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Sheet pan Harvest chicken with roasted veggies, maple dijon dressing drizzled over top.

Harvest Sheet Pan Chicken (with Maple-Dijon Dressing)

Easy enough for weeknights, perfect for meal prep, and delicious to serve to guests, this Sheet Pan Chicken Dinner features harvest season veggies and an amazing Maple-Dijon Dressing. Everything cooks together on one pan for ultimate ease and perfect doneness. 

Prep: 20 minsCook: 35 minsTotal: 55 mins
Servings: 4 servings 1x

Ingredients

For the Sheet Pan Chicken Breasts: 

  • 4 boneless, skinless chicken breasts or cutlets (1 to 1½ lbs), patted dry*
  • 12 oz long carrots (3 large), cut on the diagonal into 2-inch pieces
  • ½ lb. Brussels sprouts, cut in half (large ones cut into quarters)
  • ½ medium red onion, sliced (1 cup)
  • 1 tablespoon + 1 teaspoon avocado oil or olive oil, divided
  • 2 teaspoons brown sugar
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • ½ teaspoon fine salt
  • ¼ teaspoon black pepper
  • Nonstick cooking spray

For the Maple-Mustard Sauce:

  • 3 tablespoons mayonnaise
  • 2 tablespoons Dijon or spicy brown mustard
  • 1 tablespoon pure maple syrup
  • 2 teaspoons coconut aminos (or 1 teaspoon low-sodium soy sauce)
  • ¼ teaspoon dried oregano
  • ¼ teaspoon onion powder
  • Pinch of fine salt and black pepper

Instructions

  1. Place a large rimmed baking sheet in the oven and preheat the oven to 450℉  with the pan in the oven. (Note: Preheating the baking sheet helps the ingredients cook evenly.) 
  2. While the oven preheats, place carrots and Brussels sprouts in a medium bowl. Drizzle with 1 tablespoon of oil. Sprinkle with salt and pepper and toss to coat. Set aside. 
  3. When the oven is preheated, use an oven mitt to carefully remove the hot sheet pan from the oven. Spray the sheet pan with cooking spray. Spread the carrots and Brussels sprouts (not the red onion yet) in an even layer on the baking sheet. Return the baking sheet to the oven and bake for 15 minutes. 
  4. Meanwhile, make the rub: In a small bowl, combine the brown sugar, cumin, cinnamon, ginger, salt, and pepper. 
  5. Rub the chicken breasts with the remaining 1 teaspoon of the oil. Sprinkle all over with the seasoning rub. Overhead view sheet pan filled with seasoned chicken breasts and cut veggies ready for baking.
  6. After the carrots and Brussels sprouts have been roasting for 15 minutes, remove the baking sheet from the oven. Stir the vegetables and make spaces for the chicken and red onion. Nestle the seasoned chicken breasts among the vegetables. Add the sliced red onion to the pan. Return sheet pan to oven and bake until the chicken is cooked through and registers 165℉ on an instant read thermometer, 10 to 15 minutes more (check temp at 10 mins and keep cooking, if needed). Overhead view small glass jar filled with maple dijon dressing.
  7. While the chicken is cooking, prepare the Maple-Mustard Sauce by combining the mayonnaise, mustard, maple syrup, coconut aminos, oregano, and onion powder in a small bowl. Taste and season with salt and pepper as desired. 
  8. Serve Maple-Mustard Sauce with chicken and vegetables. Any leftover sauce may be stored in an airtight container in the refrigerator for up to 4 days.

Notes

*If the chicken breasts are really large, cut them in half so you have 4 portions total. If chicken breasts are really thick, pound them to an even thickness before cooking. May sub chicken thighs, if you’d rather. 

Store leftovers in a covered container in the fridge for up to 3 days. Enjoy them warm or cold. These leftovers are delicious as a main-dish salad when served over spinach or other greens and drizzled with the leftover maple-mustard sauce.

Sheet pan recipes are one of our favorite ways to make healthful dinners that include several food groups (and more nutrients). If you’re in need a new, good sheet pan, this is our favorite sheet pan set. For more healthy sheet pans dinners, we have an entire Sheet Pan Dinners category page for you to find some more delicious recipes that work. 

Nutrition Information

  • Serving Size: 1/4 of the recipe with sauce
  • Calories: 316
  • Fat: 12 g
  • (Sat Fat: 2 g)
  • Sodium: 675 mg
  • Carbohydrate: 22 g
  • (Fiber: 5 g
  • Sugar: 12 g)
  • Protein: 30 g
  • Cholesterol: 74 mg

Dietary

© The Real Food Dietitians
Recipe By: Jessie Shafer
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