Description
Harvest Sheet Pan Chicken is a simple and flavorful meal featuring boneless, skinless chicken breasts roasted alongside vibrant carrots, Brussels sprouts, and red onions. Coated with a warm blend of spices and served with a tangy Maple-Dijon dressing, this one-pan dinner is perfect for easy weeknight meals or meal prep while delivering a delicious harvest-season flavor.
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
Spice 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 Oven and Prepare Baking Sheet: Place a large rimmed baking sheet in the oven and preheat the oven to 450℉ with the pan inside. This preheating helps the ingredients cook evenly.
- Prepare Vegetables: While the oven preheats, toss the carrots and Brussels sprouts with 1 tablespoon of oil, salt, and pepper in a medium bowl. Set aside.
- Roast Vegetables: Carefully remove the hot baking sheet using an oven mitt. Spray the sheet pan with nonstick cooking spray and spread the carrots and Brussels sprouts evenly. Return the pan to the oven and roast for 15 minutes.
- Make the Spice Rub: In a small bowl, mix together the brown sugar, cumin, cinnamon, ground ginger, salt, and pepper.
- Season Chicken: Rub the chicken breasts with the remaining 1 teaspoon of oil and coat evenly with the prepared spice rub.
- Add Chicken and Onion: After the vegetables have roasted for 15 minutes, remove the pan, stir the veggies, and create spaces for the chicken breasts and sliced red onion. Nestle the chicken and onion in among the vegetables, then 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. Check at 10 minutes and continue cooking if needed.
- Prepare Maple-Dijon Dressing: While chicken cooks, whisk together mayonnaise, mustard, maple syrup, coconut aminos, oregano, and onion powder in a small bowl. Season with salt and pepper to taste.
- Serve: Plate the chicken and roasted vegetables, then drizzle or serve with the Maple-Dijon dressing. Store any leftover dressing in an airtight container refrigerated for up to 4 days.
Notes
- Preheating the baking sheet ensures even cooking and a nicely roasted texture.
- This recipe is great for meal prep as it reheats well and keeps the veggies crisp.
- If coconut aminos are unavailable, low-sodium soy sauce can be used as a substitute.
- Use avocado or olive oil based on your preference for a heart-healthy fat option.
- Check chicken temperature early to prevent overcooking and maintain juiciness.
Nutrition
- Serving Size: 1/4 recipe with sauce
- Calories: 316 kcal
- Sugar: 12 g
- Sodium: 675 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 74 mg
