Description
This Harvest Sheet Pan Chicken recipe features juicy, seasoned chicken breasts roasted alongside tender carrots, Brussels sprouts, and red onions for a complete, flavorful meal. A sweet and tangy maple-mustard sauce adds the perfect finishing touch, making it an easy one-pan dinner that balances warm spices and fresh vegetables.
Ingredients
Units
Scale
For the Sheet Pan Chicken Breasts:
- 4 boneless, skinless chicken breasts or cutlets (1 to 1 1/2 lbs), patted dry
- 12 oz carrots (3-4 large), cut on the diagonal into 2-inch pieces
- 1/2 lb. Brussels sprouts, cut in half, about 2 – 2 1/2 cups (large ones cut into quarters)
- 1/2 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
- 1/2 teaspoon fine salt
- 1/4 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)
- 1/4 teaspoon dried oregano
- 1/4 teaspoon onion powder
- Pinch of fine salt and black pepper
Instructions
- Preheat the oven and baking sheet: Place a large rimmed baking sheet in the oven and preheat the oven to 450℉ with the pan inside. This ensures the baking sheet is hot, helping ingredients cook evenly.
- Prepare the vegetables: While the oven preheats, combine carrots and Brussels sprouts in a medium bowl. Drizzle with 1 tablespoon of oil, season with salt and pepper, and toss to coat everything evenly. Set aside.
- Start roasting the vegetables: Using an oven mitt, carefully remove the hot baking sheet, spray it with nonstick cooking spray, and spread the carrots and Brussels sprouts evenly on the sheet. Return the pan to the oven and roast for 15 minutes.
- Make the seasoning rub: In a small bowl, combine brown sugar, ground cumin, cinnamon, ground ginger, salt, and black pepper thoroughly to form the spice rub.
- Season the chicken: Rub the chicken breasts with the remaining 1 teaspoon of oil, then sprinkle the seasoning rub evenly over all sides of the chicken breasts.
- Add chicken and onions to the pan: After the vegetables have roasted for 15 minutes, carefully remove the pan again, stir the vegetables gently, and create space on the pan for the chicken breasts and sliced red onion. Nestle the chicken and onions among the vegetables.
- Finish baking: Return the pan to the oven and bake until the chicken reaches an internal temperature of 165℉, approximately 10 to 15 more minutes. Check the chicken at 10 minutes and continue cooking if needed.
- Prepare the Maple-Mustard Sauce: While the chicken cooks, combine mayonnaise, Dijon mustard, maple syrup, coconut aminos, dried oregano, onion powder, salt, and pepper in a small bowl. Mix well and adjust seasoning to taste.
- Serve: Plate the roasted chicken and vegetables, and serve with the Maple-Mustard Sauce on the side. Store any leftover sauce in an airtight container in the refrigerator for up to 4 days.
Notes
- Preheating the baking sheet ensures even cooking and helps create a nice roast on vegetables and chicken.
- Use an instant-read thermometer to check chicken doneness to avoid overcooking.
- Substitute coconut aminos with low-sodium soy sauce for similar flavor.
- This recipe can be doubled and cooked on two baking sheets if serving more people.
- Leftover sauce keeps well refrigerated for up to 4 days.
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 7g
- Sodium: 420mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 85mg
