This Maple Chicken and Butternut Squash Sheet Pan is the perfect healthy fall meal prep! Flavorful chicken with roasted butternut squash, Brussels sprouts, rainbow carrots, and onion. It’s high in protein and fiber for a tasty and filling meal!
Why You’ll Love Maple Chicken and Butternut Squash
This easy sheet pan meal embodies fall! It’s loaded with butternut squash, Brussels sprouts, and rainbow carrots. These fall vegetables make the meal high in fiber with 12 grams per serving! That’s about 50% of what most women should be aiming for daily. The fiber will keep you feeling full and support your GI health!
With all my meal prep recipes, this Maple Chicken and Butternut Squash Sheet Pan meal is high in protein with 30 grams per serving. I usually use chicken breast, but switched it up to chicken thighs for this recipe for a different taste.
Ingredients
- Butternut squash: a fall favorite that is technically a fruit. It is rich in fiber and vitamins A and C.
- Brussels Sprouts: a good source of vitamin K and C.
- Rainbow carrots: to make this an even more colorful fall meal, I used purple, white, and yellow carrots.
- Red onion: full of flavor and antioxidants.
- Maple syrup: provides sweetness along with minerals, including manganese and zinc, and antioxidants.
- Chicken thighs: the protein source. Although higher in fat than chicken breast, chicken thighs are still a good source of protein.
- Thyme, garlic, black pepper, salt: add flavor!
How to Make Maple Chicken and Butternut Squash
Preheat oven to 425°F. Prepare large sheet pan by greasing, or lining with foil or a silicone mat.
Add butternut squash, Brussels sprouts, carrots, and onion to sheet pan.
Drizzle 2 Tbsp of olive oil, pepper, and salt over vegetables and mix to evenly coat. Spread vegetables into a single layer. Roast for 20 minutes.
In a medium-sized mixing bowl, add chicken, 1 Tbsp olive oil, maple syrup, garlic, and thyme. Mix to evenly coat chicken. Allow chicken to marinate while vegetables roast.
After vegetables have cooked for 20 minutes, remove sheet pan from oven, turn vegetables over, and make room to add chicken. Add chicken to sheet pan and cook for 12-15 minutes, or until internal temperature of chicken reaches 165°F.
Tips
- Use pre-cut butternut squash to save time. Most grocery stores carry pre-cut squash in the fall.
- Use pure maple syrup, not pancake syrup. Pure maple syrup is made from the sap of maple trees and provides rich flavor along with minerals and antioxidants. Pancake syrup is made from corn syrup.
How to Store Maple Chicken and Butternut Squash
Store in meal prep containers to have your meals ready to enjoy each day. These meals can be stored in the refrigerator for up to 4 days.
Try These Meal Prep Recipes Next
- Dijon Mustard Chicken and Spiced Sweet Potatoes Sheet Pan
- Sheet Pan Gnocchi with Mushrooms, Spinach, and Shrimp
- Spiced & Roasted Sweet Potatoes and Chickpeas
- Baked Greek Salmon
- Easy Pesto Chicken Rice Bowl Meal Prep
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Maple Chicken and Butternut Squash Sheet Pan Meal Prep
Ingredients
- 2 lb butternut squash cut into 1-inch cubes
- 1 lb Brussels sprouts trimmed & cut in half
- 4 large rainbow carrots cut into coins
- 1 medium red onion sliced
- 3 Tbsp olive oil divided
- 1/4 tsp ground black pepper
- salt to taste
- 1 lb chicken thighs, boneless, skinless cut into 1-inch pieces
- 2 Tbsp pure maple syrup
- 2 garlic cloves minced
- 2 tsp fresh thyme minced
Instructions
- Preheat oven to 425°F. Prepare large sheet pan by greasing, or lining with foil or a silicone mat.
- Add butternut squash, Brussels sprouts, carrots, and onion to sheet pan. Drizzle 2 Tbsp of olive oil, pepper, and salt over vegetables and mix to evenly coat. Spread vegetables into a single layer. Roast for 20 minutes.
- In a medium-sized mixing bowl, add chicken, 1 Tbsp olive oil, maple syrup, garlic, and thyme. Mix to evenly coat chicken. Allow chicken to marinate while vegetables roast.
- After vegetables have cooked for 20 minutes, remove sheet pan from oven, turn vegetables over, and make room to add chicken. Add chicken to sheet pan and cook for 12-15 minutes, or until internal temperature of chicken reaches 165°F
Notes
- Use pre-cut butternut squash to save time. Most grocery stores carry pre-cut squash in the fall.
- Use pure maple syrup, not pancake syrup. Pure maple syrup is made from the sap of maple trees and provides rich flavor along with minerals and antioxidants. Pancake syrup is made from corn syrup.
