Healthy Sheet Pan Maple Mustard Roasted Chicken
There’s something utterly delightful about the aroma of Healthy Sheet Pan Maple Mustard Roasted Chicken wafting through your kitchen. Picture this: tender chicken thighs, glistening with a sticky maple mustard glaze, surrounded by vibrant roasted brussels sprouts and sweet butternut squash. The vibrant colors and enticing scents make this dish not only a feast for the taste buds but also a visual delight. It’s like a warm hug on a crisp autumn evening, perfect for cozy weeknights or even a casual weekend gathering with loved ones. I still remember the first time I tried a sheet pan meal; it felt like magic having one dish serve up all the flavors and textures, and now, I’m excited to share my version of this comforting classic with you.
Table of Contents
With every flavorful bite, this dish radiates warmth and comfort, elevating any meal into something memorable. I love that it comes together in just 40 minutes, making it a no-stress, go-to option for busy weeknights. So, gather your ingredients and let’s create this lovely one-pan wonder that’s as delicious as it is easy to make.
Why You’ll Love This Recipe
- Simple & Quick: Whip this up in a mere 40 minutes, perfect for busy evenings.
- Irresistible Flavor: Enjoy that sticky, sweet, and tangy glaze that caramelizes beautifully.
- Eye-Catching Appeal: The colorful medley of veggies and golden chicken makes for an impressive presentation.
- Flexible Serving: Ideal for family dinners, meal prep, or even a relaxed gathering with friends.
- Diet-Friendly Options: Gluten-free and can easily be adapted for different dietary needs.
Ingredients You’ll Need
- Grainy Dijon mustard: Adds a delightful tang and texture. Look for high-quality options for the best flavor.
- Pure maple syrup: Use real, pure syrup, not imitation, for a rich sweetness that enhances the glaze. Honey could be a substitute, but it will change the flavor profile a bit.
- Dried rosemary: This herb adds an earthy note. Fresh rosemary works if you have it on hand; use about three times the amount.
- Bone-in, skin-on chicken thighs: These remain juicy and tender while providing crispy skin. You can use chicken breasts as a lighter alternative but adjust cooking time.
- Butternut squash: Sweet and creamy, it balances well with the tangy flavors. If you can’t find it, sweet potatoes are a great substitute.
- Shallots: Their mild, subtle sweetness complements the other flavors beautifully. You could use onions in a pinch, but shallots offer a softer taste.
- Brussels sprouts: These add a slight bitterness that’s countered by the sweetness of the glaze. Feel free to swap in green beans or carrots if you prefer.
- Olive oil: A drizzle will help caramelize the veggies nicely. Avocado oil can also work here.
How to Make Healthy Sheet Pan Maple Mustard Roasted Chicken
Preheat and Prepare: Begin by placing a jelly roll pan in the oven and preheating it to 425°F. Leave the pan inside while it heats—this helps to create a lovely sear when you add the chicken. You’ll know it’s hot enough when a bit of water sizzles on the surface.
Whisk Sauce: In a small bowl, combine 1.5 tablespoons of grainy Dijon mustard, 1.5 tablespoons of pure maple syrup, 0.5 teaspoon of dried rosemary, and a sprinkle of salt and pepper. Whisk until fully mixed, and set aside some of this delicious sauce for later use.
Toss Veggies: In a large mixing bowl, toss together 2-3 cups of peeled and cubed butternut squash, 2 cups of halved brussels sprouts, and 2 large quartered shallots. Drizzle with 1 tablespoon of olive oil and season them generously with salt and pepper. This mix will roast to golden perfection around your chicken.
Prepare Chicken: Season the 4 bone-in, skin-on chicken thighs with salt and pepper. Using a brush, apply a thin layer of the maple mustard sauce solely on the skin side, leaving some for later. This creates a beautiful glaze as it bakes.
Arrange and Sizzle: Carefully take the hot pan out of the oven. Place the chicken thighs skin-side down onto the sizzling pan—this is where the magic begins! Arrange the seasoned vegetables in a single layer around the chicken, ensuring not to overcrowd the pan; you want everything to roast nicely.
Roast Then Flip: Roast in the oven for 15 to 18 minutes, until the chicken is sizzling and the vegetables start to soften. Flip the chicken so it’s now skin-side up, and continue roasting for an additional 10 to 15 minutes or until the chicken reaches an internal temperature of 165°F. The skin should be golden and crispy.
Broil for Crispiness: To achieve that extra crispy, caramelized skin, brush the chicken with the reserved maple mustard sauce. Switch your oven to broil on high for 2 to 3 minutes, keeping a close eye on it—you want that bubbly, colorful finish, not a burnt offering!
Storing & Reheating
To ensure your Healthy Sheet Pan Maple Mustard Roasted Chicken stays fresh, allow it to cool completely before storing. You can keep it at room temperature for up to 2 hours. For longer storage, transfer to an airtight container and refrigerate for up to 3 days. If you want to freeze it, wrap the chicken and veggies tightly in foil or a freezer-safe bag for up to 3 months. When you’re ready to enjoy leftovers, reheat in the oven at 350°F for 15-20 minutes, or until warmed through. The texture might soften slightly, but a quick broil can help re-crisp the skin.
Chef’s Helpful Tips
- Avoid crowding the pan; this gives each piece room to roast evenly and develop flavor.
- If your chicken thighs are cold from the fridge, let them sit at room temperature for about 20 minutes before cooking to ensure even cooking.
- Don’t skip the broiling step; it’s essential for that extra layer of flavor and texture!
- Feel free to prep vegetables ahead of time! Just store them in the fridge until you’re ready to cook.
- Use a meat thermometer to check chicken doneness for perfect results every time.
- For an even heartier meal, consider adding chickpeas or other beans to the vegetable mix for added protein.
There’s something truly special about serving a vibrant, flavor-packed dish that brings everyone together. With its tender chicken and beautifully caramelized vegetables, this Healthy Sheet Pan Maple Mustard Roasted Chicken is not just a meal; it’s an experience waiting to delight your senses. I encourage you to gather your family around the table, enjoy the delicious results, and maybe even create some fun memories along the way. So roll up your sleeves, and let’s get cooking!
Recipe FAQs
Can I use boneless chicken thighs instead?
Yes, boneless chicken thighs can be used, but adjust the cooking time to about 25 minutes total as they cook faster than bone-in thighs. Just ensure the internal temperature reaches 165°F for safety.
What can I substitute for butternut squash?
If you don’t have butternut squash on hand, sweet potatoes or even carrots would make great substitutes. They both roast beautifully and offer a similar sweetness.
Can I make this dish ahead of time?
Absolutely! You can prepare it up to the point of roasting, then cover and refrigerate. When you’re ready to enjoy, just pop it in the oven. If it’s coming straight from the fridge, it may require an extra 5-10 minutes in the oven.
How spicy is the Dijon mustard?
Grainy Dijon mustard has a mild to medium heat, balanced by a sweet taste from the maple syrup. If you’re sensitive to spice, you can use a sweet yellow mustard instead for a milder flavor.
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📖 Recipe Card
Healthy Sheet Pan Maple Mustard Roasted Chicken
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
Description
This healthy sheet pan maple mustard roasted chicken features tender chicken thighs enhanced by a sticky maple mustard glaze, surrounded by colorful brussels sprouts and butternut squash. Perfect for a quick dinner, this dish is easy to prepare and irresistibly delicious!
Ingredients
- Grainy Dijon mustard
- Pure maple syrup
- Dried rosemary
- Bone-in, skin-on chicken thighs
- Butternut squash
- Shallots
- Brussels sprouts
- Olive oil
Instructions
- Preheat the oven to 425°F with a jelly roll pan inside.
- In a bowl, mix mustard, maple syrup, rosemary, salt, and pepper. Reserve some sauce.
- Toss butternut squash, brussels sprouts, and shallots with olive oil, salt, and pepper.
- Season chicken thighs with salt and pepper and brush with mustard sauce.
- Carefully place chicken on the hot pan, add veggies around them.
- Roast for 15-18 minutes, flip chicken, and roast for another 10-15 minutes until fully cooked.
- Broil for 2-3 minutes for extra crispiness.
Notes
Ensure the pan is hot before adding chicken for a good sear.
Use a meat thermometer to ensure chicken is cooked through to 165°F.
Feel free to substitute veggies based on your preference.
Nutrition
- Serving Size: 1 serving
- Calories: 410
- Sugar: 8g
- Sodium: 450mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 5g
- Protein: 31g
- Cholesterol: 120mg
