Healthy Sheet Pan Maple Mustard Roasted Chicken
Paraquat “Healthy Sheet Pan Maple Mustard Roasted Chicken” recipe is more than just a meal; it’s a delightful symphony of flavors that fill your kitchen with warmth and nostalgia. Imagine the sweet fragrance of maple mingling with the tangy notes of Dijon mustard, as crispy chicken thighs roast alongside vibrant, caramelized vegetables. The golden roasted butternut squash and brussels sprouts not only brighten your plate but also entice your taste buds with their rich, savory profiles. This colorful spread is not just visually appealing; it brings back fond memories of family dinners and laughter around the table.
Table of Contents
Now, I can almost hear those memories echoing through the soft sizzling sounds of chicken sizzling against the hot pan. This Healthy Sheet Pan Maple Mustard Roasted Chicken is perfect for cozy weeknight dinners or gatherings, where the warmth of good company and good food collide. You’ll not only enjoy the rich flavors but also the simple pleasure of knowing it came together effortlessly in about 40 minutes. Now that sounds exciting, doesn’t it? Let’s dive into making this delicious recipe!
Why You’ll Love This Recipe
- Simple & Quick: This recipe comes together in about 40 minutes, making it perfect for busy weeknights!
- Irresistible Flavor: The tangy glaze gives the chicken a sticky, sweet crust that pairs perfectly with the tender veggies.
- Eye-Catching Appeal: A vibrant presentation of colors on the plate makes it an impressive dish to share.
- Flexible Serving: Perfect for dinner, meal prep, or even special occasions like family gatherings.
- Diet-Friendly Options: Naturally gluten-free and can be adapted to suit low-carb or dairy-free diets.
Ingredients You’ll Need
- Grainy Dijon Mustard: This adds a pleasant tang and texture. If unavailable, you can substitute with regular Dijon mustard for a smoother flavor.
- Pure Maple Syrup: Be sure to use pure maple syrup, as it enhances sweetness and depth. Avoid imitation syrup for a more authentic taste.
- Dried Rosemary: This herb brings aromatic notes to the dish. Fresh rosemary can be used if you have it on hand—just double the amount.
- Bone-in, Skin-on Chicken Thighs: These provide moisture and flavor during roasting. You can substitute with boneless thighs, but adjust the cooking time.
- Butternut Squash: Offers a natural sweetness and a creamy texture once cooked. If you prefer, pumpkin or sweet potatoes can make a great alternative.
- Shallots: Their mild onion flavor highlights the dish. You can easily swap shallots with red or yellow onions if needed.
- Brussels Sprouts: These tiny cabbages add a lovely bite. If you aren’t a fan, consider using green beans or broccoli.
- Olive Oil: Great for roasting vegetables without burning them. Avocado oil is also an excellent substitute.
How to Make Healthy Sheet Pan Maple Mustard Roasted Chicken
Preheat and Prepare: Start by placing a jelly roll pan in your oven, then preheat it to 425°F. By heating the pan, you create a sear for the chicken, which adds flavor. This is a clever trick to ensure the skin crisps up beautifully during roasting. It also allows the vegetables to sizzle nicely alongside the chicken, contributing to those delightful caramelization effects.
Combine Sauce Ingredients: In a small bowl, whisk together 1.5 tablespoons of grainy Dijon mustard, 1.5 tablespoons of pure maple syrup, and 0.5 teaspoon of dried rosemary, seasoning with salt and pepper to taste. This flavorful glaze will be layered onto the chicken for a sweet and tangy finish. The blend of mustard and syrup packs a punch, creating a harmonious balance that really elevates this dish.
Toss Vegetables: Grab a large mixing bowl and toss 2-3 cups of peeled and cubed butternut squash, 2 cups of halved brussels sprouts, and 2 large quartered shallots with 1 tablespoon of olive oil, salt, and pepper. Ensure they’re evenly coated. This simple mix turns vibrant when roasted and adds a variety of textures to your meal—soft and tender from the squash, crunchy from the sprouts.
Season Chicken Thighs: Pat 4 bone-in, skin-on chicken thighs dry with paper towels and season with salt and pepper. Brush a thin layer of the maple mustard sauce over the skin side only; save the remaining sauce for later. This helps to lock in moisture and flavor on the skin, which creates that irresistibly crispy texture after roasting.
Sear Chicken: Carefully remove the hot pan from the oven and lay the chicken thighs skin-side down in the sizzling pan. You should hear a satisfying sizzle—this is key! Arrange the vegetables around the chicken in a single layer, making sure the brussels sprouts cut-side is down for optimal browning. Try to space everything out so they roast evenly and do not steam.
Roast to Perfection: Roast for 15 to 18 minutes before flipping the chicken skin-side up, ensuring you maintain that delicious crisp. Continue roasting for an additional 10 to 15 minutes or until the internal temperature reaches 165°F. When done, the chicken will look golden brown and have juices running clear, letting you know it’s perfectly cooked.
Finish with Glaze: Brush the roasted chicken with the reserved maple mustard sauce and place it under the broiler on high for 2 to 3 minutes. This step caramelizes the sauce, creating a delightful contrast between the sticky goodness and the crispy skin. Keep a close eye, as broiling can quickly go from beautifully browned to burnt.
Storing & Reheating
After enjoying your Healthy Sheet Pan Maple Mustard Roasted Chicken, store any leftovers in an airtight container at room temperature for about two hours. If refrigerating, they’ll keep well for up to three days—making sure to store in a sealed container to lock in freshness. For long-term storage, you can freeze the chicken and vegetables together for up to three months. To reheat, place in a preheated oven at 350°F for approximately 10-15 minutes or until warmed through. Do note that reheating may alter the texture slightly, but bringing them back to the oven will rejuvenate those crispy edges.
Chef’s Helpful Tips
- Avoid overcrowding the pan to ensure even roasting and browning.
- Use chicken thighs for a juicier finish; substituting with chicken breast may require a reduction in cooking time.
- Always check the internal temperature with a meat thermometer for safety and doneness.
- If you find your vegetables browning too quickly, you may cover the pan loosely with foil.
- Feel free to get creative with seasonal vegetables like carrots or parsnips depending on what’s available.
- Marinate the chicken in the maple mustard overnight for an even richer flavor.
Every bite of this Healthy Sheet Pan Maple Mustard Roasted Chicken brings together sweet, savory, and comforting flavors—all with minimal effort. Your kitchen transforms into the heart of the home where delicious meals are shared and memories are made. Along the way, you can play with ingredients, adapting the recipe to suit your taste. Enjoy not only the meal but the ease of preparation and the joy it brings to your table. Happy cooking!
Recipe FAQs
Can I use chicken breast instead of thighs?
Absolutely, but keep in mind that chicken breasts tend to dry out faster than thighs. If you’re using breasts, reduce the cooking time by 5-10 minutes and keep an eye on the internal temperature, aiming for 165°F.
What can I use instead of butternut squash?
If butternut squash isn’t your thing or unavailable, sweet potatoes or even carrots can be great alternatives. Each option brings its own sweetness, adding to the overall flavor profile of the dish.
Is this dish suitable for meal prep?
Yes, this recipe is fantastic for meal prepping! Just store individual portions in airtight containers. This way, you can enjoy delicious, home-cooked meals throughout the week without the hassle of cooking every day.
How do I know when the chicken is done?
The best way to check for doneness is to use a meat thermometer. When the internal temperature reaches 165°F, it’s safe to eat. Additionally, the juices should run clear, and the skin should appear crispy and browned.
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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 Dish
- Method: Oven Roasting
- Cuisine: American
Description
This Healthy Sheet Pan Maple Mustard Roasted Chicken features crispy chicken thighs and caramelized vegetables, creating an irresistible flavor profile that is easy to prepare and perfect for weeknight dinners or gatherings.
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.
- Whisk together mustard, maple syrup, and rosemary for the glaze.
- Toss squash, brussels sprouts, and shallots in olive oil, salt, and pepper.
- Season chicken thighs with salt and pepper and brush with glaze.
- Remove the hot pan and place chicken thighs skin-side down in it.
- Arrange the vegetables around the chicken in a single layer.
- Roast for 15-18 minutes, then flip chicken skin-side up and roast for another 10-15 minutes until cooked through.
- Glaze chicken with reserved sauce and broil for 2-3 minutes to caramelize.
Notes
Substitute regular Dijon mustard for grainy if necessary.
Use fresh rosemary instead of dried by doubling the amount.
Store leftovers in an airtight container; they keep for up to three days.
Nutrition
- Serving Size: 1 thigh and vegetables
- Calories: 360
- Sugar: 10g
- Sodium: 450mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 100mg
