Maple Dijon Chicken & Roasted Veggies Sheet Pan Dinner


I'm all about quick and easy meals. For the nights I get home late or just don't feel like cooking, I need meals I can make with little effort to prevent me from ordering out. Sheet pan dinners are one of my faves! They're SO easy. You literally just throw everything on a sheet pan and have dinner in less than 30 minutes.

This recipe was for our monthly #letsberealmeals challenge. Each month a group of registered dietitians and myself create recipe videos of simple, healthy meals you can actually make. Each recipe contains less than 10 ingredients and takes less than 30 minutes to make. Follow me on Instagram for more recipes and nutrition tips and stay tuned on the 15th of each month for more recipe videos.

This month the #letsberealmeals theme was apples, as we try to get festive for fall. We don't always think of adding fruit to our dinners or more savory meals but they can add great flavor and a subtle sweetness and help you get in more produce in your day. Speaking of apples, check out one of my very first posts and one of my all time favorite fall recipes here: Homemade Applesauce.

For this recipe, I just bought 2 chicken breasts thinking it would be enough to feed us both just for dinner. I ended up slicing the chicken breasts into a total of 6 tenders just so they would cook faster, and it ended lasting us for leftovers too. Depending on appetites and the size of your chicken, I'd say this recipe is good for about 4 servings.


sheetpan dinner

2 chicken breasts (~0.5lbs each), sliced into tenders
1/2 onion, chopped
3 cups Brussels sprouts, halved
2 cups shredded kale (or about 2-3 stalks)
1 apple, chopped (any kind)

for the sauce:
3 Tbsp pure maple syrup
3 Tbsp Dijon mustard
1.5 Tbsp apple cider vinegar (balsamic may also be good if you don't have ACV on hand)



1. Preheat oven to 400F. Line a baking sheet with a silpat mat or parchment paper to prevent sticking.

2. Combine ingredients for the sauce in a small bowl, whisk with a fork.

3. Add veggies to your baking sheet, add the chicken on top. 

4. Drizzle the sauce over everything. Give the sheet pan a light shake to mix it all together. (If you don't mind the extra dish you could also mix everything with the sauce in a bowl before spreading on the sheet pan).

5. Bake for 20-25 minutes until chicken is cooked through or reads 165 with a meat thermometer. Check after 15 minutes and mix everything around and flip chicken.