Easy Chicken Thigh Sheet Pan Dinner, Maple Balsamic
This easy Chicken Thigh Sheet Pan Dinner with roasted vegetables and a delicious maple balsamic sauce is a simple weeknight meal full of nutrition and flavor! You can even meal prep ahead of time by chopping the veggies so all you have to do when dinner rolls around is season and roast everything. 😊
Equipment
- 1 large sheet pan (half sheet)
Ingredients
For Sheet Pan Chicken & Vegetables
- 1 lb chicken thighs
- 2 cups brussels sprouts, halved (about ½ lb of brussels)
- 2 cups sweet potato, diced (about 1 medium sweet potato)
- 2 cups cauliflower, chopped (about half a head of cauliflower)
- 1 tablespoon fresh rosemary, chopped, divided (or 1 teaspoon dried, you'll use ½ for the chicken and ½ for the veggies)
- 1 tablespoon fresh thyme, chopped, divided (or 1 teaspoon dried, you'll use ½ for the chicken and ½ for the veggies)
- 3 cloves garlic, minced or grated
- 3 tablespoon extra virgin olive oil, divided (you'll use 1 tablespoon for the chicken + 2 tablespoon for the veggies)
- 2 tablespoon balsamic vinegar
- ½ teaspoon garlic powder
- 1 teaspoon kosher salt, divided (you'll use ½ for the chicken and ½ for the veggies)
- ½ teaspoon black pepper, divided (you'll use ½ for the chicken and ½ for the veggies)
For Maple Balsamic Sauce
- 2 tablespoon balsamic vinegar
- 1 tablespoon pure maple syrup
- ½ tablespoon Dijon mustard
- 1 tablespoon extra virgin olive oil
- pinch garlic powder
- pinch kosher salt
- dash black pepper
- 1-2 tablespoon water (to thin it out as needed)
Instructions
- Preheat the oven to 400℉ (200°C) and prep a large rimmed sheet pan by spraying it with olive oil spray. For easier clean up, line it with with parchment paper sprayed with cooking spray. Chop the veggies and combine the veggies, 2 tablespoon of olive oil, ½ tsp kosher salt, ¼ tsp black pepper, and ½ Tbsp each chopped rosemary and thyme in a large bowl. Add them to the large sheet pan in a single layer. Bake in the preheated oven for 10 minutes to give them a head start on the chicken.
- While the vegetables roast, marinade the chicken with the remaining 1 tablespoon of olive oil, 2 tablespoon balsamic vinegar, garlic, ½ Tbsp each chopped rosemary & thyme, ½ tsp kosher salt and ¼ tsp black pepper
- Make the sauce by combining the ingredients in a small bowl and whisk until well combined. Set aside.
- When the veggies are done with the first part of cooking, make space on the sheet pan by scooting the partially cooked vegetables to the sides and add the chicken in a single layer in the middle.
- Bake another 20-25 minutes until the chicken reaches an internal temperature of 165℉ (75°C) with a meat thermometer.
- Top with 2-3 tablespoons of the sauce and serve the rest on the side. Let the chicken rest at least 10 minutes before slicing it.
- Hint: be sure to use a large lined sheet pan big enough that everything can be in a single layer!
Notes
*suggested serving size: 1 heaping cup vegetables + 1 chicken thigh + 1-2 tablespoon dressing
Expert Tips
- Cut the vegetables into similarly sized pieces to ensure everything cooks evenly.
- Use a large sheet pan to make sure everything fits in a single layer.
- Be sure to spread the chicken and vegetables in an even layer on the baking sheet so that the air can circulate and cook everything through.
- The best way to tell for sure that your chicken is done is to measure the internal temperature with an instant read meat thermometer. Chicken is done when it reaches a temperature of 165℉ (75°C).
- Meal Prep - you can chop the vegetables ahead of time and marinade the chicken and store it in an airtight container the refrigerator for up to 8 hours. You can also make the dressing in advance so that when it comes time to make the sheet pan meal, all that's left to do is throw everything on a sheet pan and cook it.
- Refrigerator - Store leftovers in an airtight container in the fridge for up to 3-4 days. I suggest storing the sheet pan components separate from the dressing.
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊
Nutrition
Serving: 1 heaping cup vegetables + 1 chicken thigh and 1 tablespoon dressingCalories: 390kcalCarbohydrates: 29gProtein: 27gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 100mgSodium: 650mgFiber: 5gSugar: 8g
Tried this recipe?Let us know how it was!