One of the easiest ways to prepare a meal is on a sheet pan, especially when everything cooks at the same time and temperature. This sheet pan maple dijon chicken and vegetables meal is no exception. Whether you are looking for an easy weeknight meal with minimal cleanup or a healthy meal prep idea, this recipe is sure to hit the spot. Chopped carrots, scallions and broccoli florets surround juicy chicken breasts coated in a sweet and savory maple dijon sauce for the easiest and most flavorful meal ever.
Why is everyone into sheet pan meals?
I guess the question is… why not?! They are beyond easy to prepare. I think next to crock pot meals, sheet pan meals are the easiest ones to prepare, especially on busy nights. Simply throw everything onto the sheet pan, and bake. Everything cooks at the same time, and sheet pan meals are so versatile. One of my go-to sheet pan meals is my Sheet Pan Sausage, Peppers and Onions. It’s a fool-proof recipe, and is a crowd-pleaser. I also love my Healthy Sheet Pan Teriyaki Chicken and Vegetables , Sheet Pan BBQ Chicken and Vegetables , Healthy Greek Sheet Pan Chicken and Vegetables and Sheet Pan Italian Chicken and Vegetables. Any pf these sheet pan meals would make an excellent easy dinner, or perfect meal prep for the week.
I also love sheet pan meals for those nights when you just don’t feel like standing at the stove. Once you throw this pan into the oven, you’re done. The cleanup couldn’t be easier, too. Here, I use parchment paper on top of the sheet pan to make cleanup even easier. There’s nothing worse than finishing a delicious dinner, just to turn around and see a sink full of pots and pans. Here, it’s one and done… one sheet pan to wash, and that’s it!
Aside from some chopping, there is not much work involved here. You can easily prep lunch for the week in 45 minutes (including chopping and cooking) without standing at the stove.
What you’ll need to make this healthy sheet pan meal
- chicken breast
- broccoli florets
- real maple syrup
- Dijon mustard
- olive oil
- dried thyme
- garlic powder
- kosher salt
- fresh parsley
The ingredient list is pretty short here. What I love about this recipe is that the seasonings and the ingredients for the sauce are all pantry and fridge staples. No crazy ingredients, just really simple but flavorful.
How to make maple dijon sheet pan chicken and vegetables
To make this recipe, start by preheating the oven to 400F. Line a large baking sheet with parchment paper to prevent sticking and burning. Add olive oil spray to the parchment paper as well.
Peel and chop the carrots (I like to cut them into round coins, as opposed to making the pieces super tiny). Slice the shallots. In a small bowl, combine the spice ingredients – the salt, garlic powder, paprika and dried thyme. Arrange the vegetables and chicken on the sheet pan, and add more olive oil spray on top. Season the vegetables and chicken with the spice mixture, make sure to coat both sides of the chicken breast.
In another bowl, combine the maple syrup, olive oil and dijon. Pour this mixture over the chicken breast (toss to coat) and on the vegetables. Put the sheet pan in the oven and roast for 30 minutes or until the chicken breast’s internal temperature reaches 165F. Once you remove the sheet pan from the oven, garnish with fresh parsley.
How to serve this meal
This recipe has everything you need for a complete meal built right in: the protein and the vegetables. For dinner, you can also pair this with some brown rice or roasted potatoes if you want a starchy carb alongside. For lunch, you can eat this as is, or with a side salad. Really the options are endless here: the roasted vegetables and chicken are so delicious on their own, but also great paired with other sides or in a wrap.
To reheat for meal prep, simply pop one portion into the microwave to warm through.
Sheet Pan Maple Dijon Chicken and Vegetables
- baking sheet
- parchment paper
- 2 lbs chicken breast, 4 large chicken breasts
- 4 cups carrots, peeled and sliced into coins
- 6 shallots, sliced
- 12 oz broccoli florets
- olive oil spray
- 1 tsp kosher salt
- 1 tsp paprika
- 1 tsp dried thyme
- 1 tsp garlic powder
- 1/4 cup real maple syrup
- 1/4 cup Dijon mustard
- 2 tbsp olive oil
- 2 tbsp fresh parsley, for garnish
- Preheat the oven to 400F.
- Line a sheet pan with parchment paper. Spray with olive oil spray.
- Peel the carrots and cut them into round coins.
- Slice the shallots.
- Arrange the vegetables on the sheet pan with the raw chicken breasts, spray more olive oil spray on top.
- Combine the kosher salt, paprika, garlic powder and thyme together and sprinkle evenly on the chicken and vegetables (make sure to coat both sides of the chicken).
- In a small bowl, combine the maple syrup, Dijon mustard and olive oil. Pour this mixture evenly over the chicken breast and vegetables (make sure to coat both sides of the chicken).
- Roast the chicken and vegetables for 30 minutes or until the internal temperature of the chicken reaches 165F.
- Garnish with the fresh parsley.
- 6 WW points