Description
This Harvest Sheet Pan Chicken recipe features juicy boneless, skinless chicken breasts roasted alongside nutrient-rich autumn vegetables like carrots and Brussels sprouts. Seasoned with a warm spice rub and served with a tangy Maple-Dijon Dressing, it’s an easy, flavorful meal perfect for weeknights or entertaining guests, with everything cooked on one pan for convenience and tasty results.
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
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 the Oven and Baking Sheet: Place a large rimmed baking sheet in the oven and preheat the oven to 450℉ with the pan inside. This preheating helps ingredients cook evenly.
- Prepare Vegetables: While the oven heats, put the carrots and Brussels sprouts in a medium bowl. Drizzle with 1 tablespoon 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 and spray it with cooking spray. Spread the carrots and Brussels sprouts evenly on the pan without the onions. Return to the oven and bake for 15 minutes.
- Make the Spice Rub: In a small bowl, combine brown sugar, cumin, cinnamon, ginger, salt, and pepper for the seasoning rub.
- Season Chicken: Rub the chicken breasts with the remaining 1 teaspoon oil and sprinkle the seasoning rub evenly over them.
- Add Chicken and Onion to Pan: After 15 minutes, remove the pan from the oven, stir the vegetables, and create spaces for the chicken and sliced red onion. Nestle the chicken and onions among the vegetables.
- Finish Roasting: Return the pan to the oven and bake for an additional 10 to 15 minutes until the chicken reaches an internal temperature of 165℉. Check at 10 minutes and cook longer if needed.
- Prepare the Maple-Dijon Dressing: While the chicken cooks, mix mayonnaise, mustard, maple syrup, coconut aminos, oregano, onion powder, salt, and pepper in a small bowl. Adjust seasoning to taste.
- Serve: Plate the roasted chicken and vegetables, and serve with the Maple-Dijon Dressing. Store any leftover sauce in an airtight container refrigerated for up to 4 days.
Notes
- Preheating the baking sheet ensures even cooking and nicely roasted vegetables and chicken.
- You can substitute avocado oil with olive oil or another neutral oil if preferred.
- For a gluten-free version, ensure the mustard and coconut aminos or soy sauce used are gluten-free.
- Leftover dressing makes a great spread for sandwiches or a dip for veggies.
- This dish is perfect for meal prep as it keeps well and reheats nicely.
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: 10 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 74 mg
