Bang Bang Chicken and Brussels Sprouts

Frozen lightly breaded chicken breast bites are baked alongside halved brussels sprouts then tossed in a low calorie bang bang sauce, garnished with toasted sesame seeds, and served over rice.

Why You Will Dig This Recipe

I want to say fans of Asian-American takeout like Panda Express will love this recipe, but let’s be real. When are you ever getting crispy roasted brussels sprouts at a spot like that?

The creamy, tangy, sweet and spicy bang bang sauce that coats the crispy baked chicken complements both the brussels sprouts and chicken perfectly. And did I mention the chicken bites are baked from frozen? It doesn’t get much easier.

How about the nutrition profile? The recipe makes six generous servings with 310 calories, 25g of protein, 26g of carbs, and 14g of fat each. Where are you finding takeout with macros like that? All that’s missing is a bit of rice, cauliflower rice, and/or leafy greens to round out proper protein bowls.

And speaking of leafy greens, who’s to say you don’t use the chicken on its own to make awesome lettuce wraps? Or pair it with an Asian slaw inside protein tortillas like my buffalo chicken wraps.

I’m excited for you to try this one so I’ve kept it short here. You should find everything you need to know about making this chicken and brussels sprouts combo in the recipe card below.

Want more recipes to make with lightly breaded frozen chicken breast? Check out my firecracker chicken and broccoli bowls or crunchy chicken caesar wraps next.

Continue to Content

Bang Bang Chicken and Brussels Sprouts

Yield: 6 Servings

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Crispy baked brussels sprouts and chicken bites with lite bang bang sauce.

Print

Ingredients

• 24 oz Frozen Lightly Breaded Chicken Breast Bites
• 24 oz Brussels Sprouts, halved
• 2 Tablespoons (32g) Olive Oil
• 1 teaspoon Kosher Salt
• 1 teaspoon Black Pepper

For the Bang Bang Sauce

• 1/4 cup (60g) Light Mayo
• 2 Tablespoons (30g) Sriracha
• 2 Tablespoons (30g) Chili Garlic Sauce
• 2 Tablespoons (34g) Reduced Sugar Ketchup
• 1 Tablespoon (21g) Honey

For Serving

• Sliced Green Onion
• Toasted Sesame Seeds
• Rice or Cauliflower Rice

Instructions

1. Preheat your oven to 450ºF and line two half sheet pans with parchment paper.
2. Add the halved brussels sprouts to one sheet pan and toss with the olive oil, salt, and pepper. Place each half cut side down and set aside. Add the frozen chicken bites to the other sheet pan.
3. Place the brussels sprouts on the middle rack, and the chicken on the bottom rack in the oven. Bake for 20 minutes before rotating the chicken to the middle rack and the sprouts to the bottom rack. Bake an additional 10 minutes until the chicken is golden brown and the sprouts are browning on both sides.
4. Once the chicken and brussels sprouts are in the oven, mix the bang bang sauce ingredients together in a large mixing bowl. Cover and set aside at room temperature.
5. Once the chicken is crispy golden brown, toss it with the bang bang sauce. Garnish with sliced green onion and toasted sesame seeds over rice with the roasted brussels sprouts.

Notes

What Brand of Chicken to Use

I used Just Bare lightly breaded chicken breast chunks. Kirkland Signature, Perdue, Tyson, Realgood Foods, and Applegate Farms all make similar products with around 15g of protein and 6g of fat per serving.

Homemade Chicken Option

If you can't find lightly breaded chicken in stores or want to save a few extra calories, you can go the homemade route. Try tossing diced chicken breast with a bit of olive oil, salt, and pepper before baking at 450ºF for 10-12 minutes or until 165ºF internally.

There's also the air fried adult chicken nugget.

Rice Idea

To create high volume meals, I always recommend mixing jasmine or basmati rice with riced cauliflower. A 1:1 ratio mostly masks the cauliflower but adds so much more food to your plate for hardly any extra calories. You can zhush the rice a bit more with ingredients like furikake, sesame garlic crunch, and sliced green onion or fresh herbs.

Leftovers vs Scaling Down the Recipe

Since the chicken loses most of its crunchiness when reheated, I would scale the recipe down if you're feeding a smaller crowd. Stick to two quarter sheet pans and rotate them the same way for even browning on the brussels sprouts.

Nutrition Information:

Yield: 6 Serving Size: 1/6th of the chicken and brussels sprouts (rice not included)
Amount Per Serving: Calories: 310Total Fat: 14gCarbohydrates: 26gFiber: 3gProtein: 25g

Want more kinda healthy recipes?

Follow me on Pinterest to see all of my recipes organized in one place with photos!