Sheet Pan Recipe - Delicious Chicken In A Mustard Sauce

Name: Sheet Pan Chicken in a Maple Mustard Sauce
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 2 tablespoon oregano, dried ((Fresh, chopped (or 1 teaspoon dried)); 2 tablespoon mustard, Dijon; 2 tablespoon maple syrup; 2 tablespoon extra virgin olive oil; 1 1/2 lb chicken, breast ((Skinless)); 4 cups butternut squash ((Peeled and cubed (about 1 pound)); 1 small onion, yellow ((Chopped)); 8 oz Brussels sprouts ((Trimmed and halved (about 2 cups)); 1 dash sea salt ((To taste)); 1 dash black pepper, ground ((To taste))

This sheet pan chicken in a mustard sauce is served with Brussels sprouts and butternut squash, and you have the perfect balanced dinner for you or your family. Cozy fall or winter paleo dinner option ready in under 30 minutes.

📋 Recipe Snapshot

Quick Recipe Facts

⏱️ Ready In: 25 minutes.

👩‍🍳 Skill Level: Easy.

🍁 Flavor: Savory, tangy, subtly sweet, and warmly herbaceous.

🌿 Diet: Gluten free, dairy free, paleo friendly, and high protein.

🍽️ Best For: Busy weeknights, Sunday meal prep, cozy fall dinners, and balanced family meals.

🧊 Make Ahead: Refrigerate leftovers for 4-5 days or freeze in a freezer-safe container for up to 3 months.

🌀 Harmony Moment: A colorful, balanced sheet-pan meal that brings comforting seasonal flavors to the table with minimal preparation and cleanup.

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I love to make this on a cozy cool fall evening. Preparing meals with ingredients in season, like delicious butternut squash and Brussels sprouts, is not only economical, but the nutrients are more readily available.

This chicken bake in a mustard sauce recipe was inspired by my other paleo chicken recipe, on this site. You can also use this maple mustard dressing for a hearty fall or winter salad.

Why You'll Love This Healthy Chicken In Mustard Sauce Recipe?

Perfect Meal Prep Recipe - Sheet pan dinners are the easiest meal prep for busy weeks.
High in Protein - This protein packed dinner contains 42 grams of protein per serving.
Gut Healthy Vegetables - Cruciferous veggies like Brussels sprouts are great for a diverse microbiome.
Healthy Fall or Winter Dinner - Your family will love this healthy and nutritious recipe made with all in-season fall and winter ingredients.

This is the perfect fall dinner recipe.

Here's how to make this easy, healthy version of a pumpkin spice latte right at home, with quality ingredients that you can trust. You know exactly what is going into your coffee mug without extra chemicals, sugars, or preservatives.

🥣 Ingredients for Maple Mustard Baked Chicken

To make this mustard maple chicken recipe, you will simply need to gather a few key ingredients placed on a sheet pan.

Chicken Breasts - I prefer chicken breasts because they cook faster than chicken thighs.
Dijon Mustard - I prefer the tangy flavor of Dijon mustard, but any mustard will work in this chicken in mustard sauce recipe.
Maple Syrup - I use maple syrup as my sweetener for just about everything. However, you can substitute with honey.
Butternut Squash - I love using butternut squash, but you can swap with sweet potatoes, or even carrots.
Brussels Sprouts - Cruciferous veggies like Brussels sprouts are great for gut health, but you can definitely swap with broccoli too.
Olive Oil - This is for the maple Dijon dressing. You can also use avocado oil.
Onion - I like to use a sweet yellow onion, but a white onion is perfect too. A red onion will change the flavor slightly, but also works.
Oregano - I like oregano paired with mustard recipes, but I have swapped in rosemary and even thyme, and they both work well too.

See the recipe card for quantities.

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👩‍🍳 How to Make Maple Dijon Sheet Pan Chicken With Fall Vegetables?

Here's how to make this easy, healthy meal prep recipe of baked chicken and veggies with a delicious maple Dijon mustard sauce.

Make a maple Dijon mustard dressing for chicken bake in a sheet pan.

Combine oregano, mustard, syrup, and olive oil in a small bowl.

Cube squash, chop onion, trim and halve Brussels sprouts.

Brush 12 mustard maple syrup mix evenly over chicken breasts

Bake at 425°F for 20-30 minutes, or until chicken is done and veggies are tender.

Toss squash onion and sprouts with remaining dressing in a small bowl

Serve this chicken mustard bake recipe or store for meal prep dinner.

Season with salt and pepper and serve.

Hint: Use this maple mustard dressing for any hearty fall salad you like.

🩺 Health Benefits For This Sheet Pan Recipe

This sheet pan chicken in mustard sauce isn't just quick and flavorful, but it's also packed with nutrients to support your gut health, hormones, and immune system.

1. Rich in Protein for Balanced Blood Sugar
Lean chicken breast provides high-quality protein that helps stabilize blood sugar levels and keeps you full longer, reducing energy crashes later in the day.

2. Gut-Loving Fiber from Vegetables
The roasted Brussels sprouts and butternut squash add fiber to nourish your gut microbiome, promoting better digestion and smoother elimination.

3. Anti-Inflammatory Mustard and Herbs
Mustard, olive oil, and herbs like thyme and rosemary contain antioxidants and healthy fats that combat inflammation and support a healthy heart.

4. Hormone and Skin Support
The combination of protein, fiber, and healthy fats helps balance hormones naturally and supports clear, radiant skin from the inside out.

5. Easy, One-Pan Clean-Up for Stress-Free Wellness
Less cleanup means less stress. So, reducing stress is one of the most powerful ways to support gut and hormone health!

🧡 Learn How to Make a Maple Mustard Chicken Recipe

Learn how easy it is to make chicken with a delicious maple mustard sauce.

📖 Recipe Card

Sheet Pan Chicken in a Maple Mustard Sauce

Laura Villanueva

This sheet pan chicken dinner is so easy to make with a nice mustard maple sauce. Cozy fall or winter paleo dinner option ready in under 30 minutes.

If you like this recipe, please leave a star rating in the comments section of this post to help other followers in our EYN community!

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Prep Time 5

Cook Time 20

Total Time 25

Course Dinner

Cuisine American

Servings

Calories 475 kcal

Equipment

Ingredients

2 tablespoon oregano, dried (Fresh, chopped (or 1 teaspoon dried)
2 tablespoon mustard, Dijon
2 tablespoon maple syrup
2 tablespoon extra virgin olive oil
1 ½ lb chicken, breast (Skinless)
4 cups butternut squash (Peeled and cubed (about 1 pound)
1 small onion, yellow (Chopped)
8 oz Brussels sprouts (Trimmed and halved (about 2 cups)
1 dash sea salt (To taste)
1 dash black pepper, ground (To taste)

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Instructions

Preheat oven to 425°F. Place a large rimmed baking sheet in oven (leave pan in oven as it preheats).
Combine oregano, mustard, syrup, and olive oil in a small bowl.
Cube squash, chop onion, trim and halve Brussels sprouts.
Brush ½ mustard-maple syrup mix evenly over chicken breasts.
Toss squash, onion, and sprouts with remaining dressing in a small bowl.
Remove the hot pan from the oven and line with parchment paper. Add chicken to pan and spread vegetables around the chicken in an even layer.
Bake at 425°F for 20-30 minutes, or until chicken is done (until the internal temperature of the chicken reaches 165 degrees F) and vegetables are tender. Season with salt and pepper.

🌿 The Harmony Method™ Pillars Supported 🌿

Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping

Nutrition

Serving: 1 ServingCalories: 475kcalCarbohydrates: 32gProtein: 57gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 145mgSodium: 240mgPotassium: 1240mgFiber: 7gSugar: 11gVitamin A: 15394IUVitamin C: 79mgCalcium: 176mgIron: 5mg

The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.

Keyword chicken dinner, maple mustard dressing, oven roasted recipe, paleo chicken, sheet pan

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💙 Substitutions for Chicken in Maple Dijon Mustard Sauce

Here are a few substitutions if you dislike an ingredient or don't have one on hand.

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Maple Syrup - Instead of maple syrup, you can use honey.
Chicken Breasts - Use chicken thighs or bone in chicken breasts, but the cook time will increase to 40 to 55 minutes.
Dijon Mustard - Swap with any mustard of choice, like stone ground or even yellow mustard.
Butternut Squash - Substitute with carrots or sweet potatoes.
Brussels Sprouts - Swap with broccoli.

As always, all my recipes are gluten-free.

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🥚 Healthy Food Swaps Guide

Check out my free Healthy Food Swaps Guide for how to swap out different foods if you suffer from food allergies, sensitivities, intolerances, or simply an aversion.

🍽️ How To Serve This Sheet Pan Chicken In A Mustard Sauce?

You get a full dinner or lunch meal without much prep. I like to pair this chicken mustard bake recipe with a nice kale salad. For leftovers as lunch, I also make a bed of massaged kale and top with this chicken and veggie dish.

🍳 Equipment

Sheet pans are the way to go for easy meal prep recipes. Plus, cleanup is so easy when you line them with a sheet of parchment paper. Who else hates cleaning a sink full of dishes?

I personally love the sheet pans by Wilton. These sheet pans are non-stick steel, and dishwasher safe.

❄️ Storage Tips

Store any leftover chicken in a mustard sauce recipe in the fridge for 4 to 5 days. I love to meal prep sheet pan chicken recipes on Sunday evening. Feel free to double the recipe if you have a larger family or want extras.

I haven't frozen this recipe, however, because they are heartier vegetables, they should last 2 to 3 months in the freezer. Be sure to store in a freezer safe container.

😷 Food Safety

Food safety is a serious concern, especially when preparing raw chicken. Here are a few food safety tips to be reminded of.

Wash hands properly with soap and water for 20 seconds after touching raw chicken.
Cook chicken to a minimum temperature of 165 °F (74 °C)
Do not use the same utensils on cooked food that previously touched raw chicken. This is especially true if prepping a raw salad on the side.
Don't leave food sitting out at room temperature for extended periods.
Don't wash raw chicken before cooking it. This is not necessary, as any bacteria will be killed after cooking. Washing raw chicken is the fastest way to result in cross contamination and food-borne illness.

See more guidelines at USDA.gov.

🤔 FAQ - Common Questions

These FAQs should help address any common concerns or questions you may have about making this homemade chicken mustard bake recipe.

Can I Use Chicken Thighs Instead Of Chicken Breasts?

Yes, you can swap in boneless chicken thighs if you prefer darker meat. Just note that thighs may take a bit longer to cook than breasts, so check for an internal temperature of 165 °F and ensure the vegetables are tender. The original recipe uses breasts because they cook faster.

What Substitutions Can I Make If I Don't Have Butternut Squash Or Brussels Sprouts?

There are several flexible substitutions: for butternut squash you can use sweet potatoes or carrots, and for Brussels sprouts you can swap broccoli. Also, if you don't have maple syrup, honey works instead; and if you don't have Dijon mustard you can use another mustard you have on hand

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😀 Enjoy This Sheet Pan Chicken In A Mustard Sauce Recipe!

This maple Dijon chicken recipe is so easy to make on a sheet pan for easy meal prep during the week. I hope you guys love this recipe! If you make it, please leave a comment below and let me know what you think! And if you post to Instagram, I repost your remakes of your creations on my IG stories!

I would also love to hear what you think, or take a photo and tag me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva