Description
This Harvest Sheet Pan Chicken recipe combines tender boneless chicken breasts with seasonal carrots, Brussels sprouts, and red onions all roasted together for a flavorful and convenient meal. A sweet and tangy Maple-Dijon Dressing complements the dish, making it perfect for weeknight dinners, meal prep, or serving 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
- 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 oven and baking sheet: Place a large rimmed baking sheet in the oven and preheat the oven to 450℉ with the pan inside. Preheating the baking sheet ensures even cooking of the ingredients.
- Prepare vegetables: While the oven preheats, place the carrots and Brussels sprouts in a medium bowl. Drizzle with 1 tablespoon of oil, sprinkle with salt and pepper, and toss to coat. Set aside.
- Roast carrots and Brussels sprouts: Using an oven mitt, carefully remove the hot sheet pan from the oven. Spray it with nonstick cooking spray. Spread the carrots and Brussels sprouts in an even layer on the baking sheet. Return the pan to the oven and roast for 15 minutes.
- Make the seasoning rub: In a small bowl, combine the brown sugar, ground cumin, cinnamon, ground ginger, salt, and pepper.
- Season chicken: Rub the chicken breasts with the remaining 1 teaspoon of oil. Sprinkle the seasoning rub evenly over all sides of the chicken.
- Add chicken and onion: After the vegetables have roasted for 15 minutes, remove the pan from the oven. Stir the vegetables and create spaces on the sheet pan. Nestle the seasoned chicken breasts among the vegetables and add the sliced red onion to the pan. Return the sheet pan to the oven.
- Finish roasting: Bake until the chicken is cooked through and reaches an internal temperature of 165℉ on an instant read thermometer, about 10 to 15 more minutes. Check temperature at 10 minutes and cook longer if needed.
- Prepare Maple-Dijon Dressing: While the chicken cooks, combine mayonnaise, Dijon mustard, maple syrup, coconut aminos, dried oregano, and onion powder in a small bowl. Taste and season with salt and pepper as desired.
- Serve: Serve the roasted chicken and vegetables with the Maple-Dijon Dressing on the side. Store any leftover dressing in an airtight container in the refrigerator for up to 4 days.
Notes
- This recipe is easy enough for weeknight dinners and perfect for meal prep.
- Using a preheated baking sheet helps achieve perfectly roasted vegetables and juicy chicken.
- The combination of warm spices in the rub enhances the fall harvest vegetables.
- The Maple-Dijon Dressing adds a sweet and tangy flavor that pairs beautifully with the roasted ingredients.
- Leftover dressing can be refrigerated for up to 4 days in an airtight container.
Nutrition
- Serving Size: 1/4 of 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
