Description
This Harvest Sheet Pan Chicken recipe features juicy, spiced chicken breasts roasted alongside perfectly caramelized carrots, Brussels sprouts, and red onions. Finished with a creamy, tangy maple-mustard sauce, this one-pan meal is both hearty and flavorful, making it an easy and wholesome dinner option.
Ingredients
Scale
For the Sheet Pan Chicken Breasts:
- 4 boneless, skinless chicken breasts or cutlets (1 to 1½ lbs), patted dry
- 12 oz carrots (3-4 large), cut on the diagonal into 2-inch pieces
- ½ lb Brussels sprouts, cut in half, about 2 – 2 1/2 cups (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
- Preheat Oven and Prepare Baking Sheet: Place a large rimmed baking sheet in the oven and preheat the oven to 450℉ with the pan inside. Preheating the baking sheet helps ingredients cook evenly and achieve better caramelization.
- Toss Vegetables with Oil and Seasoning: While the oven preheats, place the carrots and Brussels sprouts in a medium bowl. Drizzle with 1 tablespoon of oil and sprinkle with salt and pepper, then toss to coat evenly. Set aside.
- Roast Carrots and Brussels Sprouts: Use oven mitts to carefully remove the hot baking sheet from the oven, then spray it with cooking spray. Spread the carrots and Brussels sprouts in an even layer on the hot baking sheet. Return it to the oven and roast for 15 minutes.
- Make the Spice Rub: While the vegetables roast, combine brown sugar, cumin, cinnamon, ginger, salt, and pepper in a small bowl to create the seasoning rub.
- Season Chicken: Rub the chicken breasts with the remaining 1 teaspoon of oil and evenly sprinkle the seasoning rub over all sides.
- Add Chicken and Onions to Baking Sheet: After 15 minutes, remove the sheet pan from the oven and stir the vegetables. Create spaces on the pan and nestle the seasoned chicken breasts among the vegetables. Scatter the sliced red onion over the pan.
- Roast Again Until Chicken is Cooked: Return the baking sheet to the oven and bake for an additional 10 to 15 minutes, until the chicken reaches an internal temperature of 165℉, checking at 10 minutes and continuing to cook if necessary.
- Prepare Maple-Mustard Sauce: While the chicken cooks, whisk together mayonnaise, Dijon mustard, maple syrup, coconut aminos, oregano, and onion powder in a small bowl. Taste and season with salt and pepper as needed.
- Serve: Plate the roasted chicken and vegetables, and serve with the maple-mustard sauce. Store any leftover sauce in an airtight container in the refrigerator for up to 4 days.
Notes
- Preheating the baking sheet helps the vegetables and chicken develop better caramelization and cook evenly.
- Use an instant read thermometer to ensure chicken is safely cooked to 165℉ for best results.
- Maple syrup can be substituted with honey for a slightly different sweetness.
- Coconut aminos provide a gluten-free alternative to soy sauce; use low-sodium soy sauce if preferred.
- Leftover sauce can be refrigerated for up to 4 days in an airtight container.
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 8g
- Sodium: 350mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 33g
- Cholesterol: 85mg
