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.
The first few days of January are always bittersweet for me. I anticipate the holidays so much, then whoosh.
One second I’m eating my family’s favorite Chestnut Stuffing and playing with my niece on Christmas morning, then the next I’m home and facing a loooooong winter.
As much as I’d like to rewind and relive the long Christmas weekend over and over (another helping of Healthy Sweet Potato Casserole, please), I know part of what makes the holidays special is that they come but once a year.
However, that won’t stop me from leaving our Christmas tree up for at least two more weeks and savoring every last one of Grammy’s pecan tassies that I carried home on the plane, while I think about easing back into a more regular, healthy meal routine.
Enter sheet pan maple dijon chicken and vegetables.
5 Star Review
“This recipe is so easy to make and of course super delicious! It’s really healthy but so moist and flavorful!”
— Valery —
How to Make Maple Dijon Chicken and Vegetables
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. (These Rosemary Chicken Thighs with Apples and Brussels Sprouts are another tasty option.)
The Ingredients
- Chicken Breasts. My go-to lean protein option for easy sheet pan dinner recipes (like this Sheet Pan Italian Chicken).
- Carrots. Loaded with vitamin A and beta-carotene along with calcium and vitamin K for overall bone health.
- Broccoli. Packs in the fiber, vitamin C, vitamin K, iron, and potassium.
- Red Onion. Become sweet and slightly caramelized in the oven.
- Dijon. The base for this sensational, healthy glaze that infuses the chicken with a zippy, yet sweet, flavor.
- Maple Syrup. This sweet syrup is such a magical pairing with Dijon mustard. It’s also the base for this Grilled Pork Tenderloin marinade.
- Balsamic Vinegar. For acidity to balance out the sweetness of the maple syrup.
- Garlic. For a little bite and zing.
- Oregano + Thyme. Provide wonderful aromatics and TONS of great herbaceous flavor.
- Parsley. For a flourish of extra color and freshness to finish off the dish.
The Directions
- Prep, chop, and arrange the carrots, broccoli, and red onion on a parchment-lined sheet pan.
- Combine the olive oil, maple syrup, mustard, garlic, salt, pepper, oregano, and thyme.
- Drizzle about a few tablespoons over the veggies, then toss to coat. Arrange the pounded chicken breasts on top.
- Add the balsamic vinegar to the remaining olive oil/maple syrup mixture and brush over the chicken breasts.
- Roast the chicken and veggies until the chicken is cooked through vegetables are tender. Garnish with fresh parsley and serve. ENJOY!
Recommended Tools to Make This Recipe
- Sheet Pan. A must-have for sheet pan dinners (like this Sheet Pan Chicken with Sweet Potatoes Apples and Brussels Sprouts).
- Mini Whisk. Cute and functional!
- Liquid Measuring Cup. Save a dish and measure and mix at the same time!
Don’t worry, maple dijon chicken and vegetables, we’ll get through January together.
Frequently Asked Questions
I have not tried marinating the chicken overnight with this recipe since the dish already has TONS of flavor. However, if you’re looking to do some of the prep work the night before, this would definitely be worth trying. If you try marinating the chicken, I’d love to hear your results.
Sure! Multiple readers have reported swapping the chicken breasts for boneless skinless chicken thighs with success. Note that the cooking time may need to be adjusted depending on the size and thickness of your chicken thighs, however, so watch closely.
If you don’t keep pure maple syrup stocked in your pantry, honey is the next best option. Swap the maple syrup for an equal amount of honey and prepare as directed in the recipe. The flavor will be slightly different but nonetheless delicious!
Maple Dijon Chicken and Vegetables
Ingredients
- 2 pounds boneless skinless chicken breasts, pounded to 1/2-inch thickness (3–4 breasts, depending upon size)
- 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
- 1 tablespoon balsamic vinegar
- 3 tablespoons chopped fresh parsley
Instructions
- Preheat the oven to 400 degrees F. Lightly coat a large baking sheet with nonstick spray. Arrange the carrots, broccoli, and red onion on the baking sheet.
- 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.
- Add the balsamic vinegar to the reserved olive oil/maple syrup mixture and whisk to combine. Brush over the tops of the chicken breasts.
- 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.
Notes
- TO STORE: This recipe is best enjoyed the day it’s prepared. However, leftovers may be stored in the fridge for up to three days.
- TO REHEAT: For best results, warm the vegetables to crisp them back up 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 for extra moisture. Or enjoy the chicken breasts at room temperature atop greens for a quick and delicious salad.
Nutrition
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The veggies turned out great but my wife and I thought the chicken was just OK. The balsamic didn’t seem to meld well with the maple syrup and dijon mustard and gave the chicken a strange taste (to our pallets). If I make this again I’ll make more veggie marinade and use that for the chicken also.
Thanks for the feedback Martin!