Description
Sheet Pan Chicken with Butternut Squash & Brussels Sprouts
Ingredients
4 boneless, skinless chicken breasts
2 cups butternut squash, peeled and cubed
2 cups Brussels sprouts, halved
2 tbsp olive oil
3 garlic cloves, minced
1 tsp paprika
1 tsp Italian seasoning
Salt & pepper, to taste
1 tbsp maple syrup (optional)
Fresh parsley, for garnish
Directions
Preheat Oven
Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it.
Season the Chicken
Place chicken breasts on the baking sheet. Drizzle with 1 tbsp olive oil and season with salt, pepper, paprika, and Italian seasoning.
Prep the Vegetables
In a mixing bowl, toss butternut squash and Brussels sprouts with the remaining olive oil, garlic, salt, pepper, and maple syrup (if using). Spread around the chicken on the baking sheet.
Bake
Roast for 25-30 minutes, flipping the vegetables halfway through, until the chicken is fully cooked (internal temp 165°F/74°C) and the veggies are tender and caramelized.
Garnish & Serve
Sprinkle with fresh parsley before serving. Enjoy as-is or pair with a side of crusty bread or quinoa.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 400 kcal per serving
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Step-by-Step Guide
Follow these detailed instructions for perfect results every time. First, ensure all ingredients are prepped before starting. Pat the chicken breasts dry with a paper towel to help the seasoning stick and promote browning. For the vegetables, aim for uniform, 1-inch cubes of butternut squash and halve the Brussels sprouts through the stem to keep leaves intact. When tossing the veggies, do so in a large bowl to ensure even coating of oil and seasonings. Arrange everything on the sheet pan with space between pieces; overcrowding will steam the food instead of roasting it. Use an instant-read thermometer to check the chicken’s internal temperature has reached 165°F at the thickest part before removing from the oven.
Serving Suggestions
This versatile sheet pan meal pairs beautifully with various sides. For a complete dinner, serve over a bed of fluffy quinoa, couscous, or brown rice to soak up the delicious pan juices. A simple side salad with a tangy vinaigrette offers a fresh contrast. For a heartier meal, add some crusty bread or garlic bread. The dish also works wonderfully for meal prep—portion it into containers with a grain for easy, healthy lunches throughout the week.
How-to Summary
In brief: Preheat oven to 400°F. Season chicken breasts with oil, paprika, Italian seasoning, salt, and pepper. Toss cubed butternut squash and halved Brussels sprouts with oil, garlic, salt, pepper, and optional maple syrup. Arrange chicken and vegetables on a parchment-lined sheet pan. Roast for 25-30 minutes, flipping vegetables halfway, until chicken is cooked through and veggies are tender and caramelized. Garnish with fresh parsley.
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Absolutely. Bone-in, skin-on thighs add more flavor and stay juicier. Adjust cooking time slightly, as they may take 5-10 minutes longer.
My vegetables aren’t caramelizing. What went wrong?
This is usually due to overcrowding the pan. Ensure pieces are in a single layer with space between them. Also, check that your oven is fully preheated.
How do I store and reheat leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F or in a skillet over medium heat to maintain texture.
Can I prepare this meal ahead of time?
Yes. You can chop the vegetables and season the chicken up to a day in advance. Store them separately in the fridge until ready to assemble and bake.
What can I substitute for the maple syrup?
Honey or a pinch of brown sugar are great alternatives. You can also omit it entirely for a savory-only profile.
Common Mistakes to Avoid
- Not Preheating the Oven: A hot oven is crucial for proper roasting and caramelization.
- Cutting Vegetables Unevenly: Inconsistent sizes lead to uneven cooking—some pieces may burn while others remain hard.
- Skipping the Veggie Flip: Flipping the vegetables halfway ensures all sides get beautifully browned.
- Overcrowding the Pan: This creates steam, preventing the crispy, roasted texture you desire.
- Not Checking Chicken Temperature: Guessing can lead to dry or undercooked chicken. Always use a meat thermometer.
Conclusion
This Sheet Pan Chicken with Butternut Squash and Brussels Sprouts is the epitome of a perfect weeknight dinner. It delivers maximum flavor and nutrition with minimal cleanup, combining juicy, seasoned chicken with sweet, caramelized vegetables. By following the detailed guide and avoiding common pitfalls, you can master this reliable recipe. It’s a healthy, satisfying, and endlessly adaptable dish that proves simple ingredients can create an extraordinary meal.