Description
This Sheet Pan Maple Glazed Chicken with Vegetables is a wholesome, flavorful dinner featuring tender chicken thighs baked alongside butternut squash, Brussels sprouts, and red onion. The chicken is brushed with a sweet and savory maple-ginger glaze that caramelizes beautifully in the oven for a deliciously balanced meal that’s easy to prepare and clean up.
Ingredients
Scale
Proteins
- 6 boneless, skinless chicken thighs
Vegetables
- 2 cups butternut squash, cubed
- 2 cups Brussels sprouts, trimmed and halved lengthwise
- 1/2 large red onion, sliced
Seasonings and Oils
- 1 tablespoon olive oil
- Salt and pepper, to taste
Sauce
- 3 tablespoons lower-sodium soy sauce or tamari if gluten-free
- 1/3 cup pure maple syrup
- 1 teaspoon sesame oil
- 2 tablespoons grated ginger
- 1/4 teaspoon red pepper flakes
- 1 teaspoon fresh thyme
Instructions
- Preheat Oven: Preheat your oven to 425 degrees Fahrenheit to ensure it’s hot enough to cook the chicken and vegetables evenly.
- Toss Vegetables: In a large sheet pan, combine the cubed butternut squash, halved Brussels sprouts, and sliced red onion. Drizzle with olive oil and toss everything together until well coated.
- Prepare Chicken and Season: Place the chicken thighs on top of the bed of vegetables on the sheet pan. Season both the chicken and vegetables generously with salt and pepper to taste.
- Make Maple Glaze: In a small bowl, whisk together the soy sauce, maple syrup, sesame oil, grated ginger, red pepper flakes, and fresh thyme to create a flavorful glaze.
- Brush Sauce: Brush the maple glaze generously over each chicken thigh, reserving some of the sauce to baste later.
- Bake: Bake in the preheated oven for 25 to 30 minutes until the chicken’s juices run clear and the vegetables are tender. For a crispier finish, you may turn on the broiler for a few minutes at the end—watch carefully to avoid burning.
- Baste and Serve: Brush the reserved glaze over the cooked chicken and vegetables just before serving. Plate and enjoy your flavorful sheet pan meal!
Notes
- Use tamari instead of soy sauce to make this dish gluten-free.
- For a spicier kick, increase the amount of red pepper flakes or add a pinch of cayenne pepper.
- Turning on the broiler briefly at the end crisps up the vegetables and chicken skin nicely, but watch it closely to prevent burning.
- Leftover glaze can be warmed slightly and served as a dipping sauce on the side.
- Ensure chicken reaches an internal temperature of 165°F for safe consumption.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 15 g
- Sodium: 450 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 90 mg
