HONEY MUSTARD CHICKEN SHEET PAN DINNER

January 09, 2024

This Honey Mustard Chicken Sheet Pan Dinner is pan-licking good! Yes, I have no shame in my pan licking’ game haha. I couldn’t get enough of this meal — from that tender glazed honey mustard chicken to the flavorful roasted butternut squash to the crispy Brussels! Best of all, it all comes together in less than an hour (and most of that time is oven time). Gluten-free and easily made dairy-free, too.

Did you know? Just half a cup of Brussels sprouts has 137% of your daily requirement for Vitamin K, and 81% of your daily Vitamin C! Not to mention, it has more protein per calorie than most other vegetables.

Choosing the best chicken

This whole meal starts with boneless, skinless chicken breasts. I always try to buy free-range and antibiotic-free chicken, or better yet, organic and animal welfare approved! Both “organic” and “free range” labels require that the chickens had some access to the outdoors. Likewise, both “organic” and “no antibiotics ever” mean that no antibiotics were used and that the chickens were not kept with other sick or diseased birds (which would require antibiotic use).

“Organic” chicken must also be fed organic, vegetarian feed (not other chicken parts). “Animal welfare approved” means the chickens were not kept in cramped indoor conditions, allowed daytime foraging in pasture, and given exposure to natural light and fresh air (more info here).

Seasoning the chicken

Once you’ve selected your chicken, season both sides with salt and pepper (about a quarter teaspoon). If your chicken breasts are more than 2″ thick, cut in half center-wise or wrap in plastic wrap and pound to an even thickness with a meat mallet. If they’re 2″ thick or less, skip this 😉

For crispier chicken, sear the chicken in butter for 2 minutes per side in a skillet over medium-high heat. I used ghee, but avocado oil or unsalted butter will also work!

Preparing the honey mustard vegetables

After the chicken is browned on both sides, remove from pan and reduce the heat to medium. Add your chicken broth, honey, dijon mustard, and stone ground mustard to the pan, stirring and simmering just a couple minutes until slightly thickened.

Cut your butternut squash into bite-sized pieces (can use pre-cut). Next, wash and halve the Brussels. You can use other firm vegetables like potatoes or carrots, too! Toss whatever veggies in olive oil with a half a teaspoon of salt and pepper, and spread out in over the bottom of a full sheet pan. Pre-roast your vegetables in the oven for 15 minutes.

Place the seared breasts in the middle of the veggies. Drizzle half the pan mixture of honey mustard over your seared chicken, and toss the other half with your vegetables. Finally, pop everything back in the oven to roast for about 20-25 minutes. Mmm!

As you can see, the chicken comes out perfectly cooked and tender, not dry at all! And that glaze is just unreal.

Here’s the printable recipe for my Honey Mustard Chicken Sheet Pan Dinner! I hope you’ll comment below if you try it 🙂

This post contains affiliate links.

Honey Mustard Chicken Sheet Pan Dinner

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Category

Dinner

Servings

6

Prep Time

15 minutes

Cook Time

35 minutes

Calories

317

This Honey Mustard Chicken Sheet Pan Dinner is pan-licking good! Yes, I have no shame in my pan licking’ game haha. I couldn’t get enough of this meal — from that tender glazed honey mustard chicken to the flavorful roastedbutternut squash to the crispy Brussels! Best of all, it all comes together in less than an hour (and most of that time is oven time). Gluten-free and easily made dairy-free.

Ingredients

• 32 oz. fresh butternut squash, cut into bite-sized pieces

• 24 oz. fresh Brussels sprouts, washed and halved

• 2 tbsp. olive oil (or avocado oil)

• 3/4 tsp. black pepper, divided

• 3/4 tsp. salt, divided

• 24 oz. chicken breasts, about 2" thick

• 1 tbsp. ghee (or avocado oil or unsalted butter)

• 1/3 cup chicken broth (or vegetable broth)

• 3 tbsp. honey
• 2 tbsp. Dijon mustard

• 1 tbsp. stone ground mustard

Directions

1. Preheat oven to 425 degrees F.

2. Season both sides of chicken breasts with half the salt and pepper. If more than 2" thick, cut in half center-wise or wrap in plastic wrap and pound to an even thickness.

3. Cut butternut squash into bite-sized pieces, or use pre-cut; wash and halve the Brussels.

4. Toss the squash and Brussels in 2 tbsp. olive oil with half a teaspoon each salt and pepper, then spread out on your sheet pan.

5. Pre-roast vegetables in the oven on a center rack for 15 minutes while you prep the chicken.

6. Sear the chicken in butter (or avocado oil or ghee) for 2 minutes per side in a skillet over medium-high heat.

7. Once lightly browned on both sides, remove chicken from pan and reduce heat to medium.

8. Add chicken broth, honey, dijon, and stone ground mustard to the pan, stirring and simmering 1-2 minutes until slightly thickened.

9. Remove vegetables from the oven and place seared breasts in the middle. Drizzle the honey mustard mixture over chicken, and toss the remaining with the squash and Brussels.

10. Place pan back in the oven and roast for 20-25 minutes or until chicken is cooked through and veggies are tender. Let cool then enjoy!

11. Leftovers will keep in the fridge up to one week in an airtight container, or in the freezer up to one month.

Recipe Note

Calories (per serving): 317kcal, Fat: 10.5g, Sat fat: 2.9g, Carbs: 27g, Fiber: 4g, Sugar: 14g, Protein: 30g, Sodium: 500mg

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