Maple Dijon Chicken and Vegetables
This week of the year is bittersweet for me. I anticipate the holidays so much, then whoosh. One second I’m eating sugar cookies with my breakfast and playing with my niece on Christmas morning, then the next I’m home and facing a loooooong winter. To beat the post-holiday blues, I’m working on planning winter-friendly activities outside of the house and simple, healthy, tasty dinners like this Sheet Pan Maple Dijon Chicken and Vegetables inside of it.
I spent the past five days home in Kansas and have so many sweet memories for which to be thankful. My sisters and I had a dream girls’ night going for a fancy French dinner, followed by The Nutcracker ballet. My grammy cooked us FOUR epic holiday meals in a row, including my favorite Green Chile Chicken Enchiladas for dinner on Christmas night, and my mom had the halls decked (and the candy jars filled) to the nines. We had no agenda except to hang out, eat, play games, and eat more. It was glorious.
As much as I’d like to rewind and relive our long Christmas weekend over and over, I know part of what makes the holidays special is that they come but once a year. I’ll be leaving our Christmas tree up for at least two more weeks (neighbors, consider yourselves warned) and savoring every last one of Grammy’s pecan tassies that I carried home on the plane, but I also know it’s time to ease back into a more regular, healthy meal routine.
If you’re looking for simple dinner recipes that will make the transition from “holiday free-for-all cookie mode” to normal-life mode a little less painful, this Sheet Pan Maple Dijon Chicken and Vegetables is ideal. I never tire of sheet pan chicken recipes like this. The chicken and vegetables (I used a blend of carrots, broccoli, and red onion, but feel free to swap whatever vegetables you have on hand—this Sheet Pan Chicken with Sweet Potatoes, Apples, and Brussels Sprouts is another favorite), cook together on the pan, so the recipe is quick to prep with little cleanup. You score servings of both lean protein and veggies in one go. Finally, thanks to the sticky, sweet maple Dijon glaze, this healthy chicken Dijon recipe doesn’t sacrifice flavor for the sake of being healthy.
Tasty food that’s good for you too—my post-holiday wishes have been granted!
Tools I used to make this recipe:
- All-purpose sheet pan
- Mini whisk
- Liquid measuring cup (measure and mix at the same time!)
Maple Dijon Chicken and Vegetables
Ingredients
- 10 ounces large carrots — peeled and cut into 1/2-inch-wide by 1-inch-long chunks (if more than 1 inch in diameter, cut in half), about 2 1/4 cups
- 8 ounces large-cut broccoli florets — about 1 1/4-inch-wide, about 4 cups
- 1 large red onion — cut into 3/4-inch chunks
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons maple syrup
- 1 tablespoon Dijon mustard
- 3 cloves garlic — minced
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 2 pounds boneless skinless chicken breasts, — pounded to 1/2-inch thickness (3–4 breasts, depending upon size)
- 1 tablespoon balsamic vinegar
- 3 tablespoons chopped fresh parsley
Instructions
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Preheat the oven to 400 degrees F. Lightly coat a large baking sheet with nonstick spray. Place the carrots, broccoli, and red onion on the baking sheet.
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In a small bowl or measuring cup with a spout, whisk together the olive oil, maple syrup, mustard, garlic, salt, pepper, oregano, and thyme. Drizzle about 3 tablespoons over the veggies, reserving the rest. Toss the veggies to coat with the mixture, then spread them into a single layer. Arrange the pounded chicken breasts on top.
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Add the balsamic vinegar to the reserved olive oil/maple syrup mixture and whisk to combine. Brush over the tops of the chicken breasts.
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Place the baking sheet in the oven and roast until the chicken is cooked through and reaches an internal temperature of 165 degrees F, about 20-30 minutes, depending upon the size of your chicken breasts (mine were about 11 ounces each and cooked in 28 minutes). Remove to a plate, cover, and let rest for a few minutes. If the vegetables are not as brown as you would like, return them to the oven for a few minutes to continue cooking. Sprinkle with fresh parsley and enjoy warm.
Recipe Notes
- This recipe is best enjoyed the day it's prepared. Leftover vegetables can be re-crisped gently in a 350 degree F oven. I found that reheating chicken breasts tends to dry them out. If you must, do so in a pan with a bit of water. Or enjoy the chicken breasts at room temperature atop greens for a quick and delicious salad.
Nutrition Information
Amount per serving (1 (of 4)) — Calories: 427, Fat: 16g, Saturated Fat: 3g, Cholesterol: 120mg, Sodium: 782mg, Carbohydrates: 25g, Fiber: 6g, Sugar: 13g, Protein: 44gDid you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!
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About Erin Clarke
I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…
This looks like a deliciously simple supper, Erin! I know I’d love it!
I hope the new year is a great one for you – and not too cold! xo
The mustart and maple syrup combination is absolutely excellent! (: Super clever way to make a simple healther dish.
Thank you so much! :)
It’s about time for me to start transiting back to real food again afar consuming wayyyy to much sugar! I’m obsessed with sheet pan dinners like these, minimal clean-up and a filling tasty dinner!
Same! Meals like this help the transition back to real food a little less rough. ;) Thanks, Bethany!
hey girl – this looks so yummy! Love the pics of you and your niece!
Thanks so much, Shawnna! :)
I love combining maple and mustard! The colors of the vegetable combination are gorgeous, and a one-pan dinner is always a winner. :)
One-pan dinners are where it’s at! :) Thanks, Kori!
This sounds wonderful. I have been getting into doing sheet pan dinners, for easy prep, easy clean-up. I usually put parchment or foil on my sheet pan to make clean-up easier for my husband (and to make up for all the times when I make a major mess in the kitchen). Definitely would like to try this. After reading about your cookies and all, I have to say that I had exactly one cookie over the whole Christmas season. However, I did have way too much chocolate and chocolate-covered almonds, and flat churros (possibly made with tortillas). ?
Thanks, Susan! The easy prep and cleanup is definitely a huge plus! I’m in awe of your cookie willpower…but I know exactly just how irresistible chocolate can be! :)
This looks great will probably make it next week.Also wondering,Erin if you have some ideas how to use up cream cheese,dried cranberries,dried cherries,chocolate bits and all sorts of nuts all leftover from my Christmas cookie baking
I hope you love it Kathleen! As far as extra ingredients you might have on hand, I recommend you check my recipe index. There’s actually a whole section that is categorized by ingredient. Just click on the ingredient for one of your extras, such as nuts, and it will take you to all my recipes that contain it. I hope that’s helpful! (FYI, dried cherries would be under cherries. You could also swap them for just about any recipe that calls for raisins or another dried fruit.)
Most of those can be used in granola bars. Just an idea :-)
Loved it! Discovered I had all the ingredients to pull something similar off – used leftover red potatoes, celery, white onion and carrots for the veggies. Was delicious – my 6,5,3 and 11 month old were able to eat and enjoy it as well. Definitely putting this in the rotation for an easy delicious chicken dinner that doesn’t require a trip to the store first! And I just loved the glaze – thanks for providing such great recipes the whole family can enjoy.
Annie, THANK YOU! Don’t you love when everything in the fridge seems to magically come together for a dish like this? :) I’m so happy to hear you and the whole family enjoyed the recipe, and I really appreciate your taking the time to leave this nice comment!
Made this last night for dinner – what an easy recipe! We loved the veggies but for some reason, the texture of the chicken wasn’t what we cared for. I wonder if it had anything to do with the fact that it was seasoned only on one side or maybe it should’ve been flipped over half way through. Anyway, I’d definitely make the veggies this way in the future…you could sway these for just about any others. Great for using what you already have handy.
Hi Chris, I’m sorry the chicken texture wasn’t to your liking. It’s hard to know what the cause might be since everyone’s kitchen is different, but it’s possible it was overcooked. It’s also important to pound it to an even thickness so that it cooks evenly throughout and the edges do not become dry. Seasoning both sides is always a great idea though, no matter what, so I would definitely suggest you try that next time too if you give this another go! Thanks so much for taking the time to leave this review!
This was delicious! I added a sweet potato and reduced the amount of carrots. The sauce was so good! I had three huge breasts totaling 3 lbs of chicken. I had to take out the veggies and finish cooking the chicken alone. I put the glaze and s&p on both sides of the chicken. It was so much better than plain old roasted chicken and veggies. Thank you for a yummy new recipe!
Thanks, Caitlin! I’m so happy to hear you enjoyed it. And I really appreciate your taking the time to leave this nice review share your tips! Sweet potato sounds like a delicious addition.
This looks delicious and I can’t wait to try the recipe. Question…do you think I could prep the entire meal the night before, cover the sheet pan and keep in the refrigerator, then pop in the oven when I get home from work? Its always a bit of a rat race getting dinner on the table, so anything I can do in advance is a plus.
Thank you!
Hi Karen, I’m not sure I would completely prepare the dish and let it sit in the fridge, but I definitely think you can chop all the veggies and meat and prep the dressing, store them all separately in the fridge, and then assemble everything right before baking. I hope you enjoy the recipe!
Looks delicious! I have boneless skinless chicken thighs. Do you think they would also work well, and if so, anything different you would recommend in instructions? Also, want to say that your site is one of my top go to’s when I need to figure out what we’re having for dinner. Thank you!
Lora, thank you so much for these kind words! And you can certainly make that swap. The baking time for thighs will be shorter (chicken thighs usually cook in about 17 to 20 minutes at 400 degrees, but that will vary on their size). Cook just until they reach 165 degrees F. No other changes are needed!
I made this with boneless skinless chicken thighs. It was great! the chicken was done before the veggies. So I just kept them warm and roasted the veggies a bit longer to finish. The thighs were very moist and flavorful. Not dried out at all. And now I have leftovers for lunch this week. Can’t wait. This is definitely going into my sheet pan meal rotation. Love love the sheet pan meals! Thanks for the great recipe.
Thanks so much for leaving this great review, Paula! I’m happy to hear this recipe is worthy of your sheet pan meal rotation!
my family of picky eaters absolutely loved this recipe. thank you.
Woohoo! I’m so glad to hear the recipe was a win for your whole family, Michelle. Thanks so much for giving it a try and reporting back!
Hi! I’ve never cooked chicken before, but I’m viditin my mom and brother and they love it. Would I be able to marinate the chicken in the sauce over night in a Tupperware- we’re spanish and love flavor. Also, what would you serve this with aside from rice?
Hi Melanie, I haven’t tried marinating the chicken overnight, but you could give it a try. The dish still turns out flavorful even without a marinade! Since there are lots of roasted veggies on the pan, I personally don’t serve an extra side dish, but a salad would be delicious!