The aroma of roasted chicken wafts through the kitchen, mingling with the sweet scent of maple syrup and the earthy undertones of roasted butternut squash. As the vibrant colors of the Brussels sprouts and the caramelized shallots come together in a stunning presentation, you know you’re in for something special. There’s something undeniably comforting about a healthy dinner made in one pan—it whispers promises of satisfaction without the lengthy cleanup.

Table of Contents

Why You’ll Love This Recipe
Ingredients You’ll Need
How to Make Healthy Sheet Pan Maple Mustard Roasted Chicken
Storing & Reheating
Chef’s Helpful Tips
Recipe FAQs
Healthy Sheet Pan Maple Mustard Roasted Chicken

This Healthy Sheet Pan Maple Mustard Roasted Chicken has become a staple in my home. I remember the first time I made it on a crisp autumn evening, the leaves crunching underfoot as the kids helped toss the veggies. We laughed as they declared the chicken “super sticky and yum.” This dish has since carried with it a little nostalgia; it not only fills bellies but hearts, as everyone gathers around the table. Ready to dish up some warm goodness? Let’s dive into this delicious one-pan meal.

Why You’ll Love This Recipe

Simple & Quick: With just 40 minutes from prep to plate, it’s perfect for busy weeknights.
Irresistible Flavor: The combination of sweet maple syrup and tangy Dijon creates a glaze that’s pure bliss.
Eye-Catching Appeal: A colorful medley of roasted vegetables makes for a beautiful presentation.
Flexible Serving: Great for dinner parties or meal prep, this dish suits any occasion!
Diet-Friendly Options: Easily adapted for gluten-free or dairy-free diets.

Ingredients You’ll Need

1.5 tablespoon grainy Dijon mustard: Adds a delightful tang and texture. If you prefer, smooth Dijon works too.
1.5 tablespoon pure maple syrup: Be sure to use pure maple syrup for the best flavor. It balances the mustard’s tanginess perfectly.
0.5 teaspoon dried rosemary: This herb infuses the chicken with a savory aroma. Fresh rosemary is a great substitute.
Salt and pepper: Essential for seasoning; always adjust to your taste.
4 bone-in, skin-on chicken thighs: This cut remains juicy during roasting and provides beautiful golden skin.
2-3 cups butternut squash (peeled and cubed): Sweet and nutty, it pairs wonderfully with the chicken. Pumpkin or sweet potatoes can work too!
2 large shallots (peeled and quartered): Their sweetness intensifies when roasted, adding depth to the dish.
2 cups Brussels sprouts (trimmed and halved lengthwise): These lovely little cabbages crisp up nicely, bringing texture to the pan.
1 tablespoon olive oil: Extra virgin is best for a fruity, rich flavor.
Salt and pepper for vegetables: Enhancing the taste of all those glorious veggies is a must!

How to Make Healthy Sheet Pan Maple Mustard Roasted Chicken

Preheat and Prepare: Start by placing your jelly roll pan in the oven and preheating it to 425°F. This technique helps the chicken skin get wonderfully crispy as it immediately sizzles against the hot pan. Don’t forget to have all your ingredients ready to go—organization is key!

Whisk Wet Ingredients: In a small bowl, combine the grainy Dijon mustard, pure maple syrup, dried rosemary, salt, and pepper. Blend everything together until smooth and well-combined. The sweetness of the maple syrup perfectly contrasts the spice from the mustard, creating a glaze that will stick to your chicken and vegetables like a warm hug.

Toss the Vegetables: In a large mixing bowl, toss the butternut squash, Brussels sprouts, and quartered shallots with olive oil, salt, and pepper. Make sure every piece is beautifully coated—this ensures every bite is flavorful. You want them to gleam with the olive oil, promising caramelization when roasting.

Season the Chicken: Season the chicken thighs generously with salt and pepper. This helps enhance its natural flavors. Then, using a brush or your fingers, coat the skin side only with a thin layer of the maple mustard glaze, reserving a bit for brushing later.

Arrange Chicken on Pan: Carefully remove the hot jelly roll pan from the oven. Place the seasoned chicken thighs skin-side down, so they sizzle when they hit the pan—this is the sound of success! It’s important to do this carefully to avoid burns, so use oven mitts.

Add Vegetables: Arrange your tossed vegetables around the chicken in a single layer. Place the Brussels sprouts cut-side down and ensure there’s a little breathing room for everything; overcrowding can lead to steaming rather than roasting.

Roast to Perfection: Roast for 15 to 18 minutes, then flip the chicken skin-side up and continue roasting for an additional 10 to 15 minutes. You’ll know it’s ready when the chicken reaches an internal temperature of 165°F and is beautifully browned. The vegetables should be tender and slightly caramelized at the edges—simply irresistible!

Broil for Crispiness: For that extra special touch, brush the chicken with the reserved maple mustard sauce. Switch the oven to broil on high and allow the chicken to cook for 2 to 3 minutes. Keep a close eye on it—you want that skin to be crispy and caramelized without burning. It’s such a lovely boost of flavor!

Storing & Reheating

To store your Healthy Sheet Pan Maple Mustard Roasted Chicken, let the leftovers cool to room temperature, then place them in an airtight container. They’ll last up to 4 days in the fridge. If you want to save this dish for later, it freezes beautifully—just make sure to store it in a freezer-safe container for up to 3 months. To reheat, pop it back in the oven at 350°F for about 15-20 minutes, or until heated through. The texture may slightly change due to freezing, but a crisp reheat can help restore its charm.

Chef’s Helpful Tips

Always preheat your pan—it makes a significant difference in achieving crispy skin on the chicken.
Use room temperature chicken for even cooking; it can help skin crisp up better.
If you want extra caramelization on your veggies, give them a toss halfway through roasting.
Feel free to switch up the vegetables based on what’s in season or what you have on hand.
You can easily double this recipe for larger gatherings; just make sure everything still has space to roast evenly.

The sweet and savory combo of this Healthy Sheet Pan Maple Mustard Roasted Chicken will leave your taste buds dancing with joy. It’s both beautiful and nutritious, making it a fantastic choice for weeknight dinners or weekend gatherings. Feel free to play around with the vegetable choices or tweak the glaze to make it uniquely yours. I encourage you to get creative and enjoy every delightful bite!

Recipe FAQs

Can I use skinless chicken thighs?

Yes, while skin-on chicken thighs yield crisper skin, you can definitely use skinless thighs for a healthier option. Just be mindful that skinless thighs may require a shorter cooking time to avoid drying out.

What vegetables can I substitute?

Absolutely! This dish is versatile. You can substitute the Brussels sprouts with green beans, or replace butternut squash with sweet potatoes or carrots. The key is to choose veggies that will roast well and add vibrant colors.

Can I prepare this meal ahead of time?

Yes! You can prepare the chicken and vegetables, season them, and store them in the fridge for up to 24 hours before roasting. This allows the flavors to meld beautifully. Just make sure to bring them to room temperature for even cooking.

How do I know the chicken is cooked through?

The best way to check is with a meat thermometer—the internal temperature should hit 165°F. If you don’t have one, ensure the juices run clear when you slice into the chicken, with no pink remaining.