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Sheet Pan Chicken with Roasted Winter Squash

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Chicken breast with maple-mustard glaze and winter squash are roasted in this easy, healthy sheet pan chicken dinner that perfect for a family dinner or for meal prep. It also happens to be naturally gluten-free and dairy-free.

overhead view of roasted chicken breast, acorn squash and butternut squash on sheet pan

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Sheet pan dinners are the perfect solution for weeknight meals because all the ingredients are tossed on a pan and finish cooking at the same time. Better yet, you only have one pan to wash!

Mix and match the protein and vegetables to change up the flavor and keep things interesting.

acorn squash, butternut squash and red onions cut on wooden cutting board


Chicken: I call for boneless, skinless chicken breast in this recipe because it is affordable, healthy and widely available. Feel free to use chicken thighs or even pork.

Winter Squash: We are using Acorn squash and Butternut squash in this recipe as they are really affordable in season, usually August to November. Squash is a very hearty vegetable that can stay fresh for months, so buy it when it is on sale and store in a cool, dry place.

When cutting the winter squash, it is important to keep everything similar in size so that everything cooks uniformly.

Maple Syrup: It’s really important to use real maple syrup here. We’re only using 3 Tablespoons, so it is still affordable and the quality of the flavor allows for us to use less.

Dijon Mustard: I call for Dijon mustard because it has a white wine flavor that pairs really well with winter squash and maple syrup.

chicken breast on wooden cutting board brushed with maple mustard glaze


maple mustard chicken breast and roasted vegetables on sheet pan


If you do not have chicken breast or prefer dark meat, feel free to use boneless, skinless chicken thighs with the same cooking time. If using bone-in chicken or pork loins or tenderloin, adjust the cooking time so that the meat is half way through its cooking time before the vegetables are added. Most importantly, use a meat thermometer to ensure that chicken is cooked to 165 degrees Fahrenheit and pork is cooked to at least 145 degrees.

You can also swap out any of the vegetables. I would recommend sweet potatoes or Brussels sprouts as a great substitution that will not affect cooking time and will be delicious with the chicken glaze.

If you are not a fan of onions, you can leave them out of the recipe all together. White or yellow onions can be used in place of red onions if it what you have.

sliced chicken breast and roasted vegetables on white plate

Meal Prep Options

Sheet pan chicken recipes are perfect for meal prep. Bake the recipe as instructed and allow to cool completely. Slice the chicken and portion into containers with the roasted winter squash. Store in air-tight containers for up to four days.

To reheat, vent the lid and microwave for 2 minutes or until heated through. I do not recommend freezing this dish as the texture of the roasted vegetables and spinach may be affected by freezing.

More Easy Dinner Ideas

Sheet Pan Chicken with Roasted Vegetables Recipe

Yield: 4 servings

Sheet Pan Maple Mustard Chicken with Roasted Winter Squash

roasted chicken breast and winter squash on metal sheet pan

Maple mustard chicken and roasted winter squash make for an easy, healthy one-pan dinner that's on the table in less than an hour.

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes


  • 3 Tablespoons Dijon mustard
  • 3 Tablespoons Maple syrup
  • ½ teaspoon Salt
  • ¼ teaspoon Pepper
  • 1 lb Boneless, skinless Chicken breast
  • 1 small acorn squash, sliced
  • 1 cup Butternut squash, cubed
  • 1 Red onion, cut into thin wedges
  • 4 Garlic cloves, peeled and whole
  • 2 Tablespoons Olive oil
  • 2 cups Baby spinach


      1. Preheat oven to 425 degrees Fahrenheit and prepare a baking sheet by spraying with cooking spray.
      2. In a small bowl, whisk together Dijon mustard and maple syrup.
      3. Place the chicken breasts on the prepared baking sheet and season with salt and pepper. Brush with prepared maple mustard glaze.
      4. Bake the chicken at 425 degrees for 20 minutes.
      5. Meanwhile, prepare the vegetables by combining acorn squash, butternut squash, red onion and garlic cloves in a large bowl. Toss with olive oil until completely coated.
      6. After 20 minutes, remove the chicken from the oven and add the vegetables to the baking sheet, making sure they are in a single layer and spaced for browning.
      7. Bake an additional 20 minutes or until the chicken reaches an internal temperature of 165 degrees Fahrenheit and the vegetables are tender.
      8. Remove sheet pan from oven and sprinkle on baby spinach. Place sheet pan back in the oven for 1 minute to wilt the spinach.
      9. Drizzle the sheet pan with extra maple syrup if desired and serve.


To store this sheet pan meal, place it in an airtight container and eat within 4 days. I do not recommend freezing this meal, but it is perfect for meal prep.

Feel free to swap out the squash or other vegetables such as sweet potatoes or Brussels sprouts.

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Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 360Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 96mgSodium: 671mgCarbohydrates: 28gFiber: 5gSugar: 11gProtein: 38g

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By on August 2nd, 2020

About Sarah

Hi, I'm Sarah. The voice behind Feast for a Fraction. I've been a penny-pincher all my life, but still have a taste for nice things. I'm here to show you that you can eat (and live) well on a budget. From recipes and DIY tips to ways to make extra money, we'll be in control of our budgets together!

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10 thoughts on “Sheet Pan Chicken with Roasted Winter Squash”

  1. Sheet pan meals are my favourite! And this is so delicious – a great flavour combination! Love using winter squash!


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