Sheet Pan Honey Dijon Chicken
This Sheet Pan Honey Dijon Chicken is a weeknight dinner hero with juicy chicken, sticky-sweet glaze, and butternut squash and broccoli roasted to golden brown perfection!
Servings: 4 servings
Calories: 428kcal
Ingredients
- 1 1/4 lb chicken breast
- 1 medium to large butternut squash, cut into 1/2-3/4" cubes (700 grams yield)
- 4 cups broccoli florets (360 grams)
- 4 tbsp olive oil, divided (2 fl oz)
- 3 tbsp honey (1.5 fl oz)
- 3 tbsp coarse or stone ground dijon mustard (1.5 fl oz)
- 1 tbsp balsamic vinegar (0.5 fl oz)
- 1 tsp Flavor God Garlic Lover's Seasoning
- 1/2 tsp sea salt
Instructions
- Optional but recommended: Brine the chicken in my homemade brine for 3-5 hours.
- Pre-heat oven to 425°F. Line a baking sheet with foil or spray it with non-stick cooking spray. Set aside.
- Whisk 3 tbsp of olive oil, honey, dijon mustard, balsamic vinegar, 1/4 tsp salt, and garlic seasoning until emulsified. Toss the butternut squash and broccoli in remaining olive oil and 1-2 tbsp of the honey dijon sauce. Set aside.
- While the oven pre-heats, pat the chicken breasts dry with a paper towel and pound to an even thickness. Slather the chicken with 2-3 tbsp of the honey dijon sauce and season with 1/4 tsp salt. Set aside.
- Once the oven is pre-heated, add the chicken and butternut squash to the baking sheet in a single layer. Bake at 425°F for 10 minutes, then brush the chicken with more honey dijon sauce. Add the broccoli and continue baking for 13-18 minutes or until the chicken reaches an internal temperature of 165°F in the thickest part of the chicken.
- Brush the chicken with more honey dijon sauce before serving.
Notes
- Brining vs marinating: If you skip the brine, be sure to marinate the chicken in the honey dijon sauce for at least 30 mins to 2 hours. You may want to make extra sauce to fully coat the chicken while marinating.
- Mustard types: I used a combination of 1 1/2 tbsp Dijon Mustard, 1 tbsp Grey Poupon (stoneground mustard), and 1/2 tbsp whole grain mustard to achieve the sauce you see pictured here.
- For deeper browning on the butternut squash, bake the squash alone for 10 minutes before adding the chicken to the sheet pan, or bake it on a separate sheet pan to reduce crowding.
- Nutrition: Scan the barcode below or search for "Peanut Butter and Fitness Sheet Pan Honey Dijon Chicken" to log this food in My Fitness Pal.
Nutrition
Calories: 428kcal | Carbohydrates: 31g | Protein: 36g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 103mg | Sodium: 428mg | Potassium: 1557mg | Fiber: 3g | Sugar: 20g