Recipes

Sheet-Pan Maple Dijon Chicken Thighs with Sweet Potatoes & Brussels Sprouts

When balancing macros, carbohydrates often get unfairly demonized. But complex, whole-food carbs—like sweet potatoes—are essential for replenishing glycogen, keeping energy steady, and supporting athletic performance.

This autumn-inspired sheet-pan recipe pairs nutrient-dense sweet potatoes and crisp Brussels sprouts with lean chicken thighs coated in a tangy Dijon-maple glaze. It brings high-end comfort food flavor to your weekly rotation while checking every macro box for a clean, slow-burning meal.

Why This Meal Fits Your Macros

Slow-Burning Carbohydrates: Sweet potatoes deliver complex carbs, fiber, and vitamin A, preventing the energy crashes associated with refined grains.
Lean, Satisfying Protein: Boneless, skinless chicken thighs provide a rich protein source that stays juicy and tender during reheating, making it superior to chicken breast for multi-day meal prep.
Cruciferous Power: Brussels sprouts pack sulforaphane, vitamin C, and insoluble fiber to support digestion and detoxification.

The Recipe

Macro Breakdown (Per Serving)

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Calories: ~420 kcal
Protein: 36g
Carbohydrates: 32g
Fat: 14g

Ingredients

1.5 lbs (680g) Boneless, skinless chicken thighs
2 medium Sweet potatoes, diced into ½-inch cubes
1 lb (450g) Brussels sprouts, halved
1.5 tbsp Extra virgin olive oil
2 tbsp Dijon mustard
1 tbsp Pure maple syrup
2 cloves Garlic, minced
1 tsp Dried rosemary or thyme
To taste: Sea salt and black pepper

Step-by-Step Cooking Guide

1.1. Preheat & Prep Vegetables:5 min.

Preheat your oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper. Toss diced sweet potatoes and halved Brussels sprouts in 1 tbsp olive oil, salt, and pepper, then spread them across two-thirds of the sheet pan.

2.2. Glaze the Chicken:3 min.

In a small bowl, whisk together Dijon mustard, maple syrup, minced garlic, dried rosemary, and ½ tbsp olive oil. Coat the chicken thighs thoroughly with the glaze and arrange them on the remaining third of the baking sheet.

3.3. Roast & Portion:22–25 min.

Roast for 22 to 25 minutes until the chicken reaches an internal temperature of 165°F (74°C) and the sweet potatoes are tender with caramelized edges. Divide evenly into 4 meal-prep containers.

Meal Prep & Storage Guidelines

Refrigeration: Store in airtight glass containers in the fridge for up to 4 days.
Reheating: Microwave on high for 90–120 seconds, or reheat in an air fryer at 350°F (175°C) for 4 minutes to restore the crispy edges on the Brussels sprouts and sweet potatoes.