High-Protein Chicken and Apple Sheet Pan Dinner

Name: High-Protein Chicken and Apple Sheet Pan Dinner
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 1.5 lbs boneless skinless chicken breast, diced into 1-inch cubes; 12 oz fresh Brussels sprouts, trimmed and cut in half; 2 medium Honeycrisp or Pink Lady apples, cored and chopped into ¾-inch chunks; 1 medium red onion, cut into ½-inch wedges; 2 tbsp extra virgin olive oil; 1.5 tbsp Dijon mustard; 1 tbsp pure maple syrup; 1 tbsp apple cider vinegar; 1 tsp garlic powder; ½ tsp smoked paprika; 1 tsp fresh thyme leaves (or ½ tsp dried thyme); ¾ tsp kosher salt; ¼ tsp crushed black pepper

Juicy roasted chicken breast, crisp sweet Honeycrisp apples, and tender Brussels sprouts tossed in a tangy maple-mustard glaze. A savory-sweet, 30-minute weeknight meal that's perfect for autumn dinner or high-protein meal prep.

When cool crisp autumn evenings arrive, nothing beats a hot, satisfying meal that requires minimal effort and leaves you with practically zero dishes to scrub. This High-Protein Chicken and Apple Sheet Pan Dinner captures the best flavors of fall—crispy roasted chicken breast, caramelized Honeycrisp apples, earthy Brussels sprouts, and sweet red onion—all coated in a vibrant maple-dijon glaze.

By using lean boneless, skinless chicken breasts cut into uniform, bite-sized pieces alongside carefully sized vegetables, everything cooks evenly on a single baking sheet in just 20 minutes. It's a naturally gluten-free, low-calorie dinner packed with over 40 grams of lean protein per serving, making it a stellar option whether you need a quick family meal or a packable work-lunch prep.

Prep Time 10 mins

Cook Time 20 mins

Servings 4 portions

Dietary Gluten-Free

Why You'll Love This Recipe

30-Minute One-Pan Cleanup: Everything cooks on a single rimmed baking sheet lined with parchment paper, making post-dinner cleanup nearly effortless.
High-Protein & Nutrient-Dense: Delivers 42g of protein per serving with under 380 calories, keeping you full and energized without feeling heavy.
Perfect Flavor Balance: Sharp Dijon mustard, pure maple syrup, and savory garlic wrap around sweet roasted apples and caramelized Brussels sprouts for a mouthwatering bite.
Meal Prep Friendly: Unlike delicate green salads, roasted root vegetables and apples hold up beautifully in lunchboxes for days without becoming soggy. If you enjoy fall-inspired high-protein meal preps, check out our turkey cranberry sweet potato meal prep.

Key Ingredients & Roles

To keep this sheet pan dinner healthy, delicious, and straightforward, every ingredient plays a specific functional role:

Boneless, Skinless Chicken Breast: Diced into uniform 1-inch cubes so it cooks quickly and evenly alongside the vegetables without drying out.
Honeycrisp or Pink Lady Apples: Firm, crisp apples hold their shape during high-heat roasting without turning to mush. Their natural sweetness offsets the bitter notes of Brussels sprouts.
Brussels Sprouts: Trimmed and halved. High-heat roasting caramelizes their outer leaves while softening the centers.
Red Onion: Cut into thick wedges to add savory depth and vibrant color contrast.
Maple-Dijon Glaze: A wholesome mix of olive oil, real maple syrup, Dijon mustard, apple cider vinegar, garlic powder, and fresh thyme ties all the ingredients together.

Equipment Needed

Large Rimmed Sheet Pan (18x13 inch): Gives ingredients ample space to roast rather than steam.
Parchment Paper or Foil: Prevents sticking and streamlines cleanup.
Large Mixing Bowl: For tossing ingredients evenly with the glaze.
Small Whisk or Fork: To combine the maple-mustard dressing smoothly.

Chef's Tips for Sheet Pan Success

1. Don't Overcrowd the Pan: If the chicken, apples, and veggies are piled on top of each other, they will trap moisture and steam rather than roast. Use a large half-sheet pan (18x13 inches) or divide across two smaller pans if needed.

2. Cut Items to Match Cooking Times: Keep chicken pieces around 1 inch and halve the Brussels sprouts. If you have particularly large sprouts, quarter them so they finish roasting at the exact same time as the chicken.

3. Place Sprouts Cut-Side Down: Placing the flat side of halved Brussels sprouts directly on the hot parchment sheet guarantees maximum caramelization and crispy outer leaves.

Step-by-Step Instructions

Preheat Oven & Prep Pan: Preheat your oven to 425°F (218°C). Line a large 18x13-inch rimmed sheet pan with parchment paper.
Mix the Maple-Mustard Glaze: In a small bowl or liquid measuring cup, whisk together 2 tablespoons olive oil, 1.5 tablespoons Dijon mustard, 1 tablespoon pure maple syrup, 1 tablespoon apple cider vinegar, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, 1 teaspoon fresh thyme leaves, ¾ teaspoon kosher salt, and ¼ teaspoon black pepper until fully emulsified.
Combine Ingredients: In a large mixing bowl, add 1.5 lbs diced chicken breast, 12 oz halved Brussels sprouts, 2 cored and diced Honeycrisp apples, and 1 medium sliced red onion.
Toss with Dressing: Pour the maple-mustard dressing over the bowl contents. Toss thoroughly using tongs or clean hands until every piece of chicken, apple, and vegetable is evenly coated.
Arrange on Baking Sheet: Spread the mixture onto the prepared sheet pan in a single layer. Flip the Brussels sprouts so their cut side faces down on the pan. Ensure chicken cubes are evenly spaced.
Roast to Perfection: Bake at 425°F for 18 to 22 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) on an instant-read thermometer, the apples are tender-crisp, and the sprouts are caramelized on the edges. Broil on high for 2 minutes at the end for extra crispiness if desired. Serve hot!

Easy Substitutions & Variations

Protein Swap: Pork tenderloin diced into 1-inch cubes works remarkably well with apples and mustard. If you prefer chicken thighs, boneless skinless thighs remain extremely juicy. For another easy pork option, take a look at our easy gluten-free lemon garlic pork.
Vegetable Options: Butternut squash, cubed sweet potatoes, or green beans can replace or accompany Brussels sprouts. Adjust cutting size accordingly so denser vegetables cook through in 20 minutes.
Nutty Crunch: Sprinkle 2 tablespoons of chopped pecans or walnuts over the pan during the final 5 minutes of roasting for added crunch and healthy fats.

Meal Prep, Storage & Reheating

This dish is an exceptional option for weekly meal prep or packable work lunches.

Storage: Allow cooked meal to cool completely. Divide evenly into meal prep containers and refrigerate for up to 4 days.
Reheating (Microwave): Reheat in 45-second intervals until warmed through (approx. 1.5 minutes total). The apples retain a pleasant texture without turning mushy.
Reheating (Air Fryer / Oven): To restore crispness to the sprouts and chicken, warm in an air fryer or toaster oven at 350°F for 4–5 minutes.
Cold Lunchbox Option: This meal is surprisingly delicious enjoyed cold or at room temperature as a hearty fall grain-free protein box.

Frequently Asked Questions

Which apple varieties work best for roasting?

Firm, crisp, tart-sweet varieties like Honeycrisp, Pink Lady, Gala, or Fuji are ideal. Avoid soft apples like Red Delicious or McIntosh, which break down into applesauce when baked high-heat.

Can I freeze this sheet pan meal?

While the cooked chicken freezes fine, cooked apples and Brussels sprouts tend to lose their structural integrity and become watery when thawed. We recommend enjoying this dish fresh or stored in the fridge up to 4 days rather than freezing.

How do I prevent the chicken from getting dry?

Cutting chicken into uniform 1-inch pieces ensures quick, even cooking. Additionally, roasting at a high temperature (425°F) seals in juices quickly. Always pull the pan once chicken hits 165°F internally.

Is this recipe suitable for strict Keto diets?

Apples and maple syrup introduce natural carbohydrates. To lower carbs significantly for keto, reduce apples to 1 medium apple, omit maple syrup in favor of sugar-free maple syrup or a keto sweetener, and swap Brussels sprouts for low-carb radishes or broccoli.

Can I double this recipe for a larger family?

Yes! However, do not try to squeeze double the ingredients onto one sheet pan. Divide the ingredients equally across two large sheet pans and rotate the pans halfway through baking.