Fall 2026

HARVEST SHEET PAN CHICKEN WITH MAPLE-DIJON DRESSING

A Warm, Flavorful One-Pan Dinner Perfect For Cool Fall Evenings

KEY INGREDIENT BENEFITS

Chicken Breasts – Provide lean protein that supports muscle maintenance and helps make the meal satisfying.

Brussels Sprouts – A source of fiber, vitamin C, and vitamin K that adds texture and hearty fall flavor.

Carrots – Provide fiber and beta-carotene, which the body converts into vitamin A.

Red Onion – Adds vitamin C, plant compounds, and a slightly sweet flavor as it roasts.

Avocado or Olive Oil – Provides unsaturated fats while helping the vegetables brown and roast evenly.

Cumin, Cinnamon, and Ginger – Create warm, seasonal flavor without requiring a lengthy marinade.

Maple-Dijon Sauce – Combines sweet, tangy, and savory flavors to bring the chicken and roasted vegetables together.

INGREDIENTS

FOR THE CHICKEN AND VEGETABLES

• Boneless, skinless chicken breasts or cutlets, patted dry – 4 breasts, or 1 to 1½ pounds total

• Carrots, cut diagonally into 2-inch pieces – 12 ounces, about 3 to 4 large carrots

• Brussels sprouts, halved – ½ pound, about 2 to 2½ cups; quarter any especially large sprouts

• Red onion, sliced – ½ medium onion, about 1 cup

• Avocado oil or olive oil – 1 tablespoon plus 1 teaspoon, divided

• Brown sugar – 2 teaspoons

• Ground cumin – 1 teaspoon

• Ground cinnamon – 1 teaspoon

• Ground ginger – 1 teaspoon

• Fine salt – ½ teaspoon, plus more for seasoning

• Black pepper – ¼ teaspoon, plus more for seasoning

• Nonstick cooking spray – As needed

FOR THE MAPLE-DIJON SAUCE

• Mayonnaise – 3 tablespoons

• Dijon mustard or spicy brown mustard – 2 tablespoons

• Pure maple syrup – 1 tablespoon

• Coconut aminos – 2 teaspoons, or 1 teaspoon low-sodium soy sauce

• Dried oregano – ¼ teaspoon

• Onion powder – ¼ teaspoon

• Fine salt and black pepper – A pinch of each, or to taste

DIRECTIONS

1. Preheat the Oven and Baking Sheet

Place a large, rimmed baking sheet in the oven. Preheat the oven and baking sheet to 450°F. Heating the pan in advance helps the ingredients begin cooking evenly.

2. Prepare the Vegetables

Place the carrots and Brussels sprouts in a medium bowl. Drizzle with 1 tablespoon of oil, season lightly with salt and pepper, and toss until evenly coated.

3. Start Roasting the Vegetables

Carefully remove the hot baking sheet from the oven using oven mitts. Coat the pan with nonstick cooking spray, then spread the carrots and Brussels sprouts into an even layer. Return the pan to the oven and roast for 15 minutes.

4. Season the Chicken

In a small bowl, combine the brown sugar, cumin, cinnamon, ginger, ½ teaspoon salt, and ¼ teaspoon black pepper. Rub the chicken with the remaining 1 teaspoon of oil, then coat it evenly with the seasoning mixture.

5. Add the Chicken and Onion

Remove the baking sheet from the oven and stir the vegetables. Make room for the chicken, then place the seasoned chicken and sliced red onion on the pan. Return the pan to the oven and roast for another 10 to 15 minutes. The chicken is ready when its thickest portion reaches 165°F on an instant-read thermometer.

6. Make the Maple-Dijon Sauce

While the chicken finishes cooking, stir together the mayonnaise, mustard, maple syrup, coconut aminos or soy sauce, oregano, and onion powder. Taste and add salt and pepper as desired.

7. Serve

Serve the roasted chicken and vegetables with the maple-Dijon sauce for drizzling or dipping.

TIPS & VARIATIONS

• Keep the chicken even: If the chicken breasts are especially large, cut them into four portions. Pound thicker pieces to an even thickness so they cook at approximately the same rate.

• Avoid crowding the pan: Use a large baking sheet, approximately 18 by 13 inches. If the ingredients feel crowded, divide them between two pans so the vegetables roast instead of steam.

• Change the vegetables: Replace the carrots with parsnips, turnips, sweet potatoes, or winter squash. Broccoli or cauliflower can be used in place of the Brussels sprouts.

• Prepare ahead: Chop the vegetables, combine the seasoning mixture, and prepare the maple-Dijon sauce up to two days in advance. Store the vegetables and sauce separately in the refrigerator.

• Store the leftovers: Refrigerate leftover chicken and vegetables in a covered container for up to three days. Store the maple-Dijon sauce separately for up to four days.

Source: The Real Food Dietitians (Jessie Shafer)