This autumn sheet pan dinner is everything I want in a cozy weeknight meal: juicy chicken thighs, sweet apples, caramelized onions, and crispy Brussels sprouts—all tossed in a maple-Dijon glaze and finished with toasted pecans.
It’s high in protein, ready in about 25 minutes, and the entire meal cooks on one pan so cleanup is minimal. Perfect for busy weeknights or a no-fuss weekend dinner.
Ingredients (Serves 3–4)
- 1 ½ lbs chicken thighs (boneless, skinless or bone-in—your choice)
- 1 large apple, diced (Honeycrisp or Fuji are great)
- 1 medium yellow onion, diced
- 2 cups shredded Brussels sprouts
- 2 Tbsp olive oil, divided
- 2 Tbsp Dijon mustard
- 1 ½ Tbsp pure maple syrup
- ½ tsp salt (plus more to taste)
- ¼ tsp freshly cracked black pepper
- ¼ cup pecans, roughly chopped
Directions
- Prep & Preheat
Preheat oven to 400°F. Line a large sheet pan with parchment paper.
Drizzle 1 Tbsp olive oil directly on the pan. - Arrange Chicken & Veggies
Add chicken thighs to the pan. Drizzle with the remaining olive oil and sprinkle with salt and pepper.
Scatter diced apple, diced onion, and shredded Brussels sprouts around the chicken. Toss everything lightly to coat. - Maple-Dijon Glaze
In a small bowl, whisk Dijon mustard, maple syrup, ¼ tsp salt, and a few cracks of black pepper.
Brush the chicken with the glaze, then drizzle the rest over the veggies and toss with tongs so everything gets a light coat. - Bake
Roast for 20 minutes, or until chicken reaches 165°F internally. - Finish with Pecans
Remove the pan, sprinkle chopped pecans over the veggies, and return to the oven for 5 more minutes to toast. - Serve & Enjoy
Plate the chicken alongside the caramelized Brussels and apples. Spoon any extra glaze from the pan over the top.
Nutrition (per serving, 1 of 4)
- Calories: ~360
- Protein: ~35 g
- Carbs: ~17 g
- Fiber: ~4 g
- Fat: ~15 g
Why You’ll Love It
- High protein & balanced – chicken thighs keep you full.
- One-pan convenience – less mess, more flavor.
- Cozy fall flavors – maple, apple, Dijon, and toasted pecans scream autumn.
- Kid-friendly – sweet apples + crispy Brussels win over picky eaters.
More Cozy High-Protein Dinners
- Chicken Pot Pie Skillet with High-Protein Biscuits
- High-Protein Smashed Potato Pizza Bites
- Greek Chicken Salad (Mayo-Free, 35 g Protein)
Stay Connected
If you try this autumn sheet pan dinner, tag me on Instagram @kee_to_wellness—I love seeing your recreations!
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