This Sheet Pan Maple Glazed Chicken with Butternut Squash and Brussels Sprouts is healthy, delicious and easily made all on one pan in just 30 minutes! The most flavorful weeknight dinner that is perfect for your fall meal prep!
Table of Contents
- Why You’ll Love This
- Ingredients You’ll Need
- How to Make Sheet Pan Maple Chicken with Butternut Squash and Brussels
- Sheet Pans I Love to Use
- Tips for Success
- Other Variations
- What to Serve with Maple Chicken
- Frequently Asked Questions
- More Sheet Pan Meals
- More Chicken Recipes
- Sheet Pan Maple Glazed Chicken with Butternut Squash and Brussels Sprouts Recipe
This Sheet Pan Maple Chicken with Butternut Squash and Brussels Sprouts is the perfect easy and healthy fall dinner! Juicy chicken thighs, tender butternut squash and crispy Brussels sprouts are tossed in a sweet and savory maple ginger sauce and roasted all together on one pan for an easy weeknight meal. Packed with seasonal veggies and tons of flavor, this sheet pan chicken recipe comes together in just 30 minutes with minimal cleanup!
Why You’ll Love This
- Easy to make – everything cooks all on one sheet pan in just 30 minutes making clean-up a breeze!
- Healthy and flavorful – you get lean protein, fiber-packed veggies and a flavorful glaze all in one meal.
- Customizable – use whatever vegetables you have on hand which is perfect for cleaning out the fridge.
- Great for meal prep – leftovers reheat really well making it perfect for meal prepping lunches for the week.
Ingredients You’ll Need
- chicken – this recipe calls for 2 pounds boneless chicken thighs (bone-in works too), but you could also use boneless skinless chicken breasts if you prefer.
- veggies – I used a combination of butternut squash, brussels sprouts and red onion
- olive oil – this helps infuse the flavors into the chicken and veggies while preventing everything from sticking to the pan. I like to use a good olive oil that doesn’t have to be expensive, just make sure it’s cold-pressed and organic for the most flavor.
- soy sauce – I always use low-sodium soy sauce as I find that regular soy sauce can make dishes too salty. You could also swap the soy sauce with tamari or coconut aminos to make this gluten-free.
- maple syrup – adds sweetness without using any refined sugar, but you could also use honey or other natural sweetener.
- sesame oil – brings all these delicious flavors together!
- ginger – fresh ginger is definitely best in this dish, but if all you have is ground ginger you can use.
- thyme – fresh thyme really adds such a fresh taste to this meal, but you could use dried thyme, dried rosemary or even dried oregano as well.
- red pepper flakes – this is optional, but adds a nice kick of spice to this meal.
- salt + pepper – needed to season the chicken and vegetables while adding flavor.
How to Make Sheet Pan Maple Chicken with Butternut Squash and Brussels
- Prepare veggies. Line a large baking sheet with parchment paper or spray with nonstick cooking spray. Add cubed butternut squash, brussels sprouts and red onion in a single layer and toss with olive oil, mixing well.
- Add chicken. Place the chicken thighs on top of the vegetables skin-side up and season everything with salt and black pepper.
- Make the sauce. In a small bowl, whisk together the soy sauce, pure maple syrup, sesame oil, grated ginger, red pepper flakes, fresh thyme, kosher salt and pepper. Brush the sauce generously over each chicken thigh, reserving the rest of the sauce for later.
- Bake in the oven. Place the sheet pan in the preheated oven at 425 degrees F for 25 to 30 minutes, or until juices have run clear and the vegetables are nice and tender. Brush the reserved maple sauce over top of the chicken and veggies, sprinkle with extra thyme and enjoy!
If you prefer crispier vegetables and some nice browning on the chicken, I highly recommend popping the broiler on in the last few minutes of cooking!
Sheet Pans I Love to Use
Also, I get a lot of questions about what pans I use for my sheet pan meals and I have found these pans to be fantastic! They are nice and big with extra thickness for durability as well as deep so they can hold a lot of stuff. I also think the price point is super reasonable as well for this quality!
Tips for Success
- Cut veggies evenly – this ensures that all the vegetables roast at the same speed and cook evenly.
- Don’t overcrowd the pan – spread everything out on the single sheet pan for better caramelization. Feel free to use two sheet pans, if necessary.
- Flip veggies halfway through – this ensures even cooking and caramelization of the vegetables.
- Double the glaze – if you like a little extra sauce to drizzle over the veggies or want to marinate the chicken for even more flavor.
- Check for doneness – you’ll know the chicken is cooked through when the internal temperature of the chicken reads 165 degrees F on a meat thermometer.
- Broil for extra caramelization – for those deliciously golden, caramelized edges, switch the oven to broil for the last 2 to 3 minutes of cooking. Keep a close eye on everything so the maple glaze doesn’t burn.
Other Variations
- Protein – we are using boneless chicken thighs in this recipe, but feel free to use boneless chicken breasts or bone-in chicken thighs if you prefer. You could also swap out the chicken for salmon, shrimp, or other protein choice. Just make sure to adjust the cooking time as-needed.
- Vegetables – you can easily swap out the butternut squash and brussels sprouts for other veggies such as green beans, sweet potatoes, broccoli florets, cauliflower, carrots, shallots or bell peppers.
- Other additions – since this is a seasonal recipe, feel free to add in chopped apples or pears for a sweet and savory combo. You could also throw in some toasted pecans, walnuts, crumbled bacon or dried cranberries.
- Sauce – feel free to adjust the sauce to your liking such as adding fresh garlic (or garlic powder), a little dijon mustard for a different taste and switching up the fresh thyme with some rosemary or even fresh basil.
- Make it a stir fry – you could easily make this recipe into a simple stir fry using chopped chicken breasts instead of thighs along with a variety of veggies.
What to Serve with Maple Chicken
This sheet pan maple chicken is already a complete meal with juicy chicken thighs, roasted butternut squash and Brussels sprouts, but you can easily add a simple side to make it even more filling!
- Rice or quinoa – serve this maple chicken over my Perfect Instant Pot Brown Rice or your favorite fluffy quinoa to soak up all that delicious maple ginger sauce.
- A fresh salad – pair this cozy fall dinner with my Roasted Sweet Potato, Quinoa and Kale Salad for a hearty seasonal meal.
- Warm dinner rolls – these Honey Butter Dinner Rolls would make a delicious addition for a cozy family dinner.
Frequently Asked Questions
Yes! Boneless, skinless chicken breasts work well in this recipe. Depending on their size and thickness, they may cook a little faster than chicken thighs, so I recommend checking them early to avoid overcooking. Chicken is fully cooked when the internal temperature reaches 165°F.
Yes, I recommend peeling the butternut squash before cutting it into cubes. The skin can be tough and chewy even after roasting. To save time, you can also purchase pre-peeled and cubed butternut squash from the grocery store.
Fresh butternut squash will give you the best texture and caramelization, but frozen can work in a pinch. There is no need to thaw it first, but keep in mind that frozen squash releases more moisture as it cooks, so it may turn out softer and won’t caramelize quite as well.
This recipe is easy to customize with your favorite vegetables! Try swapping the Brussels sprouts or butternut squash for sweet potatoes, broccoli, cauliflower, carrots or red onion. Just make sure to cut everything into similar-sized pieces so the vegetables cook evenly.
Make sure the vegetables are spread out in a single layer on the sheet pan with plenty of room between them. Overcrowding causes the vegetables to steam instead of roast. For even more caramelization, broil everything for the final 2 to 3 minutes, keeping a close eye on the maple glaze so it doesn’t burn.
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More Sheet Pan Meals
- Sheet Pan Lemon Herb Chicken and Potatoes
- Sheet Pan Sesame Chicken and Veggies
- Sheet Pan Honey Balsamic Chicken and Veggies
- Sheet Pan Ginger Soy Glazed Salmon
- Sheet Pan Chicken Fajitas
More Chicken Recipes
- Lemon Herb Grilled Chicken
- Easy Air Fryer Chicken Breast
- Honey Garlic Chicken and Green Beans
- One Pan Pineapple Teriyaki Chicken
- Healthy Chicken Enchiladas
- Chicken and Wild Rice Soup
Hope you all enjoy this Sheet Pan Maple Chicken with Butternut Squash and Brussels Sprouts! If you love this as much as we do, please leave a ⭐️⭐️⭐️⭐️⭐️ star rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny!
Sheet Pan Maple Glazed Chicken with Butternut Squash and Brussels Sprouts
Ingredients
- 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
For the sauce:
- 3 Tbsp lower-sodium soy sauce, or tamari if 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 to 425 degrees F.
- Add the squash, brussels sprouts and onion to a large sheet pan and toss with olive oil, mixing well.
- Then place the chicken thighs on top of the veggies and season chicken and veggies with salt and pepper.
- To make the sauce, whisk together all ingredients and brush sauce generously over each chicken thigh, reserving the rest for later.
- Bake chicken and veggies for 25 to 30 minutes, or until the juices have run clear and veggies are nice and tender. Feel free to turn the broiler on for a few minutes if you like your veggies crispier!
- Brush reserved marinade over top of the chicken and veggies, serve and enjoy!
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This is an excellent recipe. I followed the recipe and just added garlic. Had the chicken marinate for a few hours. Roasted with carrots, red onion, red pepper, butternut squash and Brussels sprouts. Husband and guests said it was a 10/10. Will definitely make again.
This was soooo good! My husband never comments on food and even he told me how good it was. The only thing I did differently was to keep the Brussels sprouts separate until the very end to keep them crispy. The sauce is so tasty!
My whole family loved it! This is going to become one of my regular weekly meals.