my all-time favorite weeknight dinners: Sweet Chili Chicken and Brussels Sprouts. This recipe is not only packed with bold, sweet, and tangy flavors, but it’s also wholesome, nutrient-rich, and perfect for anyone looking to balance indulgence with nourishment.

Brussels sprouts are often misunderstood, but when roasted until golden and slightly crisp, they become irresistibly delicious. Pair them with juicy, pan-seared chicken tossed in a glossy sweet chili glaze, and you’ll have a meal that feels restaurant-worthy yet simple enough for busy nights.

What I adore about this dish is its versatility—it works equally well as a hearty family dinner, a meal-prep staple, or even as a colorful dinner party centerpiece. So let’s dive in together and create this sweet, savory, and slightly spicy masterpiece.

Overview of Sweet Chili Chicken and Brussels Sprouts

Sweet Chili Chicken and Brussels Sprouts is the kind of recipe that proves healthy eating doesn’t have to be boring. At its core, this dish balances flavors and textures beautifully: tender chicken breast or thighs caramelized to perfection, roasted Brussels sprouts that are nutty and crisp, and a sweet chili sauce that ties it all together with its glossy, tangy-sweet punch.

This recipe is high in protein, rich in fiber, and naturally nutrient-dense. Brussels sprouts are loaded with vitamins C and K, antioxidants, and gut-friendly fiber, while lean chicken provides lasting energy and muscle-building protein. The sweet chili glaze adds just the right amount of indulgence without overpowering the freshness of the vegetables.

What makes this dish truly shine is its adaptability. You can serve it over jasmine rice for a comforting dinner, pair it with cauliflower rice for a low-carb option, or enjoy it as part of a meal prep rotation throughout the week. Elegant enough for guests, practical enough for everyday cooking, this dish is a perfect harmony of health and flavor.

Ingredients for Sweet Chili Chicken and Brussels Sprouts

• 1 lb (450g) boneless, skinless chicken breast or thighs, cut into bite-sized pieces
• 3 cups Brussels sprouts, trimmed and halved
• 3 tbsp olive oil (divided)
• 3 cloves garlic, minced
• 1 small red chili, finely sliced (optional for heat)
• 1/2 cup sweet chili sauce (store-bought or homemade)
• 1 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar or lime juice
• 1 tsp honey (optional for extra sweetness)
• 1 tsp sesame oil
• 1 tbsp sesame seeds, for garnish
• Fresh cilantro or green onions, chopped for garnish
• Salt and black pepper, to taste

How To Make Sweet Chili Chicken and Brussels Sprouts

Start by preheating your oven to 400°F (200°C). Prepare the Brussels sprouts by trimming the ends and halving them. Toss the sprouts with half of the olive oil, salt, and pepper, then spread them on a lined baking sheet. Roast for 20–25 minutes until caramelized and slightly crisp on the edges.

While the Brussels sprouts roast, prepare the chicken. Heat the remaining olive oil in a large skillet over medium-high heat. Add the chicken pieces, season lightly with salt and pepper, and cook for 5–7 minutes until golden brown and fully cooked through. Remove chicken from the pan and set aside.

In the same skillet, add garlic and sliced red chili, cooking briefly until fragrant. Lower the heat and whisk in the sweet chili sauce, soy sauce, rice vinegar, honey, and sesame oil. Allow the sauce to simmer gently until it thickens slightly.

Return the cooked chicken to the skillet, tossing until coated evenly with the glossy sauce. Remove Brussels sprouts from the oven and fold them into the skillet with the chicken. Mix well to ensure every bite is infused with the sweet, spicy glaze.

Serve immediately, garnished with sesame seeds and fresh herbs, or portion into meal-prep containers.

Instructions:

1. Prepare Brussels Sprouts – Preheat the oven to 400°F (200°C). Wash, trim, and halve the Brussels sprouts. Place them in a mixing bowl, drizzle with 1½ tablespoons of olive oil, and season with salt and pepper. Spread evenly on a baking sheet lined with parchment. Roast for 20–25 minutes until golden and crisp-tender, shaking the pan halfway through for even cooking.
2. Cook the Chicken – While the sprouts roast, heat 1½ tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken pieces in a single layer without overcrowding. Season lightly with salt and pepper. Sear for 4–5 minutes on one side until golden, then flip and cook another 3–4 minutes until fully cooked. Remove from the skillet and set aside.
3. Make the Sauce – In the same skillet, reduce the heat to medium. Add minced garlic and sliced red chili, sautéing until fragrant (about 30 seconds). Stir in sweet chili sauce, soy sauce, rice vinegar, honey, and sesame oil. Whisk until smooth and let the sauce simmer gently for 2–3 minutes until it thickens.
4. Combine and Finish – Return the chicken to the skillet, tossing it to coat in the sauce. Remove Brussels sprouts from the oven and fold them gently into the chicken mixture. Mix until every piece is glossy and evenly coated.
5. Serve and Garnish – Transfer the Sweet Chili Chicken and Brussels Sprouts to a serving dish or individual bowls. Sprinkle sesame seeds and garnish with fresh cilantro or green onions. Serve warm as-is or over a bed of rice, noodles, or cauliflower rice for a complete meal.

Cook & Prep Times

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes

Nutrition Information (Per Serving)

• Calories: ~360
• Protein: 32g
• Carbohydrates: 28g
• Fiber: 6g
• Fat: 14g
• Sugars: 12g

Serving of Sweet Chili Chicken and Brussels Sprouts

This dish is best served hot, straight from skillet to table. For a classic approach, pair Sweet Chili Chicken and Brussels Sprouts with jasmine or basmati rice, which soaks up the flavorful sauce beautifully. If you’re following a lighter approach, try serving it over cauliflower rice or quinoa for extra protein and fiber.

Another fantastic serving option is to plate the dish in shallow bowls with a sprinkle of sesame seeds and herbs for an elegant restaurant-style presentation. For meal prep, divide into airtight containers with a carb of choice and refrigerate; it reheats wonderfully and maintains its bold flavors for 3–4 days.

Whether enjoyed as a quick weekday dinner, a post-gym recovery meal, or a healthy alternative for takeout cravings, this dish adapts perfectly to your needs.

Pro Tips & Variations

• Add cashews or peanuts for extra crunch and healthy fats.
• Swap chicken for tofu or shrimp for a different protein option.
• For extra heat, stir in a dash of sriracha or red pepper flakes.
• Make it meal-prep friendly by doubling the recipe and portioning into containers.

Final Thoughts

Sweet Chili Chicken and Brussels Sprouts is a vibrant, flavorful, and nutrient-packed recipe that proves healthy eating can be both exciting and satisfying. With its balance of sweet, savory, and slightly spicy flavors, this dish celebrates simple ingredients transformed into something extraordinary. Whether you’re cooking for your family, planning ahead for the week, or indulging in a quick, wholesome dinner, this recipe will bring joy, health, and flavor to your table every time.