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Maple Dijon Chicken Sheet Pan Dinner

Maple Dijon chicken sheet pan dinner with crispy Brussels sprouts and roasted sweet potato on a large rimmed baking sheet
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Juicy thinly-sliced chicken breasts and sweet potato cubes tossed in a bold maple Dijon balsamic rosemary marinade, roasted on one pan with crispy Brussels sprouts. A complete high-protein one-pan dinner with 54g of protein per serving.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts, thinly sliced (or halved horizontally into cutlets)
  • Kosher salt, to taste
  • Ground black pepper, to taste
  • 1 medium sweet potato, peeled and chopped into equal-sized cubes
  • 1 pound Brussels sprouts, outer leaves removed and halved
  • 1/4 cup olive oil
  • 3 tablespoons Dijon mustard
  • 2 tablespoons pure maple syrup (or agave syrup)
  • 2 tablespoons balsamic vinegar
  • 2 cloves garlic, grated
  • 2 teaspoons fresh rosemary, chopped (or 1/2 teaspoon dried rosemary)
  • Salt and pepper, to taste

Instructions

  1. Preheat oven to 425 degrees F. Place empty rimmed sheet pan in oven for 5 minutes to preheat.
  2. Season chicken breasts well on both sides with kosher salt and ground black pepper.
  3. Add olive oil, Dijon mustard, maple syrup, balsamic vinegar, grated garlic, rosemary, salt, and pepper to a glass jar. Seal and shake vigorously until fully combined.
  4. Place chicken and sweet potato cubes in a large bowl. Pour one third of the maple Dijon mixture over them and toss to coat evenly. Optional: marinate for 15 minutes to 2 hours for deeper flavor.
  5. Spread chicken and sweet potatoes in a single layer on the hot sheet pan with no overlapping. Bake for 10 minutes.
  6. While chicken and sweet potatoes bake, toss halved Brussels sprouts in the same bowl with another third of the marinade.
  7. After 10 minutes, add Brussels sprouts to the pan alongside the chicken and sweet potatoes. Bake for another 15 to 20 minutes until Brussels sprouts are browned and crispy and chicken reaches 165 degrees F internal temperature. Total bake time is 25 to 30 minutes.
  8. Remove from oven and drizzle remaining reserved maple Dijon mixture over everything before serving.

Notes

  • Always use thinly-sliced chicken breasts or cutlets – thick uncut breasts will not cook through properly at this temperature and timing.
  • Add Brussels sprouts 10 minutes after the chicken and sweet potatoes – they cook faster and will burn if added at the start.
  • Cut sweet potato into equal-sized cubes for consistent even cooking.
  • Spread everything in a single layer with no overlapping to ensure roasting instead of steaming.
  • Preheat the sheet pan for 5 minutes before adding food for better caramelization and crispier edges.

Nutrition

Find it online: https://www.benefitiany.com/maple-dijon-chicken-sheet-pan/