Maple Dijon Sheet Pan Chicken & Brussels Sprouts

By November, weeknight dinner energy is running low. The days are shorter, the to-do list is longer, and the last thing you want after a full day is a sink full of dishes and three separate pans going at once.

This is the dinner that solves that.

One sheet pan. One glaze that does double duty as marinade and finishing sauce. Chicken thighs that stay juicy under high heat, brussels sprouts that crisp up instead of turning mushy, and a maple dijon flavor combination that tastes like fall without a single processed or inflammatory ingredient anywhere near it.

It's on the table in 40 minutes, and it cleans up in about two.

Maple Dijon Sheet Pan Chicken & Brussels Sprouts

Gluten-Free · Dairy-Free · Anti-Inflammatory · Paleo · 40 Minutes · One Pan

Yield: 4 servings Prep Time: 15 minutes Cook Time: 35–40 minutes Total Time: About 55 minutes

Ingredients

For the chicken & vegetables:

• 4 bone-in, skin-on chicken thighs
• 1½ lbs brussels sprouts, trimmed and halved
• 1 large red onion, cut into wedges
• 1 medium apple (honeycrisp or gala), cored and cut into ½-inch wedges
• 2 tbsp avocado oil
• ½ tsp sea salt
• ¼ tsp black pepper

For the maple dijon glaze:

• 3 tbsp pure maple syrup
• 2 tbsp dijon mustard (check label for gluten-free/no added sugar)
• 2 tbsp avocado oil
• 1 tbsp apple cider vinegar
• 2 garlic cloves, minced
• 1 tsp fresh thyme leaves (or ½ tsp dried)
• ½ tsp sea salt
• ¼ tsp black pepper

Instructions

1.Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper. 

2.Make the glaze: In a small bowl, whisk together the maple syrup, dijon mustard, avocado oil, apple cider vinegar, garlic, thyme, sea salt, and black pepper until smooth. 

3.Marinate the chicken: Place the chicken thighs in a large bowl. Pour about a third of the glaze over the chicken and toss to coat. Set aside while you prep the vegetables (or marinate up to 24 hours ahead for deeper flavor).

4.Season the vegetables: In a large bowl, toss the brussels sprouts and red onion with the avocado oil, sea salt, and pepper. Spread in an even layer on the prepared baking sheet, cut-side down for maximum caramelization.

5.Assemble the pan: Nestle the marinated chicken thighs skin-side up among the vegetables. Scatter the apple wedges over the top. 

6.Roast: Transfer to the oven and roast for 35–40 minutes, until the chicken skin is deep golden and the internal temperature reaches 165°F, and the brussels sprouts are crispy and caramelized at the edges.

7.Glaze and serve: Remove from the oven and brush the remaining glaze over the hot chicken and vegetables. Let rest for 5 minutes, then garnish with fresh thyme before serving.

Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a 350°F oven for 10 minutes, or in a skillet over medium heat to re-crisp the brussels sprouts.

Why This Recipe Works for Your Gut

Brussels sprouts are a cruciferous vegetable rich in sulforaphane, a compound shown to support the liver's detox pathways and calm gut inflammation. They're also a solid source of fiber, which feeds beneficial gut bacteria and supports regularity which is something that matters more than usual heading into a season of heavier holiday eating. Apples contain pectin, a soluble fiber that acts as a prebiotic and has been shown to support a healthy gut lining. Dijon mustard is fermented, which means it carries a small but meaningful dose of gut-supportive enzymes, and its sharp flavor means you need far less added sweetener than a typical glaze to get the same craveable result. And bone-in, skin-on chicken thighs bring the same collagen benefit you've seen in other sheet pan recipes on this blog — supporting the integrity of your gut lining with every bite.

Bonus: Make It a Meal Prep Win

This pan doesn't have to be a one-night dinner. A double batch stretches easily across the week:

Simple Swaps & Variations

• No brussels sprouts on hand? Broccoli or cauliflower florets work well with the same roast time.
• Want it dairy-free creamy? Finish with a drizzle of the Lemon Tahini Drizzle from the August 31st post — it pairs surprisingly well with the maple dijon flavor.
• Short on time? Skip the marinating step entirely; toss everything with the glaze straight on the pan and roast. You'll lose a little depth of flavor but save 10 minutes.
• Make it vegetarian: Swap the chicken for a second pan of chickpeas tossed in the same glaze, roasted for 20 minutes.

This is the kind of dinner that makes a dark, busy November evening feel a little easier. Real food, real flavor, one pan, and a gut that feels supported instead of weighed down.