Roasted Chicken with Butternut Squash and Brussels Sprouts

Name: Roasted Chicken with Butternut Squash and Brussels Sprouts
Total time: 45 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Chicken breast fillet — 160 g; Pumpkin — 200 g; Brussels sprouts (frozen) — 120 g; Olive oil — 8 ml; Paprika — 1 g; Garlic — 3 g; Salt — 2 g; Ground black pepper — 0.5 g

Tender chicken breast roasted on a sheet pan with butternut squash and Brussels sprouts, seasoned with smoked paprika and garlic.

Time: 45 min
Serving: 365 kcal
Ingredients: ≈ $2.70
Protein: 44 g

Healthy High protein

Roasted Chicken with Butternut Squash and Brussels Sprouts

Ingredients

1 Chicken breast filletpack 800 g ≈ $7.23 160 g
2 Pumpkinpack 1 kg ≈ $2.80 200 g
3 Brussels sprouts (frozen)pack 400 g ≈ $2.20 120 g
4 Olive oil 8 ml
5 Paprika 1 g
6 Garlic≈ $10.00 per kg 3 g
7 Salt 2 g
8 Ground black pepper to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Cut butternut squash into 2 cm cubes, halve frozen Brussels³ sprouts.
Toss the vegetables with half the oil, half the salt, and smoked paprika. Spread on the baking sheet and roast for 10 minutes.
Rub chicken¹ with minced garlic⁶, the remaining oil, salt, and black pepper. Butterfly the breasts by slicing lengthwise to flatten.
Arrange chicken¹ on the baking sheet among the vegetables. Roast another 20–25 minutes until squash is tender and chicken is golden.
Check doneness: chicken¹ is white inside with clear juices, internal temp at least 165°F (74°C).
Let rest 5 minutes before serving.

Tips

Why it works: The vegetables go into the oven 10 minutes before the chicken. The pumpkin and frozen sprouts take longer, and the fillet, cut in half, doesn't have time to dry out.
Substitutions: Swap the pumpkin for sweet potato (200 g, cooks the same way). Swap the Brussels sprouts for broccoli or cauliflower, but thaw and dry them the same way.
Common mistakes: Wet thawed vegetables on the tray steam instead of browning. Squeeze the sprouts with a paper towel before baking. There should be no puddle on the tray.
Storing and reheating: Keeps 3 days in a container in the fridge. Reheat in the oven at 160 °C for 10 minutes or in the microwave under a lid, and the chicken stays tender.
Serve with: Serve for dinner with a spoon of plain yogurt with garlic or a slice of wholegrain bread.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	365 kcal	18%
Protein	44 g	59%
Fat	12 g	17%
Carbs	26 g	10%
Per 100 g	74 kcal

Cost

≈ $2.70per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is chicken breast fillet.