Mediterranean 30-Minute Sheet Pan Maple Garlic Chicken with Brussels and Carrots
This Mediterranean-style Maple Garlic Chicken is the kind of weeknight dinner that feels fancy but takes almost no effort. Tender chicken thighs roast alongside caramelized Brussels sprouts and sweet carrots, all glazed in a savory maple-garlic sauce. The result is a balanced mix of sweet, tangy, and herby flavors — comforting yet light. Best of all, it’s all done on one pan in just 30 minutes, making cleanup effortless.
Total Time: 30 minutes
Servings: 4
Ingredients
For the Chicken and Vegetables:
1.5 lb boneless skinless chicken thighs, trimmed
12 oz Brussels sprouts, halved
3 medium carrots, cut into thick coins
1 small red onion, cut into wedges
For the Maple Garlic Glaze:
2 tbsp maple syrup
1 tbsp olive oil
1 tbsp soy sauce (or coconut aminos)
2 tsp minced garlic
1 tsp dried thyme
Salt and pepper, to taste
Instructions
Preheat Oven:
Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper for easy cleanup.
Prepare the Glaze:
In a small bowl, whisk together maple syrup, olive oil, soy sauce, garlic, thyme, salt, and pepper. This will be your flavorful glaze.
Assemble the Sheet Pan:
Arrange the chicken thighs, Brussels sprouts, carrots, and red onion on the baking sheet. Drizzle the glaze evenly over everything, tossing lightly to coat.
Roast:
Roast for 20–25 minutes, flipping the chicken and stirring the vegetables halfway through.
The chicken should be golden brown and cooked through (165°F / 74°C internal temperature), and the veggies should be tender with caramelized edges.
Optional Finish:
For extra caramelization, switch the oven to broil for the last 2–3 minutes — keep an eye on it to prevent burning.
Serve:
Transfer everything to a platter, drizzle with a little extra maple syrup or olive oil if desired, and garnish with fresh thyme or parsley.
Serve hot with rice, quinoa, or warm pita bread for a complete Mediterranean-inspired meal.
Tips & Variations
Choose the Right Chicken Cut
Chicken thighs stay juicy and flavorful, even with high heat roasting.
You can substitute with boneless chicken breasts, but reduce cooking time to about 18–20 minutes to avoid drying them out.
Get Perfectly Crispy Veggies
Spread everything in a single layer on the sheet pan — overcrowding causes steaming instead of roasting.
For extra crispiness, toss the vegetables in a touch more olive oil before baking.
Make sure Brussels sprouts are cut side down for that nice golden crust.
Balance the Sweet and Savory
Maple syrup adds natural sweetness that pairs beautifully with the garlic and soy sauce.
If you prefer it less sweet, use half maple syrup and half balsamic vinegar.
For more depth, add a splash of Dijon mustard or lemon juice to the glaze.
Vegetable Swaps & Add-Ins
Replace or mix in other Mediterranean veggies like sweet potatoes, red bell peppers, zucchini, or cherry tomatoes.
Add whole garlic cloves to roast alongside for a mellow, buttery flavor.
Toss in a handful of kalamata olives after baking for a salty contrast.
Serving Ideas
Serve with a side of herbed couscous, lemon rice, or quinoa.
For something lighter, pile it over mixed greens and drizzle with extra maple glaze as a warm salad.
Add a dollop of Greek yogurt or tzatziki for a creamy, cooling element.
Make-Ahead Option
You can marinate the chicken and veggies in the maple garlic sauce up to 12 hours ahead for even deeper flavor.
Store leftovers in an airtight container for up to 3 days and reheat in the oven to keep the veggies crisp.
Spice It Up (Optional)
Add a pinch of crushed red pepper flakes or smoked paprika for a little heat.
A sprinkle of feta cheese after baking adds a salty, creamy finish.
Q&A
Q: Can I use frozen Brussels sprouts instead of fresh?
Fresh Brussels sprouts roast best and get nicely crispy, but you can use frozen in a pinch. Just thaw and pat them dry before roasting to prevent sogginess.
Q: What can I use instead of maple syrup?
Honey or agave syrup are good substitutes. If you prefer less sweetness, try a mix of balsamic vinegar and olive oil for a tangier glaze.
Q: Can I make this recipe with chicken breast instead of thighs?
Yes, but reduce the cooking time to about 18–20 minutes since breasts cook faster and can dry out more easily. Check that the internal temperature reaches 165°F (74°C).
Q: How do I know when the chicken and veggies are done?
The chicken should be golden and firm with no pink inside, while the veggies should be tender and caramelized at the edges. A quick broil at the end adds perfect color and crispness.
Q: Can I make this vegetarian?
Definitely. Substitute chicken with chickpeas or tofu, toss them in the maple garlic glaze, and roast the same way. You’ll still get the same sweet-savory Mediterranean flavor.
Nutrition
(Approx. per serving – serves 4)
Calories: ~390
Protein: 34g
Carbohydrates: 22g
Fat: 18g
Fiber: 5g
Sugar: 10g
Sodium: 580mg
(Values vary slightly based on the type of soy sauce and amount of olive oil used.)
Conclusion
This Mediterranean 30-Minute Sheet Pan Maple Garlic Chicken is the perfect weeknight recipe: quick, balanced, and full of color and flavor. The sweet maple glaze, savory garlic, and roasted veggies bring out the best in each ingredient — simple, nourishing, and satisfying.
It’s a one-pan meal that fits any season: cozy enough for fall, yet light enough for spring. Serve it as-is for a wholesome dinner or alongside a crisp salad or fluffy couscous for a complete Mediterranean-inspired feast.