Introduction to Blackened Chicken and Brussels Sprouts Skillet
This Blackened Chicken and Brussels Sprouts Skillet is the perfect one pan dinner! This keto recipe is ready in under 30 minutes and is under 7 net carbs! It’s a beautifully simple yet flavorful dish that combines well-seasoned chicken and fresh Brussels sprouts in a spicy, buttery sauce.
About the Recipe
The Blackened Chicken and Brussels Sprouts Skillet is a super simple, yet impressive dinner recipe that serves four people. It’s a protein and vegetable dish all in one, and you only need one pan for this meal. It’s ready in under 30 minutes, making it perfect for a weeknight dinner. This dish is packed with protein and fiber, keeping you and your family feeling full and satisfied.
Ingredients for Blackened Chicken
To make this recipe, you’ll need the following ingredients:
- For the Blackened Chicken Seasoning: Brown sugar monkfruit (or regular brown sugar if not keto), paprika, chili powder, Italian seasoning, onion powder, garlic powder, garlic salt, pepper
- For the Chicken and Brussels Sprouts: Olive oil, chicken breasts, Brussels sprouts, chicken broth, minced garlic, brown sugar monkfruit, hot sauce, butter
How to Cook Brussels Sprouts
Brussels sprouts are at their best when they’re tender on the inside and crispy on the outside. This recipe gives a perfect sear to the Brussels sprouts. If you’re looking for alternative ways to cook Brussels sprouts, consider trying Perfect Roasted Brussels Sprouts or Air Fryer Brussels Sprouts for a delicious appetizer.
Storing and Reheating
To store this keto dinner, place it in a plastic or glass container with an airtight lid and store it in the fridge. It will stay fresh for up to four days. To reheat, you can warm it in the microwave (cook in 30-second increments until hot enough) or on the stovetop. If reheating on the stovetop, add a little chicken broth to prevent the chicken and veggies from getting too dry, and cover the pan. Warm over medium-low heat until heated through.
Serving Suggestions
This recipe is a complete meal on its own, but you can also serve it with other dishes. Consider adding a Keto Salad Bowl, Simple Arugula Salad, Keto Cheddar Garlic Biscuits, or Bacon Cheddar Chive Biscuits to the table. For more vegetable options, try Air Fryer Green Beans or Air Fryer Frozen Broccoli. For a fun treat, serve Keto Mozzarella Sticks or Whipped Feta Dip. Finish off the meal with No Bake Cheesecake, a Cinnamon Roll Chaffle, or Chocolate Peanut Butter Balls for dessert.
Recipe Details
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
Ingredients
- 1 tablespoon brown sugar monkfruit (or brown sugar if not keto)
- 2 teaspoons hot sauce
- 2 tablespoons butter
- Other ingredients as listed above
Instructions
- Combine the blackening spices in a small bowl and set aside. Toss the chicken in the spices, reserving 1 teaspoon of the spice mixture for the Brussels Sprouts.
- Heat a large skillet to medium heat, add 1 tablespoon olive oil and the seasoned chicken. Cook without moving for at least 3 minutes, then flip and cook an additional 3-4 minutes until cooked through and golden brown. Remove the chicken from the skillet and set aside.
- Add the remaining olive oil to the skillet and place the sliced Brussels sprouts cut side down. Sprinkle with the remaining seasoning. Cook 5-6 minutes, stirring occasionally, until crispy on the outside and tender on the inside. Remove the sprouts from the skillet.
- Reduce the heat to low and add the chicken broth, scraping up all the brown bits at the bottom of the skillet. Stir in the garlic, monk fruit, and hot sauce. Allow the sauce to simmer until reduced by half. Add the butter and, when melted, add the cooked chicken and sprouts to the skillet.
- Toss the chicken and sprouts in the sauce and cook an additional 3-4 minutes until heated through.
Notes
- Net carbs are 7.6 g per serving
Nutrition
- Serving: 1/4 of skillet (about 1 1/4 cup)
- Calories: 209 kcal
- Carbohydrates: 12.9 g
- Protein: 30 g
- Fat: 9.5 g
- Cholesterol: 98 mg
- Sodium: 516 mg
- Fiber: 5.3 g
- Sugar: 3.2 g
