Description
This Sheet Pan Maple Glazed Chicken with Vegetables is a delicious and easy one-pan meal featuring tender chicken thighs glazed with a sweet and savory maple sauce, roasted alongside butternut squash, Brussels sprouts, and red onion. Perfect for a nutritious and flavorful dinner that's ready in just 35 minutes.
Ingredients
Scale
Chicken and Vegetables
- 6 boneless, skinless chicken thighs
- 2 cups butternut squash, cubed
- 2 cups Brussels sprouts, trimmed and halved lengthwise
- 1/2 large red onion, sliced
- 1 Tbsp olive oil
- Salt and pepper, to taste
Sauce
- 3 Tbsp lower-sodium soy sauce or tamari (for gluten-free)
- 1/3 cup pure maple syrup
- 1 tsp sesame oil
- 2 Tbsp grated ginger
- 1/4 tsp red pepper flakes
- 1 tsp fresh thyme
Instructions
- Preheat Oven: Preheat your oven to 425 degrees Fahrenheit to prepare for roasting the chicken and vegetables.
- Prepare Vegetables: Add the cubed butternut squash, halved Brussels sprouts, and sliced red onion to a large sheet pan. Toss them with 1 tablespoon of olive oil until well coated.
- Add Chicken and Season: Place the chicken thighs on top of the vegetables in the sheet pan. Season everything generously with salt and pepper to taste.
- Make Maple Glaze Sauce: In a bowl, whisk together the lower-sodium soy sauce (or tamari), pure maple syrup, sesame oil, grated ginger, red pepper flakes, and fresh thyme until combined.
- Brush Sauce on Chicken: Brush the maple glaze sauce generously over each chicken thigh, reserving some sauce for later use.
- Bake: Place the sheet pan in the preheated oven and bake for 30 minutes or until the chicken juices run clear and the vegetables are tender. For crisper vegetables, turn on the broiler for a few minutes at the end of baking.
- Finish and Serve: Brush the reserved sauce over the cooked chicken and vegetables, then serve immediately and enjoy your flavorful meal!
Notes
- You can substitute chicken breasts if preferred, but adjust cooking time to prevent drying out.
- For a gluten-free version, use tamari instead of soy sauce.
- To add more heat, increase the amount of red pepper flakes according to your preference.
- Be sure to watch the broiler closely to avoid burning the vegetables if you choose to crisp them.
- Use fresh thyme for the best flavor, but dried thyme can work—use 1/3 tsp dried thyme if substituting.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 15 g
- Sodium: 450 mg
- Fat: 18 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 4 g
- Protein: 28 g
- Cholesterol: 85 mg
