Maple-Glazed Sheet Pan Chicken with Roasted Vegetables

This Sheet Pan Maple Glazed Chicken with Vegetables is healthy, delicious and easily made all on one pan in just 30 minutes! The most flavorful weeknight dinner that’s perfect for fall meal prep.

This recipe couldn’t be simpler or more satisfying. Sheet pan dinners are my go-to for busy weeknights: everything roasts together so you get a complete, balanced meal with minimal cleanup. The maple-ginger glaze gives the chicken a sweet-savory finish while the roasted vegetables caramelize and become irresistibly tender and crisp. This dish yields about four hearty servings (or up to six smaller portions), making it ideal for leftovers and meal prep.

Why You’ll Love This

• Quick and easy – ready in about 30 minutes, and everything cooks on a single sheet pan for fast cleanup.
• Healthy and balanced – lean protein plus fiber-rich vegetables and a naturally sweet glaze.
• Flexible – swap in whatever veggies you have on hand to make it fit your pantry.
• Meal-prep friendly – leftovers reheat well for lunches or future dinners.

Ingredients You’ll Need

• Chicken – about 2 pounds boneless chicken thighs (skinless recommended for this version). Bone-in thighs work as well; adjust cooking time as needed. Boneless, skinless chicken breasts are another option if preferred.
• Vegetables – a mix of cubed butternut squash, halved Brussels sprouts, and sliced red onion (or your favorites).
• Olive oil – a tablespoon to toss the vegetables so they roast without sticking and pick up flavor.
• Soy sauce – low-sodium soy sauce is recommended; replace with tamari or coconut aminos for a gluten-free option.
• Pure maple syrup – provides natural sweetness; honey or another natural sweetener may be substituted.
• Sesame oil – a small amount to add depth and a hint of nutty flavor.
• Fresh ginger – grated fresh ginger gives brightness; use ground ginger only if fresh isn’t available.
• Fresh thyme – complements the fall vegetables; dried thyme or rosemary may be used as alternatives.
• Red pepper flakes – optional, for a gentle kick.
• Salt and pepper – to taste, for seasoning both chicken and vegetables.

How to Make Maple-Glazed Chicken and Veggies

1. Preheat the oven. Set to 425°F (220°C).
2. Prepare the vegetables. Line a large rimmed baking sheet with parchment paper or foil. Spread cubed butternut squash, halved Brussels sprouts and sliced red onion in a single layer. Toss with olive oil, salt and pepper.
3. Arrange the chicken. Place the chicken thighs on top of the vegetables. Season the chicken with a bit of salt and pepper.
4. Make the glaze. In a small bowl, whisk together low-sodium soy sauce, pure maple syrup, sesame oil, grated ginger, red pepper flakes, and fresh thyme. Brush the glaze generously over each chicken thigh, reserving some for later.
5. Roast. Bake for 25–30 minutes, or until the chicken’s internal temperature reaches 165°F (74°C) and the vegetables are tender and caramelized. For extra browning, place the pan under the broiler for a few minutes at the end—watch closely to prevent burning.
6. Finish and serve. Brush the reserved glaze over the chicken and vegetables before serving. Garnish with additional thyme if desired.

Why Sheet Pan Meals Work

Sheet pan dinners save time and reduce cleanup. They’re adaptable to whatever produce is in season, and they make it easy to prep lunches for the week. Roast once and enjoy several meals without much extra effort.

Tips for Success

• Cut vegetables uniformly so they roast evenly.
• Choose thighs for juiciness – chicken thighs remain tender and flavorful; breasts can be used but may dry out if overcooked.
• Line the pan with parchment or foil for effortless cleanup.
• Don’t overcrowd the pan – leave breathing room around pieces so they can brown properly.
• Flip veggies halfway through cooking for even caramelization.
• Double the glaze if you like extra sauce for drizzling or for marinating the chicken ahead of time.
• Thicken the glaze with a teaspoon of cornstarch or arrowroot if you prefer a stickier finish.
• Check doneness using an instant-read thermometer; the safe internal temperature for chicken is 165°F (74°C).

Variations

• Proteins: Swap chicken thighs for breasts, bone-in thighs, salmon, or shrimp—adjust cooking times accordingly.
• Vegetables: Use green beans, sweet potatoes, broccoli, cauliflower, carrots, or bell peppers depending on the season.
• Add-ins: Toss in chopped apples or pears for a sweet-savory twist; add toasted pecans, walnuts, crumbled bacon or dried cranberries for texture.
• Sauce tweaks: Add garlic, a touch of Dijon mustard, or swap thyme for rosemary or basil to change the flavor profile.

Prepping and Storage

To store: Refrigerate leftovers in an airtight container for 3–4 days. Reheat in a 350°F oven for 10–12 minutes or in the microwave until warmed through.

To meal prep: Portion chicken and vegetables into containers with brown rice or quinoa for ready-made lunches. A side salad completes the meal for a balanced plate.

Recipe Card

Prep time: 10 minutes   |   Cook time: 25 minutes   |   Total time: 35 minutes   |   Servings: 4 (up to 6)

Ingredients

• 6 boneless, skinless chicken thighs (about 2 pounds)
• 2 cups butternut squash, cubed
• 2 cups Brussels sprouts, trimmed and halved
• 1/2 large red onion, sliced
• 1 tbsp olive oil
• Salt and pepper, to taste

For the sauce:

• 3 tbsp low-sodium soy sauce (or tamari)
• 1/3 cup pure maple syrup
• 1 tsp sesame oil
• 2 tbsp grated fresh ginger
• 1/4 tsp red pepper flakes (optional)
• 1 tsp fresh thyme

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss squash, Brussels sprouts and onion with olive oil, salt and pepper on a large rimmed baking sheet.
3. Arrange chicken thighs on top of the vegetables and season.
4. Whisk sauce ingredients together and brush generously over the chicken, reserving some.
5. Bake 25–30 minutes until chicken reaches 165°F and vegetables are tender. Broil briefly if you want more browning.
6. Brush reserved sauce over everything, serve and enjoy.

Nutrition (approx. per serving)

Serving: 1 chicken thigh + 2/3 cup veggies — Calories: 255 kcal | Carbohydrates: 22.4 g | Protein: 24 g | Fat: 7.3 g | Sodium: 505 mg | Fiber: 2.3 g | Sugar: 12.9 g

If you make this recipe, enjoy the warm, comforting flavors and feel free to adapt the vegetables and glaze to your tastes. It’s an effortless way to enjoy a wholesome, flavorful dinner any night of the week.