Back to 7-Day Low FODMAP Meal Plan
dinneromnivoreWestern

Roasted Chicken Thighs with Cauliflower Mash and Brussels Sprouts

A hearty and nutritious dinner featuring juicy roasted chicken thighs paired with creamy cauliflower mash and caramelized Brussels sprouts.

Roasted Chicken Thighs with Cauliflower Mash and Brussels Sprouts

Instructions

1
Preheat Oven and Prep Chicken
roasting

Preheat oven to 220°C. Season chicken thighs evenly with salt and pepper on both sides. Heat olive oil in an oven-safe skillet over medium-high heat until shimmering.

💡 Pat the chicken skin dry with paper towels before seasoning to ensure a crispier result when searing.
2
Sear Chicken Thighs
searing

Place chicken thighs skin-side down in the hot skillet. Sear for 5 minutes until the skin is golden brown and crispy, then flip to the other side for 1 minute to lightly brown.

💡 Avoid overcrowding the skillet to ensure even searing; cook in batches if necessary.
3
Start Roasting Chicken
roasting

Transfer the skillet with chicken directly to the preheated oven at 220°C. Roast for 25-30 minutes until the internal temperature reaches 75°C and juices run clear.

💡 Use a meat thermometer to check doneness without cutting into the chicken, preserving its juices.
4
Prep and Boil Cauliflower
boiling

While chicken roasts, cut cauliflower into florets. Bring a large pot of salted water to a boil over high heat, add cauliflower, and cook for 10-12 minutes until very tender when pierced with a fork.

💡 Cut florets into uniform sizes to ensure even cooking and avoid overcooking smaller pieces.
5
Prep Brussels Sprouts
roasting

Halve Brussels sprouts and toss them in a bowl with olive oil, garlic-infused oil, salt, and pepper until evenly coated. Spread them cut-side down on a baking sheet.

💡 Place cut-side down for maximum caramelization during roasting.
6
Roast Brussels Sprouts
roasting

Place the baking sheet with Brussels sprouts in the oven at 220°C alongside the chicken. Roast for 20-25 minutes until edges are golden and caramelized, shaking the pan halfway for even cooking.

💡 If the oven is crowded, rotate the trays midway to ensure even heat distribution.
7
Finish Cauliflower Mash
mashing

Drain boiled cauliflower thoroughly to remove excess water. Mash in a bowl with butter and heavy cream using a potato masher or immersion blender until smooth. Season with salt and pepper, then cover to keep warm.

💡 For a smoother texture, blend in a food processor, but avoid over-processing to prevent a gummy consistency.
8
Rest Chicken and Final Check
resting

Remove chicken from the oven when done and let it rest in the skillet for 5 minutes to retain juices. Ensure Brussels sprouts are caramelized; if not, give them an extra 2-3 minutes in the oven.

💡 Resting the chicken ensures juicier meat; tent with foil if you’re worried about it cooling too much.
Prep Time
15 Min
Cook Time
35 Min
Per Serving
712kcal
Protein28%
Carbs6%
Fat66%
Glycemic Load
5.6 (Low)
Nutrition Information
PreparedRaw ingredients
Energy712 kcal· 36%
Protein46.5 g· 93%
Carbohydrates9.5 g· 3%
Carbs (absorbed)8 g· 3%
Dietary Fiber1.5 g· 6%
Fat48 g· 69%
Saturated Fat21.5 g· 108%
Monounsaturated Fat19 g· 76%
Polyunsaturated Fat4.5 g· 41%
Trans Fat0.30 g· 15%
Cholesterol146 mg· 49%
Sodium1130 mg· 56%
Potassium560 mg· 16%
Calcium80 mg· 8%
Magnesium34 mg· 9%
Phosphorus320 mg· 46%
Iron2.2 mg· 16%
Zinc4.6 mg· 46%
Copper0.22 mg· 22%
Selenium46 µg· 84%
Iodine5.5 µg· 4%
Vitamin C13 mg· 16%
Vitamin A80 µg· 10%
Vitamin D0.80 µg· 4%
Vitamin E2.1 mg· 18%
Vitamin K120 µg· 160%
Vitamin B10.17 mg· 15%
Vitamin B20.32 mg· 23%
Vitamin B60.45 mg· 32%
Vitamin B120.60 µg· 24%
Folate72 µg· 36%
Niacin3.6 mg· 23%
Biotin6 µg· 12%
Pantothenic Acid0.90 mg· 15%
Salt Equivalent2.9 g· 48%

Want to add this to your meal plan?

Sign up free to save recipes, build meal plans, and track your nutrition.