Description
A flavorful and easy Harvest Sheet Pan Chicken dinner featuring tender chicken breasts roasted with carrots, Brussels sprouts, and red onion, all seasoned with a warm blend of spices and served with a delicious Maple-Dijon Dressing. Perfect for weeknights or meal prep, everything cooks together on one pan for ultimate convenience and vibrant seasonal taste.
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 and Prepare the 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.
- Toss 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 Initial Vegetables: Remove the hot baking sheet from the oven using an oven mitt and spray it with nonstick cooking spray. Spread the carrots and Brussels sprouts evenly on the baking sheet (do not add red onion yet). Return the pan to the oven and bake for 15 minutes.
- Make the Spice Rub: In a small bowl, combine the brown sugar, ground cumin, cinnamon, ground ginger, salt, and pepper to create the seasoning rub.
- Season Chicken: Rub the chicken breasts with the remaining 1 teaspoon of oil and sprinkle the seasoning rub all over them.
- Combine and Continue Roasting: After the vegetables have roasted for 15 minutes, remove the baking sheet. Stir the vegetables and create spaces for the chicken breasts and sliced red onion. Nestle the chicken and add the red onion to the pan. Return the sheet pan to the oven and bake for an additional 15 minutes or until the chicken is cooked through and registers 165℉ on an instant-read thermometer (check after 10 minutes to avoid overcooking).
- Prepare Maple-Dijon Dressing: While the chicken cooks, combine mayonnaise, Dijon mustard, maple syrup, coconut aminos, dried oregano, onion powder, salt, and pepper in a small bowl. Adjust seasoning to taste.
- Serve: Serve the roasted chicken and vegetables with the Maple-Dijon Dressing drizzled over or on the side. Store any leftover dressing in an airtight container in the refrigerator for up to 4 days.
Notes
- Preheating the baking sheet helps ingredients cook evenly and develop a nice caramelization.
- Use avocado oil or olive oil based on your preference for flavor and health benefits.
- The spice rub can be adjusted to taste; increase cinnamon or ginger for more warmth or add chili powder for heat.
- Make sure chicken reaches an internal temperature of 165℉ for safe consumption.
- This recipe is perfect for meal prep as leftovers reheat well.
- Maple-Dijon Dressing adds a sweet and tangy flavor that complements the savory chicken and roasted vegetables.
- Use coconut aminos for a soy-free alternative or low-sodium soy sauce for a similar umami flavor.
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
