Description

This Harvest Sheet Pan Chicken recipe is a simple and delicious dinner featuring tender boneless chicken breasts roasted alongside seasonal carrots, Brussels sprouts, and red onion. The vegetables and chicken cook together on one sheet pan for easy cleanup and perfect doneness. Finished with a flavorful homemade Maple-Dijon Dressing, this dish is perfect for weeknight meals or entertaining guests.

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 – 2 ½ cups (large ones cut into quarters)
½ medium red onion, sliced (1 cup)
1 tablespoon + 1 teaspoon avocado oil or olive oil, divided
½ teaspoon fine salt
¼ teaspoon black pepper
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

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Instructions

Preheat Oven and Baking Sheet: Place a large rimmed baking sheet in the oven and preheat to 450°F with the pan inside. This preheating step helps ingredients cook evenly.
Prepare Vegetables: While the oven heats, place carrots and Brussels sprouts in a medium bowl. Drizzle with 1 tablespoon oil, sprinkle with salt and pepper, and toss to coat. Set aside.
Start Roasting Vegetables: Using an oven mitt, carefully remove the hot sheet pan from the oven. Spray it with cooking spray and spread the carrots and Brussels sprouts in an even layer on the pan. Return to oven and roast for 15 minutes.
Make Chicken Rub: In a small bowl, mix brown sugar, cumin, cinnamon, ginger, salt, and pepper. Rub chicken breasts with remaining 1 teaspoon oil then evenly coat with the seasoning rub.
Add Chicken and Red Onion: After 15 minutes, remove the sheet pan from the oven. Stir vegetables and create spaces to nestle chicken breasts and add sliced red onion to the pan. Return to oven.
Roast Until Done: Bake until chicken reaches an internal temperature of 165°F, about 10 to 15 more 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: Serve chicken and vegetables with the Maple-Dijon Dressing. Store any leftovers in an airtight container in the refrigerator up to 4 days.

Notes

This recipe is easy enough for weeknights but elegant enough for guests.
Perfect for meal prep since everything cooks together on one pan.
Preheating the baking sheet ensures even cooking and nicely roasted vegetables.
Use avocado oil or olive oil for a healthier fat option.
To reduce sodium, use low-sodium soy sauce instead of coconut aminos if preferred.

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: 9 g
Trans Fat: 0 g
Carbohydrates: 22 g
Fiber: 5 g
Protein: 30 g
Cholesterol: 74 mg