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Harvest Sheet Pan Chicken Dinner (with Maple-Dijon Dressing)

harvest-sheet-pan-chicken-dinner-(with-maple-dijon-dressing)

Warm and tender autumnal veggies, like roasted carrots and Brussels sprouts, are the perfect complement to seasoned chicken breasts. This Harvest Sheet Pan Chicken Dinner is just the thing to grace your table on a chilly fall or winter evening, and it all comes together with a deliciously simple Maple-Dijon Dressing for drizzling and dipping each bite.

overhead view sheet pan chicken and roasted veggies coated in seasoning and drizzled with maple dijon mustard.

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A full Sheet pan Chicken Dinner Made with Ease

In this one-pan recipe, chicken breasts get seasoned perfectly with a slightly sweet and warm dry spice rub. Then, nestled among tender roasting carrots and Brussels sprouts, the chicken breasts cook to a perfect tender and juicy doneness. While everything is roasting in the oven, you can quickly stir together the homemade maple-mustard sauce that perfectly complements this harvest dinner.

All ingredients for harvest sheet pan chicken and veggies arranged in small bowls

Ingredients to make Harvest Sheet Pan Chicken

Here are the ingredients you’ll need to make this easy and healthy sheet pan chicken dinner recipes tonight!

  • Boneless, skinless chicken breasts you’ll need 1 to 1 1/2 pounds of chicken breasts or cutlets; may use chicken thighs, as well
  • Carrots – or use diced parsnip, turnips, sweet potatoes, or winter squash
  • Brussels sprouts – or use broccoli, cauliflower, bok choy, or celeriac
  • Red onion – or sub a thinly sliced yellow onion
  • Avocado oil – may use olive oil, as well
  • Brown sugar – can use coconut sugar
  • Spices – you’ll need ground cumin, ground cinnamon, ground ginger, fine salt, and black pepper for the dry rub; and you’ll need dried oregano and onion powder to use in the maple-mustard dressing
  • Mayonnaise
  • Dijon mustard – may sub spicy brown mustard or yellow mustard
  • Pure maple syrup – we like this Grade A robust and organic pure maple syrup
  • Coconut aminos – or use 1 teaspoon of low-sodium soy sauce or tamari; read our post about why we like to cook with coconut aminos here

    Keep reading and scrolling for tips for success, as well as the complete recipe. The ingredient list with exact measurements can be found in the recipe card below.

Tip!

Switch Things Up With Your Favorite Veggies

The combination of carrots, Brussels sprouts, and red onion are just right for the warm fall flavors of this sheet pan chicken recipe. But you can certainly use any vegetables you’d like! Here are some good swaps for the vegetables listed in the recipe card:

  • Instead of carrots: try parsnips, turnips, beets, sweet potatoes, or winter squash, such as butternut squash or acorn squash
  • Instead of Brussels sprouts: you could use broccoli, cauliflower, bok choy, or celeriac
  • Instead of red onion: try sliced yellow onion, leeks, or shallots
Sheet pan filled with seasoned chicken breasts and cut vegetables ready for baking.

How to make This harvest sheet pan Chicken Dinner

You can make this simple sheet pan chicken breast dinner in 4 easy steps:

  1. Preheat the oven and sheet pan. Place a large rimmed baking sheet in the oven and preheat the oven with the pan in the oven. Preheating the baking sheet helps the ingredients cook evenly. 
  2. Bake the hard vegetables. When the baking sheet is hot, add the carrots and Brussels sprouts to the pan and bake for 15 minutes.
  3. Make the rub and add the chicken. In a small bowl, combine the ingredients for the dry rub. Rub the chicken with oil and sprinkle the seasoning rub all over. Add the red onion and the seasoned chicken to the sheet pan with the other vegetables and bake for another 10 to 15 minutes.
  4. Prepare the maple-mustard dressing. Combine the sauce ingredients in a bowl. Serve the maple-dijon sauce with the roasted chicken and vegetables for a delicious, well-rounded meal.

Our Favorite Sheet Pan Set

We all love our set of NordicWare aluminum sheet pans for making sheet pan recipes like this one, as well as baked goods. NordicWare is 100% made in USA in Minneapolis, Minnesota (we love that, being from the Midwest ourselves) and because they’re sturdy (foods don’t burn easily on them) and made from pure, uncoated natural aluminum (aka, easy to clean!)

Check out this set

For the complete directions, ingredient amounts, and nutrition analysis that lists calories, protein, carbohydrates, fiber, sugar, sodium per serving, scroll down to the recipe card below.

Tip!

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Our whole team here at The Real Food Dietitians loves to restock our pantries each quarter with baking and cooking essentials from Thrive Market. We find that Thrive Market offers the best prices on natural, organic, and specialty foods, including pantry staples, spices, and baking ingredients. You’ll get and extra 30% off of your first order and free gift valued up to $50 when you create a new membership today

Overhead view maple dijon mustard in small glass jar.

Maple-Dijon Dressing is so creamy and dreamy

We’re in love with this simple mayonnaise-based dressing that really makes this sheet pan chicken recipe come to life! The maple and Dijon flavors fit in just perfectly with the autumnal seasonings in the dry rub and the in-season veggies.

Roasted chicken and veggies on sheet pan with small jar of maple dijon dressing on side.

More Sheet Pan Chicken Recipes To Try

See All Sheet Pan Recipes

FAQ: Tips for Success!

Here are some frequently asked questions about this Harvest Sheet Pan Chicken Dinner recipe:

  • What size sheet pan should I use? You can use whatever sheet pan you have available. An 18×13 (or larger sheet pan) is a good size to fit all of the ingredients on one pan. If you only have smaller sheet pans, that is OK, too. If that’s the case, we recommend you divide the ingredients among two pans. This way the pan won’t be too crowed and hot air can still circulate around the ingredients to create that desirable roasted flavor. If you’re in need of some new good sheet pans, this is our favorite sheet pan set.
  • Can I add everything to the sheet pan from the start? No, since the long-storing veggies in this recipe (the carrots and Brussels sprouts) need to cook for a longer time, they should be added to the roasting pan first. After 15 minutes, the seasoned chicken breasts and sliced onions get added to the pan so that everything comes out perfectly done at the same time.
  • Could this be a make-ahead recipe? You bet! Save yourself some dinnertime stress down the road by partially or fully prepping this sheet pan chicken breast dinner ahead of time. You can enjoy the leftovers reheated or chilled for easy lunches and dinners. Or, to save yourself some time the night of, you can prep the dry rub, chop the veggies, and make the maple-dijon dressing up to two days in advance.
  • How should I store leftovers? Store leftover roasted chicken and veggies in a covered container in the fridge, and store leftover maple-dijon dressing in a separate covered container in the fridge. Read below for more storage tips and our favorite way to enjoy these leftovers.

Tip!

The Best Veggies For Sheet Pan Cooking

There are many vegetables that are perfectly suitable for oven roasting. You want to use vegetables that are dense and will become caramelized during the dry circulating heat of the oven cooking. Here are our favorite vegetables for roasting on a sheet pan.

  • baby red and yellow potatoes
  • sweet potatoes
  • broccoli
  • cauliflower
  • Brussels sprouts
  • asparagus
  • carrots
  • green beans
  • bell peppers
  • cabbage
  • onions
Close up overhead view harvest chicken dinner with roasted vegetables on sheet pan, drizzled with maple dijon dressing.

Make-Ahead and Storage Tips

This easy One-Pan Harvest Chicken and Vegetables recipe is a winner for both busy weeknights and weekends. To really speed things up, you can pre-cut the vegetables and store them in the fridge for up to two days before. Also, up to two days prior, you can mix together the dry rub (store it covered at room temp). And, you can fully prep the maple-dijon sauce (store it in a covered container in the fridge). The night of, all you need to do is roast the veg, season the chicken, and let it roast!

Store leftovers in a covered container in the fridge for up to 3 days. Enjoy them warm or cold. Tip: These leftovers are delicious as a main-dish salad when served over spinach or other greens and drizzled with the leftover maple-mustard sauce.

A Must-Have for Leftovers

Leftovers of this harvest chicken-and-veggie sheet pan dinner are great for easy lunches or chopping and serving over top of salad greens. Store leftovers in a covered storage container for up to 3 days in the fridge.

Shop Glass Storage Containers

A white plate filled with serving of harvest sheet pan chicken breast coated in seasoning and maple dijon dressing, side of roasted vegetables.

When to serve this harvest sheet Pan chicken

Think sweater season! When you notice a little nip in the air and want to reach for your favorite comfy sweatshirt and sweater, THAT is the perfect time to make this easy sheet pan chicken recipe. The flavors and seasonings are just right for fall. The veggies are in season (aka – so easy to find in stores, plus they’re of great quality and price when purchased in season). And the combination of ingredients is healthfully balanced. If you’d like more, serve this dinner over our quick-cooking Instant Pot Jasmine Rice or Instant Pot Brown Rice.

Sheet pan Harvest chicken with roasted veggies, maple dijon dressing drizzled over top.

Recipe

Harvest Sheet Pan Chicken (with Maple-Dijon Dressing)

Easy enough for weeknights, perfect for meal prep, and delicious to serve to guests, this Sheet Pan Chicken Dinner features harvest season veggies and an amazing Maple-Dijon Dressing. Everything cooks together on one pan for ultimate ease and perfect doneness. 

Prep: 20 minsCook: 35 minsTotal: 55 mins

Ingredients

For the Sheet Pan Chicken Breasts: 

  • 4 boneless, skinless chicken breasts or cutlets (1 to 1½ lbs), patted dry*
  • 12 oz long carrots (3 large), cut on the diagonal into 2-inch pieces
  • ½ lb. Brussels sprouts, cut in half (large ones cut into quarters)
  • ½ medium red onion, sliced (1 cup)
  • 1 tablespoon + 1 teaspoon avocado oil or olive oil, divided
  • 2 teaspoons brown sugar
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • ½ teaspoon fine salt
  • ¼ teaspoon black pepper
  • Nonstick cooking spray

For the Maple-Mustard Sauce:

  • 3 tablespoons mayonnaise
  • 2 tablespoons Dijon or spicy brown mustard
  • 1 tablespoon pure maple syrup
  • 2 teaspoons coconut aminos (or 1 teaspoon low-sodium soy sauce)
  • ¼ teaspoon dried oregano
  • ¼ teaspoon onion powder
  • Pinch of fine salt and black pepper

Instructions

  1. Place a large rimmed baking sheet in the oven and preheat the oven to 450℉  with the pan in the oven. (Note: Preheating the baking sheet helps the ingredients cook evenly.) 
  2. While the oven preheats, place carrots and Brussels sprouts in a medium bowl. Drizzle with 1 tablespoon of oil. Sprinkle with salt and pepper and toss to coat. Set aside. 
  3. When the oven is preheated, use an oven mitt to carefully remove the hot sheet pan from the oven. Spray the sheet pan with cooking spray. Spread the carrots and Brussels sprouts (not the red onion yet) in an even layer on the baking sheet. Return the baking sheet to the oven and bake for 15 minutes. 
  4. Meanwhile, make the rub: In a small bowl, combine the brown sugar, cumin, cinnamon, ginger, salt, and pepper. 
  5. Rub the chicken breasts with the remaining 1 teaspoon of the oil. Sprinkle all over with the seasoning rub. Overhead view sheet pan filled with seasoned chicken breasts and cut veggies ready for baking.
  6. After the carrots and Brussels sprouts have been roasting for 15 minutes, remove the baking sheet from the oven. Stir the vegetables and make spaces for the chicken and red onion. Nestle the seasoned chicken breasts among the vegetables. Add the sliced red onion to the pan. Return sheet pan to oven and bake until the chicken is cooked through and registers 165℉ on an instant read thermometer, 10 to 15 minutes more (check temp at 10 mins and keep cooking, if needed). Overhead view small glass jar filled with maple dijon dressing.
  7. While the chicken is cooking, prepare the Maple-Mustard Sauce by combining the mayonnaise, mustard, maple syrup, coconut aminos, oregano, and onion powder in a small bowl. Taste and season with salt and pepper as desired. 
  8. Serve Maple-Mustard Sauce with chicken and vegetables. Any leftover sauce may be stored in an airtight container in the refrigerator for up to 4 days.

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Notes

*If the chicken breasts are really large, cut them in half so you have 4 portions total. If chicken breasts are really thick, pound them to an even thickness before cooking. May sub chicken thighs, if you’d rather. 

Store leftovers in a covered container in the fridge for up to 3 days. Enjoy them warm or cold. These leftovers are delicious as a main-dish salad when served over spinach or other greens and drizzled with the leftover maple-mustard sauce.

Sheet pan recipes are one of our favorite ways to make healthful dinners that include several food groups (and more nutrients). If you’re in need a new, good sheet pan, this is our favorite sheet pan set. For more healthy sheet pans dinners, we have an entire Sheet Pan Dinners category page for you to find some more delicious recipes that work. 

Nutrition Information

  • Serving Size: 1/4 of the recipe with sauce
  • Calories: 316
  • Fat: 12 g
  • (Sat Fat: 2 g)
  • Sodium: 675 mg
  • Carbohydrate: 22 g
  • (Fiber: 5 g
  • Sugar: 12 g)
  • Protein: 30 g
  • Cholesterol: 74 mg

Dietary

© The Real Food Dietitians

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Overhead view sheet pan filled with seasoned chicken breasts, roasted veggies and drizzled with maple dijon dressing.

Photo Credit: The photos in this blog post were taken by Rachel of Half Acre House

For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!

Jessie Shafer

Jessie Shafer

Jessie is a Registered Dietitian Nutritionist living near Denver, CO where she splits her time among nearby playgrounds, typing away at her trusty laptop, and heating up her home kitchen with delicious experiments. Her best taste tester is her husband, a Denver firefighter with a well-trained palate. A former magazine editor-in-chief, Jessie has a long career in food publishing and health writing. While she once played centerfield for the Northwestern University softball team, Jessie now prefers her fitness in the way of biking up mountain passes and chasing two busy toddlers (the latter proving to be the more exhausting activity).

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