This Sheet Pan Maple Dijon Chicken and Veggies recipe is a delicious one-pan meal that’s perfect for busy weeknights. Tender chicken breasts are coated in a sweet and tangy maple Dijon glaze and roasted alongside a colorful medley of vegetables for a healthy, hearty, and satisfying dinner.

FULL RECIPE

Ingredients

• 4 boneless, skinless chicken breasts
• 2 tablespoons Dijon mustard
• 2 tablespoons whole grain mustard
• 3 tablespoons maple syrup
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon salt
• ½ teaspoon black pepper
• 2 cups baby potatoes, halved
• 2 cups baby carrots
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 red onion, cut into wedges
• Fresh parsley, chopped (optional, for garnish)

Directions

1. Preheat oven to 400°F (200°C) and line a large sheet pan with parchment paper.
2. In a small bowl, whisk together Dijon mustard, whole grain mustard, maple syrup, olive oil, garlic powder, onion powder, thyme, salt, and black pepper.
3. Arrange chicken breasts in the center of the prepared sheet pan.
4. Surround the chicken with potatoes, carrots, bell peppers, and red onion.
5. Brush half of the maple Dijon sauce over the chicken and drizzle the remaining sauce over the vegetables. Toss the vegetables gently to coat.
6. Roast in the preheated oven for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
7. Garnish with fresh parsley before serving, if desired.

Nutritional Information

• Calories: 380 per serving
• Protein: 32g
• Carbohydrates: 24g
• Fat: 16g
• Fiber: 4g
• Sugar: 9g
• Sodium: 580mg

Flavor Profile

Sheet Pan Maple Dijon Chicken and Veggies offers a delightful balance of sweet, savory, and tangy flavors. The maple syrup brings a natural sweetness that perfectly complements the sharp, piquant bite of Dijon and whole grain mustards. Together, they create a rich glaze that seeps into the chicken and veggies as they roast, delivering a mouthwatering depth of flavor in every bite.

Texture and Mouthfeel

The combination of tender, juicy chicken with crispy-edged vegetables makes this dish a textural delight. The baby potatoes become creamy on the inside with a slightly crispy skin, while the carrots and peppers soften yet retain just enough bite to add contrast to the meal.

Best Chicken Cut to Use

Boneless, skinless chicken breasts are recommended for this recipe because they cook evenly and quickly on a sheet pan. However, if you prefer juicier, richer meat, boneless thighs are also an excellent substitute without needing to change the cooking time much.

Vegetable Variations

While baby potatoes, carrots, bell peppers, and red onion are a classic and colorful mix, you can easily swap or add vegetables based on the season or your preferences. Broccoli florets, Brussels sprouts, zucchini, and sweet potatoes are great alternatives that roast beautifully.

Seasonal Adaptations

This recipe transitions well through all seasons. In spring, use asparagus and peas; in summer, load up on zucchini and corn; in fall and winter, incorporate root vegetables like parsnips, turnips, and beets for a heartier version.

Maple Syrup Quality Matters

Using pure maple syrup instead of pancake syrup is crucial for this dish. Pure maple syrup provides a deep, rich sweetness that balances the acidity of the mustards and elevates the overall flavor. Avoid imitation syrups that may make the dish overly sweet and artificial-tasting.

Meal Prep Friendly

Sheet Pan Maple Dijon Chicken and Veggies is perfect for meal prepping. Once cooked and cooled, you can portion it into containers for a week of healthy lunches or dinners. It reheats well in the microwave or oven without losing much of its original taste or texture.

Storage and Leftovers

Leftovers can be stored in an airtight container in the refrigerator for up to four days. For best results when reheating, place them in a preheated oven at 350°F until warmed through to maintain the original textures.

Freezing Instructions

You can freeze the cooked chicken and veggies separately for up to three months. When ready to eat, thaw overnight in the refrigerator and reheat gently to avoid drying out the chicken or making the vegetables soggy.

Serving Suggestions

This dish stands strong on its own but can also be paired with a light side salad, quinoa, couscous, or a warm piece of crusty bread. Adding a refreshing side helps balance the richness of the maple Dijon glaze.

Perfect for Weeknight Dinners

With minimal preparation and easy cleanup, this recipe is ideal for busy weeknights. Everything cooks together on one pan, reducing the need for multiple pots and pans and making dinnertime much less stressful.

Kid-Friendly Appeal

The sweetness of the maple syrup makes this dish especially appealing to kids. If your little ones are hesitant about mustard, the combined glaze tones down its sharpness enough to create a kid-approved flavor.

Gluten-Free Adaptation

This recipe is naturally gluten-free if you ensure that the mustards used are certified gluten-free. Always check labels to avoid any hidden gluten, especially in processed mustard varieties.

Low-Carb and Keto Option

For a lower-carb or keto-friendly version, simply replace the baby potatoes with lower-carb vegetables like cauliflower florets, zucchini, or green beans. The glaze itself fits well into a low-carb diet when used in moderation.

Customizing the Glaze

If you want to tweak the glaze for a different flavor twist, you can add a splash of balsamic vinegar for a more complex acidity or a dash of cayenne pepper for a subtle heat kick. Fresh herbs like rosemary or thyme can also enhance the aroma and depth.

Cooking Tips for Perfect Results

Make sure the vegetables are cut to a uniform size to ensure even roasting. Spread everything out in a single layer to allow the hot air to circulate properly. Crowding the pan may lead to steaming instead of roasting, resulting in soggy vegetables.

Common Mistakes to Avoid

Avoid overcooking the chicken, as it can become dry and tough. Use a meat thermometer to ensure the chicken reaches exactly 165°F. Also, do not skip tossing the vegetables in the glaze; coating them evenly is key to ensuring every bite is flavorful.

Health Benefits

This dish is packed with protein from the chicken, vitamins and minerals from the vegetables, and heart-healthy fats from the olive oil. Using maple syrup as a natural sweetener also avoids the need for refined sugars, making it a wholesome meal choice.

Ideal Occasions to Serve

Besides regular weeknight dinners, Sheet Pan Maple Dijon Chicken and Veggies works wonderfully for casual gatherings, meal trains, potlucks, or even a relaxed weekend lunch. Its vibrant presentation and balanced flavors make it a crowd-pleaser every time.

Conclusion

Sheet Pan Maple Dijon Chicken and Veggies is a versatile, flavor-packed meal that offers convenience without sacrificing taste. Its one-pan nature saves time and effort while delivering a satisfying combination of sweet, savory, and wholesome ingredients. Perfect for any season and easily customizable to suit different dietary needs, it’s a recipe worth adding to your regular rotation. Whether you’re looking for a quick family dinner or a colorful dish to impress guests, this recipe brings both simplicity and deliciousness to the table.