Description
This Harvest Sheet Pan Chicken recipe features juicy boneless, skinless chicken breasts roasted alongside hearty autumn vegetables like carrots, Brussels sprouts, and red onions. Finished with a delightful Maple-Dijon Dressing, this one-pan meal is perfect for an easy weeknight dinner or meal prep, offering balanced flavors and comforting fall spices.
Ingredients
Scale
Chicken and Vegetables
- 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 – 2½ cups (large ones cut into quarters)
- ½ medium red onion, sliced (1 cup)
- 1 tablespoon + 1 teaspoon avocado oil or olive oil, divided
- Nonstick cooking spray
Seasoning Rub
- 2 teaspoons brown sugar
- 1 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- ½ teaspoon fine salt
- ¼ teaspoon black pepper
Maple-Dijon Dressing
- 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 the oven: Place a large rimmed baking sheet in the oven and preheat to 450℉ with the pan inside to ensure even cooking.
- Prepare vegetables: In a medium bowl, combine the carrots and Brussels sprouts. Drizzle with 1 tablespoon oil, sprinkle with salt and pepper, and toss to coat. Set aside.
- Roast vegetables: Carefully remove the hot sheet pan from the oven using an oven mitt. Spray it with cooking spray, then spread the carrots and Brussels sprouts evenly on the pan. Return to the oven and bake for 15 minutes.
- Make the seasoning rub: Combine brown sugar, cumin, cinnamon, ginger, salt, and pepper in a small bowl.
- Season chicken: Rub chicken breasts with the remaining 1 teaspoon oil. Sprinkle the seasoning rub evenly over the chicken.
- Add chicken and onion: After 15 minutes roasting the vegetables, remove the pan from the oven. Stir the vegetables and create space for the chicken and red onion on the pan. Nestle the chicken breasts and add the sliced red onion. Return the pan to the oven.
- Finish roasting: Bake until the chicken is cooked through and registers 165℉ on an instant-read thermometer, about 10 to 15 minutes more. Check temperature at 10 minutes and continue cooking if necessary.
- Prepare maple-dijon dressing: While the chicken cooks, combine mayonnaise, mustard, maple syrup, coconut aminos, oregano, and onion powder in a small bowl. Taste and adjust salt and pepper as needed.
- Serve: Plate the chicken with roasted vegetables and drizzle or serve with the Maple-Dijon Dressing. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Notes
- This recipe is easy enough for weeknights but elegant enough to serve guests.
- Perfect for meal prep since everything cooks on one pan for convenience and minimal cleanup.
- Preheating the baking sheet ensures even cooking and crisp vegetables.
- Use avocado oil or olive oil as preferred; avocado oil has a higher smoke point for roasting.
- Substitute coconut aminos with low-sodium soy sauce if desired.
- Check internal chicken temperature with a meat thermometer to avoid over or undercooking.
Nutrition
- Serving Size: 1/4 of the recipe with sauce
- Calories: 316 kcal
- Sugar: 12 g
- Sodium: 675 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 74 mg
