Honey Mustard Chicken & Veggies
Juicy chicken breasts roasted with a vibrant mix of vegetables, coated in a sweet and tangy honey mustard glaze. High in protein, fiber-rich, and low in saturated fat, this sheet pan meal is a healthy, quick, and satisfying option for busy weeknights or meal prep. Minimal cleanup and maximum flavor make it a go-to dinner recipe.
Equipment
- 1 large rimmed baking sheet
- 2 Medium mixing bowls
- 1 Small Mixing Bowl
- Measuring spoons and cups
- Knife and cutting board
- Brush or spoon for glazing
Ingredients
Vegetables:
- 1 medium cauliflower or broccoli cut into florets (~3 cups)
- 1 pound green beans trimmed (~3 cups)
- 4 medium carrots diced ½-inch
- 2 pounds potatoes cubed (~3–4 cups)
- ½ red onion sliced
- ¼ cup extra-virgin olive oil or avocado oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon fine sea salt
- 1 teaspoon black pepper
Honey Mustard Chicken Marinade:
- 4 –6 boneless skinless chicken breasts (~2 lbs)
- ½ teaspoon salt
- ½ teaspoon black pepper
- 2 tablespoons whole grain mustard
- 2 tablespoons Dijon mustard
- ¼ cup honey
- 1 tablespoon apple cider vinegar
Instructions
- Preheat Your Oven: Set your oven to 400°F (200°C) to ensure even roasting. Using a preheated oven allows your chicken and vegetables to cook evenly and develop a golden, slightly caramelized exterior. While the oven warms, you can begin prepping your ingredients to save time. Make sure the oven rack is positioned in the center for optimal heat circulation.
- Prepare the Spice Blend: In a small mixing bowl, combine 1 teaspoon garlic powder, 1 teaspoon paprika, 1 teaspoon fine sea salt, and 1 teaspoon black pepper. Whisk them together until evenly distributed. This simple but flavorful blend will coat your vegetables and infuse them with a savory, aromatic base that complements the honey mustard chicken perfectly.
- Prep the Vegetables: Wash all vegetables thoroughly. Cut the cauliflower or broccoli into bite-sized florets, dice the carrots into ½-inch pieces, cube the potatoes into roughly 1-inch chunks, trim the green beans, and slice the red onion into thin wedges. Try to keep sizes uniform so everything cooks evenly. Place all the prepared vegetables into a large mixing bowl for tossing.
- Season and Oil the Vegetables: Drizzle ¼ cup extra-virgin olive oil or avocado oil over the vegetables. Sprinkle the prepared spice blend over them and toss everything together using your hands or a spatula until all pieces are lightly coated with oil and seasonings. This step ensures maximum flavor and helps the vegetables roast to a crisp-tender perfection.
- Arrange Vegetables on Sheet Pan: Spread the seasoned vegetables evenly across a large rimmed baking sheet, making sure they are in a single layer with some space in between. Overcrowding can cause steaming rather than roasting, so give each piece room to brown. Place the pan in the preheated oven and roast for 25 minutes, giving them a head start while you prepare the chicken.
- Prepare the Chicken: While the vegetables start roasting, pat the chicken breasts dry using paper towels. Drying ensures a better sear and prevents the marinade from slipping off. Place the chicken in a medium mixing bowl, and season lightly with ½ teaspoon salt and ½ teaspoon black pepper on both sides.
- Mix the Honey Mustard Marinade: In a small bowl, combine 2 tablespoons whole grain mustard, 2 tablespoons Dijon mustard, ¼ cup honey, and 1 tablespoon apple cider vinegar. Whisk thoroughly until smooth and well-blended. The honey adds natural sweetness, mustard provides tang, and the vinegar balances flavors while helping tenderize the chicken.
- Coat Chicken with Marinade: Brush or spoon the honey mustard mixture over both sides of each chicken breast. Make sure the chicken is fully coated, including the sides. Let the chicken rest while the vegetables finish roasting; this allows the flavors to begin infusing without losing moisture.
- Add Chicken to Sheet Pan: After the initial 25 minutes of roasting, carefully remove the sheet pan from the oven. Using a spatula, gently push the vegetables toward the edges, creating space in the center for the chicken. Place the coated chicken breasts in the middle of the pan, pouring any leftover marinade over the top for extra flavor.
- Roast Chicken and Vegetables Together: Return the sheet pan to the oven and continue roasting for an additional 15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). The vegetables will continue to roast and caramelize around the chicken. For slightly crispier vegetables, you can broil for 2–3 minutes at the end, watching closely to prevent burning.
- Check Doneness: Use a meat thermometer to ensure the chicken is fully cooked. Check the potatoes and carrots for tenderness by piercing with a fork—they should be soft but retain some bite. Taste a green bean or cauliflower floret to confirm seasoning, adding more salt or pepper if desired.
- Serve and Garnish: Transfer the chicken and vegetables to a serving platter or plate. Drizzle any pan juices over the top for extra flavor. Optionally, sprinkle with fresh herbs like parsley or thyme to brighten the dish. Serve immediately while warm and enjoy a hearty, protein-packed, fiber-rich, and flavorful meal.
- Storage Tips: If you have leftovers, allow the dish to cool completely. Store in an airtight container in the refrigerator for up to 3 days, or freeze for up to 3 months. To reheat, bake in the oven at 350°F (175°C) for 10–15 minutes or until heated through, which keeps both chicken and vegetables juicy.
Notes
- Use uniform vegetable cuts to ensure even roasting and consistent texture.
- Pat chicken dry before applying the marinade to help the honey mustard stick better.
- Don’t overcrowd the sheet pan; leave space between vegetables and chicken for proper roasting.
- Adjust the amount of honey or mustard to your preferred level of sweetness or tanginess.
- For meal prep, consider splitting the dish across two sheet pans to avoid steaming and ensure crispiness.
- Leftover vegetables can be tossed into salads, grain bowls, or omelets for added flavor and nutrition.
