Maple Garlic Chicken Sheet Pan Dinner

Maple Garlic Chicken Sheet Pan dinner is a family-friendly meal, all baked in the oven on one pan! Juicy chicken breasts and seasonal vegetables with sweet and salty flavors make this a good choice for an easy, nutritious weeknight meal.

❤️ Why you'll love this sheet pan dinner recipe

• This Maple Garlic Chicken Sheet Pan dinner is one that everyone in the family seems to love.
• And no wonder -- It's full of flavor, but it doesn't overpower. There's a little sweetness from the maple syrup, a little saltiness from the tamari (or soy sauce), and a little kick from ginger and garlic. There's just enough flavor to keep it interesting and make you want another bite, but it's not too strongly flavored for kids!
• And best of all, it's easy to prepare. One pan! Easy clean-up!

🛒 Ingredients

For the maple garlic chicken marinade:

• maple syrup
• tamari (or soy sauce or coconut aminos)
• apple cider vinegar
• fresh garlic
• fresh ginger
• black pepper
• boneless, skinless chicken breasts

Vegetable Ingredients

Choose vegetables that are in season where you live. For this recipe, I chose butternut squash, zucchini, red peppers, Brussels sprouts, red onion, and sweet Seckel pears.

The secret to sheet pan dinners is to make sure everything is cut in a size to be perfectly cooked at the same time.

It can be tricky at times, but with a little experience, you get to know how long each type of vegetable takes to cook. For example, root vegetables, (like potatoes, carrots, parsnips, or beets) or dense vegetables like Brussels sprouts will need more time in the oven than less dense vegetables, like zucchini or bell peppers.

I used the same marinade I use in this Maple Garlic Glazed Chicken recipe because it's one of my favorite ways to cook chicken thighs. This time, however, I used skinless, boneless chicken breasts.

🔪 Instructions

Here's a quick overview of what you'll do to make this maple garlic chicken recipe. You'll find complete instructions in the recipe card below.

1. Whisk the marinade ingredients together.
2. Cube the chicken and add to the marinade.
3. Chop the vegetables and toss with extra-virgin olive oil, salt and pepper.
4. Arrange the vegetables on a parchment paper-lined baking sheet.
5. Transfer the chicken cubes to the sheet pan, arranging them on top of the vegetables.
6. Roast at 375°F. for 25 to 30 minutes or until the butternut squash is fork tender and the chicken is no longer pink inside. It should register 165°F. on an instant-read meat thermometer. Add a handful of pumpkin seeds for the last five minutes of roasting, if desired. If you like, pop the sheet pan under the broiler for a few minutes to brown the chicken and crisp the edges of the vegetables.

👍🏼 Helpful tips

1. Cut the chicken breasts into one-inch cubes. If they're too big, they won't cook in time, but if they're too small, they will be overcooked before the squash is done. (And there is nothing worse than dry chicken breasts!)
2. Marinate the chicken for at least 30 minutes, or for a few hours if you have time.
3. Since butternut squash and Brussels sprouts take longer to cook, cut them into smaller pieces. Leave the peppers, zucchini, and onions in larger chunks, as they cook more quickly.
4. Choose firm pears and leave the skin on so they hold their shape. The pears may seem like an odd addition, but they add a natural sweetness that goes really well with the maple garlic marinade. You can easily substitute apple slices, as in this recipe for Sheet Pan Chicken and Roasted Harvest Vegetables.

How easy is that?

🕑 Storage

Refrigerate leftovers in an airtight container for up to 3 days. Reheat in the oven at 350°F. until heated through.

🗒 More sheet pan dinners to enjoy

🌟 Did you make this recipe?

When you make this maple garlic chicken sheet pan meal, please leave a comment and a star rating below. Thanks in advance!

📖 Recipe

Maple Garlic Chicken Sheet Pan Dinner

Maple Garlic Chicken sheet pan dinner is a family-friendly meal, all baked in the oven on one pan! Juicy chicken breasts and seasonal vegetables with sweet and salty flavors make this a good choice for an easy, nutritious weeknight meal.

Print Pin Rate

Course: Entrée/Main Dish

Cuisine: American, Canadian

Diet: Gluten Free

Prep Time: 2 hours hours

Cook Time: 30 minutes minutes

Total Time: 2 hours hours 30 minutes minutes

Servings: 4

Calories: 472kcal

Author: Elaine

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Equipment

1 half sheet pan

Ingredients

Maple Garlic Marinade

• ▢ ¼ cup maple syrup
• ▢ 2 tablespoons coconut aminos (or soy sauce)
• ▢ 1 tablespoon apple cider vinegar
• ▢ 1 tablespoon finely minced garlic
• ▢ 1 tablespoon finely grated fresh ginger
• ▢ ½ teaspoon freshly ground black pepper
• ▢ 1.5 pounds boneless, skinless chicken breasts

Sheet Pan Vegetables

• ▢ ½ large Butternut squash, about 3 cups, cubed
• ▢ 12 Brussels sprouts, trimmed and halved
• ▢ 1 medium red onion, cut in 8ths
• ▢ 1 small (8 inch) zucchini cut into 8 slices
• ▢ 1 medium red bell pepper, sliced into 8 strips
• ▢ 3 small Seckel pears, or other firm pear cored and quartered
• ▢ 2 tablespoons extra-virgin olive oil
• ▢ 1 teaspoon sea salt, or Kosher salt
• ▢ ½ cup pumpkin seeds, optional
• ▢ 2 sprigs fresh rosemary

Instructions

• Whisk the marinade ingredients together, reserving ¼ cup for brushing on chicken and vegetables later. Cut chicken breasts into 1 inch cubes and add to the marinade. Cover and refrigerate for 30 minutes to 2 hours or longer.
• Chop vegetables, transfer to a large bowl and toss with 2 tablespoons extra-virgin olive oil and salt and pepper. Arrange on a parchment paper-lined baking sheet. Add quartered, cored pears to the sheet pan.
• Transfer the chicken pieces to the sheet pan and arrange them on top of the vegetables. Brush with marinade.
• Bake at 375°F for 25 to 30 minutes or until chicken is cooked through and no longer pink inside and squash is fork-tender.  Add pumpkin seeds and rosemary during the last 5 minutes of cooking, if desired. Brush with reserved ¼ cup marinade. Place under the broiler for a few minutes if you want to brown the chicken slightly, watching carefully.

Nutrition

Calories: 472kcal | Carbohydrates: 54g | Protein: 40g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.02g | Cholesterol: 109mg | Sodium: 972mg | Potassium: 1481mg | Fiber: 9g | Sugar: 29g | Vitamin A: 11410IU | Vitamin C: 116mg | Calcium: 124mg | Iron: 3mg

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This recipe has been popular since it was first posted in 2017. It has been updated with extra information and photos.