Sheet pan chicken and vegetables with a tangy, sweet maple-mustard sauce gets remixed into an easy grain bowl and tasty burrito.
Protein-rich chicken is a staple when you’re trying to hit your macros. But too many dry, overcooked, flavorless versions have given this bird an unfair reputation for being boring. With the right cooking technique, seasoning, and accompaniments, chicken can make for a craveworthy and healthy meal.
That doesn’t mean you need to spend a lot of time in the kitchen, either. Inspired by Coach Woody, who routinely makes roasted chicken, potatoes, and carrots, this recipe is ideal for meal prepping. With just 10 minutes of hands-on work, you can make a big batch of this sheet pan chicken and veggies and eat it for days, or easily remix it into two fresh new dishes that you can eat later in the week (see below).
Baby carrots and baby potatoes require minimal chopping (if any). The simple, three-ingredient sauce comes together in seconds and completely lights up this dish with a tangy-sweet flavor. Basting the chicken with the sauce throughout the cooking process ensures it stays juicy, even when reheated.
Adjust the serving size based on your daily nutritional needs, and feel free to double the recipe to feed family members, or so that you have meals all week long. This dish gives you 40 to 70 grams of protein per serving (depending on your serving size), going a long way to help you get enough protein, which is essential during the first week of Four-Week Fast Track as you’ll be focused on hypertrophy-based training. You’ll also get a good dose of Vitamin A, which supports strong bones, and iron, which ultimately supports the flow of oxygen to your muscles.
Grab your sheet pan, and add this easy recipe to your chicken repertoire.
Sheet Pan Chicken and Vegetables with Maple-Mustard Sauce
- Serving
- 4 to 6
- Prep Time
- 10 minutes
- Cook Time
- 45 minutes
Nutritional Info
- Calories:
- 442
- Carbohydrates:
- 35 grams
- Protein:
- 47 grams
- Fat:
- 8 grams
Note: These values are based on 6 servings.
Ingredients
- 1/2 cup Dijon mustard
- 1/4 cup maple syrup
- Freshly ground black pepper
- 1 1/2 pounds baby potatoes, halved or quartered
- 1/2 pound baby carrots, drained of any water
- 1 tablespoon extra virgin olive oil + additional for chicken
- 1/2 teaspoon kosher salt + additional for chicken
- 8 to 10 fresh thyme sprigs, stripped
- 2 pounds boneless, skinless chicken breasts
Directions
Preheat the oven to 400 degrees F and line a large-rimmed sheet pan with parchment paper.
Whisk the mustard, maple syrup, and a few grinds of black pepper (about 1/4 teaspoon) together in a small bowl. Reserve half the sauce for leftovers.
Pat the chicken breasts down with paper towels to ensure they are dry (this will help the chicken brown). Place the chicken breasts on the sheet pan. Drizzle olive oil over the chicken breasts and sprinkle kosher salt on both sides. Salt them to your taste and dietary needs if you’re watching your sodium intake, but a good rule of thumb is ½ teaspoon per pound.
In a large bowl, toss the potatoes and carrots with 1 tablespoon olive oil, 1/2 teaspoon kosher salt, a few grinds of black pepper, and thyme.
Spread the potatoes and carrots out in a single layer on the rest of the sheet pan.
Roast for 15 minutes. Remove the pan from the oven and drizzle the potatoes and chicken with 3 tablespoons of the sauce.
Roast for 15 minutes more, then drizzle 3 more tablespoons of sauce over the potatoes and chicken. Brush the sauce over the chicken with a silicone basting brush, if desired.
Roast for 3 to 5 minutes more, until the sauce on the chicken is caramelized and brown.
Remove the chicken and let rest on a cutting board, loosely tented with foil, and roast the carrots and potatoes for 5 to 10 minutes more if needed, until they are tender.
Storage
Separate the chicken into four to six portions, depending on your preferred portion size. Plate your hot meal. Refrigerate individual portions of your leftovers in airtight containers for up to four days. Reheat in the oven or microwave and eat on its own, or try a new take on it with the remix ideas below. Store the sauce in a separate airtight container and refrigerate for up to five days.
For longer-term storage, freeze chicken and vegetables separately in vacuum-sealed bags. Eat within three months.
Remix the Leftovers
Chicken and Roasted Vegetable Grain Bowl
Reheat the chicken, potatoes, and vegetables and serve over your grain of choice, such as brown rice, quinoa, barley, or farro. Be sure to season your grains when cooking. Add sauteed or steamed spinach, or another leafy green, if desired. Drizzle the reserved sauce over the grain bowls just before serving.
Smashed Potato and Chicken Burrito
Reheat the chicken, potatoes, and carrots (if you want to include them). Chop or shred the chicken, and toss with taco seasoning or chili powder.
Smash the potatoes and carrots lightly with a fork and place on a whole wheat tortilla. Add the chopped chicken to the tortilla along with your favorite burrito fixings, like avocado, pico de gallo, shredded cheese, and sour cream.
Fold the tortilla into a burrito. You can eat it as is, or put it on a hot skillet (sprayed lightly with oil) for 2 minutes on each side, to warm up the tortilla and melt the cheese. Cut in half and enjoy.
