One-Pan Mustard Chicken and Cabbage (High-Protein)

This one-pan mustard chicken and cabbage is simple, cozy, and filling. Chicken thighs are seared until golden, then cooked with onion and cabbage in a tangy Dijon mustard sauce until the chicken is juicy and the cabbage is soft and lightly sweet. Everything cooks in one skillet in about 40 minutes, and each serving has about 45 grams of protein. It is low in carbs, uses cheap ingredients, and the leftovers taste even better the next day.

What Is Mustard Chicken and Cabbage?

It is a skillet dinner where chicken and cabbage are cooked together in a mustard-based sauce. The chicken is seared first, which leaves browned bits in the pan. The onion and cabbage soak up those bits and the mustard sauce as they cook down. Cabbage turns mild and a little sweet, which balances the sharp mustard.

Ingredients

Chicken

• 2 lb (900 g) boneless, skinless chicken thighs
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 tablespoon avocado oil or olive oil

Cabbage

• 1 tablespoon avocado oil or olive oil
• 1 medium onion, thinly sliced
• 3 garlic cloves, minced
• 1 small green cabbage (about 1 1/2 lb / 680 g), cored and cut into 1-inch (2.5 cm) pieces, about 8 cups

Mustard sauce

• 3 tablespoons Dijon mustard, plus 1 extra tablespoon to finish
• 1 cup (240 ml) low-sodium chicken broth
• 1 tablespoon apple cider vinegar (or lemon juice)
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 tablespoon butter

To serve

• Chopped fresh parsley
• Plain Greek yogurt (optional)
• Cooked rice, quinoa, or mashed potatoes (optional)

Instructions

1. Season the chicken. Pat the thighs dry. Mix the salt, pepper, and garlic powder, and rub it on both sides.
2. Make the sauce. In a bowl, whisk 3 tablespoons Dijon, the broth, vinegar, paprika, and thyme.
3. Sear the chicken. Heat 1 tablespoon oil in a large, deep skillet (12 inches) or Dutch oven over medium-high heat. Cook the chicken for 4 minutes per side, until golden brown. It won’t be cooked through yet. Move it to a plate.
4. Cook the onion and garlic. Add the remaining 1 tablespoon oil. Cook the onion for 3 minutes, until soft. Add the garlic and cook for 30 seconds.
5. Add the cabbage. Add the cabbage in handfuls, stirring as it wilts. Cook for 5 to 6 minutes, until it softens and starts to brown at the edges.
6. Simmer. Pour in the sauce and scrape up the browned bits from the bottom. Nestle the chicken on top, with any juices from the plate. Cover and cook over medium-low heat for 10 to 12 minutes, until the chicken is cooked through (165°F / 74°C inside) and the cabbage is tender.
7. Finish the sauce. Uncover and simmer for 2 to 3 minutes to thicken the sauce a bit. Turn off the heat and stir in the butter and the extra tablespoon of Dijon. Taste, and add salt or pepper if needed.
8. Serve. Spoon the chicken, cabbage, and sauce into bowls. Top with parsley and a spoonful of Greek yogurt if you like.

Tips for Success

• Use a big pan. Raw cabbage is bulky. A 12-inch deep skillet or a Dutch oven gives it room to cook down.
• Don’t skip the sear. The golden crust and browned bits in the pan are where most of the flavor comes from.
• Add the cabbage in handfuls. It wilts as you stir, which makes room for the rest.
• Don’t overcook the cabbage. You want it tender, not mushy. Check it at 10 minutes.
• Add the extra mustard at the end. Cooking dulls the sharpness, so stirring in a spoonful at the end brightens the sauce.
• Use a thermometer. Check the thickest piece of chicken for 165°F (74°C). Thighs are most tender at about 175°F (80°C).
• Sauce too thin? Simmer it uncovered for a few more minutes. Cabbage releases water as it cooks.

Variations

• Chicken breast: About 7g more protein per serving. Cut into thick cutlets and cook only until 165°F (74°C), about 8 minutes in the sauce, so it stays moist.
• Bone-in, skin-on thighs: Sear skin side down for 8 to 10 minutes, then cover and simmer for 20 to 25 minutes, until 175°F (80°C) inside.
• Creamy: Turn off the heat and stir in 1/4 cup plain Greek yogurt at the end, which adds protein. Don’t boil it after, or it can curdle.
• Sweet and tangy: Add 1 teaspoon of honey or maple syrup to the sauce.
• Add potatoes: Add 1 lb of small potatoes, halved, with the cabbage, and cook 10 to 15 minutes longer.
• Red cabbage: Use it in place of green for a more colorful dish.

Storage and Make-Ahead

• Refrigerator: Store in an airtight container for up to 4 days.
• Reheat: Warm gently in a skillet over medium-low heat or in the microwave until steaming hot (165°F / 74°C). Add a splash of broth or water if the sauce is thick.
• Freezer: Freeze for up to 2 months. The cabbage will be softer after thawing. Thaw in the fridge overnight.
• Meal prep: Divide into containers with rice, quinoa, or potatoes, or eat it on its own.
• Make ahead: Season the chicken and slice the cabbage and onion a day in advance.

One-Pan Mustard Chicken and Cabbage

Juicy chicken thighs and tender cabbage in a tangy Dijon mustard sauce, all in one skillet. About 45g protein per serving, ready in 40 minutes.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Calories: 420

Ingredients Method Notes

Ingredients

  

• Chicken
• 2 lb 900 g boneless, skinless chicken thighs
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 tablespoon avocado oil or olive oil
• Cabbage
• 1 tablespoon avocado oil or olive oil
• 1 medium onion thinly sliced
• 3 garlic cloves minced
• 1 small green cabbage about 1 1/2 lb / 680 g, cored and cut into 1-inch (2.5 cm) pieces, about 8 cups
• Mustard sauce
• 3 tablespoons Dijon mustard plus 1 extra tablespoon to finish
• 1 cup 240 ml low-sodium chicken broth
• 1 tablespoon apple cider vinegar or lemon juice
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 tablespoon butter
• To serve
• Chopped fresh parsley
• Plain Greek yogurt optional
• Cooked rice quinoa, or mashed potatoes (optional)

Method

 

1. Season the chicken. Pat the thighs dry. Mix the salt, pepper, and garlic powder, and rub it on both sides.
2. Make the sauce. In a bowl, whisk 3 tablespoons Dijon, the broth, vinegar, paprika, and thyme.
3. Sear the chicken. Heat 1 tablespoon oil in a large, deep skillet (12 inches) or Dutch oven over medium-high heat. Cook the chicken for 4 minutes per side, until golden brown. It won’t be cooked through yet. Move it to a plate.
4. Cook the onion and garlic. Add the remaining 1 tablespoon oil. Cook the onion for 3 minutes, until soft. Add the garlic and cook for 30 seconds.
5. Add the cabbage. Add the cabbage in handfuls, stirring as it wilts. Cook for 5 to 6 minutes, until it softens and starts to brown at the edges.
6. Simmer. Pour in the sauce and scrape up the browned bits from the bottom. Nestle the chicken on top, with any juices from the plate. Cover and cook over medium-low heat for 10 to 12 minutes, until the chicken is cooked through (165°F / 74°C inside) and the cabbage is tender.
7. Finish the sauce. Uncover and simmer for 2 to 3 minutes to thicken the sauce a bit. Turn off the heat and stir in the butter and the extra tablespoon of Dijon. Taste, and add salt or pepper if needed.
8. Serve. Spoon the chicken, cabbage, and sauce into bowls. Top with parsley and a spoonful of Greek yogurt if you like.

Notes

• Chicken thighs: They stay juicy while simmering and are hard to overcook. Trim off any large pieces of fat.

• Dijon mustard: It gives the sauce a tangy kick. Whole-grain mustard also works, and a mix of both is nice.

• Cabbage: Green cabbage holds its shape best. Savoy and red cabbage also work, and red cabbage will turn the sauce a deeper color.

• Broth: Low-sodium lets you control the salt, since mustard is already salty.

• Butter: A spoonful at the end makes the sauce smooth and glossy.