Maple-Glazed Chicken and Vegetables Roasted on a Baking Sheet

This Sheet Pan Maple Glazed Chicken with Vegetables is nutritious, tasty, and can be effortlessly prepared all in one pan in just 30 minutes! The most savory weeknight meal that’s ideal for your autumn meal preparation!

You all, it truly doesn’t get much simpler than this! I’ve shared quite a few sheet pan recipes previously, but they are genuinely my preferred method for preparing dinner. The ultimate meal filled with all your favorite seasonal flavors and baked on a single pan! A breeze to clean up and incredibly convenient for the entire family, particularly during hectic evenings. This maple glazed chicken with vegetables is incredibly flavorful, and the crisp, tender veggies make you wonder if you’re even eating healthily, as they taste THAT amazing. This sheet pan dish yields about 4 generous portions or 6 smaller ones, so plan to enjoy some tasty leftovers the following day as well!

Why You’ll Adore This

• Simple to prepare – everything cooks on a single sheet pan in merely 30 minutes, making cleanup a breeze!
• Nutritious and tasty – you receive lean protein, fiber-rich veggies, and a delicious glaze all in one dish.
• Customizable – use any vegetables you have available, which is excellent for clearing out the fridge.
• Perfect for meal prepping – leftovers reheat wonderfully, making it ideal for preparing lunches for the week.

Ingredients You Will Require

• chicken – this recipe requires 2 pounds boneless chicken thighs (bone-in is also fine), but you can opt for boneless skinless chicken breasts if that’s your preference.
• veggies – I used a mix of butternut squash, Brussels sprouts, and red onion.
• olive oil – this helps to infuse flavor into the chicken and veggies while preventing sticking to the pan. I prefer using a quality olive oil that doesn’t need to be pricey; just ensure it’s cold-pressed and organic for optimal taste.
• soy sauce – I always opt for low-sodium soy sauce, as regular soy sauce tends to make dishes overly salty. You can also substitute soy sauce with tamari or coconut aminos to make this dish gluten-free.
• maple syrup – adds sweetness without refined sugar, although honey or other natural sweeteners work too.
• sesame oil – binds all these delicious flavors together!
• ginger – fresh ginger is definitely ideal in this recipe, but ground ginger can be used if that’s all you have.
• thyme – fresh thyme brings a vibrant flavor to this meal, though dried thyme, rosemary, or even oregano can be used as alternatives.
• red pepper flakes – this is optional, but adds a pleasant spice to the dish.
• salt + pepper – essential for seasoning the chicken and vegetables to enhance flavor.

Steps to Prepare Maple Glazed Chicken and Veggies

1. Prepare veggies. Line a large baking sheet with parchment paper or spray with nonstick cooking spray. Add cubed butternut squash, Brussels sprouts, and red onion in a single layer and toss with olive oil, mixing well.
2. Add chicken. Place the chicken thighs on top of the vegetables skin-side up and season everything with salt and black pepper.
3. Make the glaze. In a small bowl, whisk together the soy sauce, pure maple syrup, sesame oil, grated ginger, red pepper flakes, fresh thyme, kosher salt, and pepper. Brush the glaze generously over each chicken thigh, setting aside the remaining glaze for later.
4. Bake in the oven. Put the sheet pan in the preheated oven at 425 degrees F for 25 to 30 minutes, or until juices run clear and the vegetables are tender. Brush the reserved maple glaze over the chicken and veggies, sprinkle with additional thyme, and enjoy!

Why I Favor Sheet Pan Meals

Sheet pan dinners are incredibly convenient for meal prep! They not only save time (AND are lifesavers, I must add), but you can customize these meals any way you prefer. Minimal cleanup, fewer pans needed, and consistently delicious flavors! The ultimate comfort food that’s healthy.

Sheet Pans I Recommend

I also frequently receive inquiries about the pans I use for my sheet meals, and I have discovered that these pans are outstanding! They are spacious, constructed with extra thickness for durability, and deep enough to hold plenty of food. Additionally, the price point is very reasonable for this quality!

Tips for Success

• Cut veggies uniformly – this guarantees that all the vegetables roast evenly and cook at the same pace.
• For juicy chicken – I suggest using chicken thighs instead of breasts for juiciness.
• Line with parchment paper – for easy cleanup, I strongly recommend lining your rimmed baking sheet with parchment paper or foil.
• Avoid overcrowding the pan – spread everything evenly on the single sheet pan for optimal caramelization. Consider using two sheet pans if needed.
• Flip veggies halfway through – this ensures even cooking and caramelization of the vegetables.
• Double the glaze – if you enjoy a bit more sauce to drizzle over the veggies or want to marinate the chicken for added flavor.
• To thicken the glaze – if you prefer the glaze a bit thicker, feel free to mix in a teaspoon of cornstarch or arrowroot powder to the sauce mixture.
• Check for doneness – you’ll know the chicken is fully cooked when its internal temperature reaches 165 degrees F on a meat thermometer.
• Make it seasonal – substitute in zucchini, asparagus, or bell peppers during the summer, or root veggies like parsnips and turnips during the winter.

Other Variations

• Protein – this recipe features boneless chicken thighs, but feel free to use boneless chicken breasts or bone-in thighs if you wish. You may also substitute the chicken for salmon, shrimp, or another protein. Just ensure you adjust the cooking time accordingly.
• Vegetables – you can readily exchange the butternut squash and Brussels sprouts for other vegetables such as green beans, sweet potatoes, broccoli florets, cauliflower, carrots, shallots, or bell peppers.
• Additional ingredients – since this is a seasonal dish, feel free to mix in diced apples or pears for a delightful sweet and savory combination. You could also add some toasted pecans, walnuts, crumbled bacon, or dried cranberries.
• Sauce – feel free to modify the sauce to your taste, such as adding fresh garlic (or garlic powder), a dash of Dijon mustard for a different flavor, and swapping fresh thyme with rosemary or even fresh basil.
• Transform it into a stir fry – this recipe can easily be adapted into a simple stir fry using diced chicken breasts instead of thighs along with a variety of vegetables.

Prepping and Storage

To Store: Leftovers will remain fresh for 3 to 4 days when kept in a sealed, airtight container in the refrigerator. You can easily reheat leftovers on a sheet pan in the oven at 350 degrees for 10 to 12 minutes or directly in the microwave.

To Meal Prep: Portion out the chicken and veggies into several containers with brown rice or quinoa for convenient lunches or dinners. We love pairing this with a side salad for a complete meal!

More Sheet Pan Meals

More Chicken Recipes

Hope everyone enjoys this Ginger Maple Chicken and Veggies! If you love this as much as we do, please leave a ⭐️⭐️⭐️⭐️⭐️ star rating below and remember to tag me on Instagram using the hashtag #eatyourselfskinny! I adore seeing all your delightful recreations!

**Maple Glazed Chicken and Vegetables Prepared on a Sheet Pan: An Effortlessly Delicious Meal**

In the world of home cooking, simplicity and flavor frequently collaborate, and few dishes exemplify this better than maple glazed chicken and vegetables baked on a sheet pan. This dish is not merely a delight for the palate but also a showcase of the elegance of minimalist cooking. With just a handful of ingredients and a singular sheet pan, you can craft a meal that is as nutritious as it is satisfying.

**Ingredients and Preparation**

The primary components for this dish include chicken, a mix of your favorite vegetables, and a maple glaze that harmonizes everything. Typically, boneless, skinless chicken breasts or thighs are utilized due to their cooking convenience and flavor absorption. Regarding the vegetables, options like Brussels sprouts, carrots, sweet potatoes, and bell peppers work beautifully, offering varied textures and hues.

The maple glaze is the highlight, providing a sweet and savory profile that elevates the entire creation. A simple glaze can be crafted by mixing pure maple syrup, Dijon mustard, soy sauce, garlic, and a splash of olive oil. This blend not only delivers rich flavor but also assists in caramelizing the chicken and vegetables during roasting.

**Cooking Process**

1. **Preparation**: Preheat your oven to 400°F (200°C). Line a sheet pan with parchment paper or give it a light greasing to prevent sticking. Arrange the chicken pieces on one end of the pan and the chopped vegetables on the other.

2. **Glazing**: Generously brush the maple glaze over the chicken and veggies, ensuring they are thoroughly coated. Season with salt, pepper, and any additional herbs like thyme or rosemary for enhanced flavor.

3. **Roasting**: Insert the sheet pan into the oven and roast for approximately 25-30 minutes. The cooking time may vary based on the thickness of the chicken and the types of vegetables selected. It’s crucial to verify that the chicken reaches an internal temperature of 165°F (74°C) for ensure it is properly cooked.

4. **Finishing Touches**: Upon completion, take the sheet pan from the oven and allow it to rest for a few minutes. This step allows the juices to redistribute, guaranteeing moist and tender chicken. For extra flavor, drizzle any remaining glaze over the top before serving.

**Benefits of Sheet Pan Cooking**

Sheet pan meals such as maple glazed chicken and vegetables are praised for their convenience and low cleanup. By preparing everything on one pan, you save both time and effort, making it a perfect choice for busy weeknights. Additionally, the roasting method amplifies the natural flavors of the ingredients, resulting in a delightful fusion of sweet and savory tastes.

**Nutritional Value**

This dish is not only appetizing but also healthful. Chicken serves as an excellent source of lean protein, while the veggies contribute essential vitamins, minerals, and fiber. The maple glaze, when used judiciously, adds a hint of sweetness without overwhelming the dish with calories.

**Conclusion**

Maple glazed chicken and vegetables cooked on a sheet pan is a prime example of how uncomplicated ingredients can unite to form a delightful meal. Whether you’re an adept cook or just starting out, this dish is straightforward to make and bound to impress. With its blend of flavors and textures, it’s a wholesome meal that you can relish any day of the week.