File this super simple Sheet Pan Honey Mustard Chicken Thighs under your new “go-to” for a busy weeknight. You’ll love the way this crispy and juicy chicken thigh dinner pairs so well with roasted butternut squash and green beans! Healthy, delicious, and one the entire family will rave about.
winner winner chicken dinner!
We’re also filing this one under, instant “winner winner chicken sheet pan dinner!” My very wise 10 year old wanted to let me know after a few bites of this dinner, “mom, I think this one is going to find a permanent place in the top 5 dinners.” A very bold statement coming from the guy who is not necessarily a fan of sheet pan chicken meals. But alas, I’ve won him over with this one!
It’s not a shock really. I feel like this recipe is above and beyond a boring one pan chicken dinner. It starts with a wet rub of seasonings and oil that coats the chicken. The chicken is quickly seared on a skillet to lock in the flavor. A homemade honey garlic mustard sauce (with 2 different mustards) is then generously applied. Roasting the veggies and chicken altogether only contributes to an overall amazing texture and flavor!
As a nutritionist, I love the simple combo of a deliciously prepared lean protein and a plate loaded with nutrient dense veggies. This is exactly what we’re getting with this dinner!
I promise you will want this on your menu this week. Like tomorrow. Go out and get those ingredients ASAP!
How to make Sheet Pan Honey Mustard Chicken Thighs:
Let’s gather up our ingredients:
- chicken thighs (bone in or out)
- butternut squash
- green beans
- smoked paprika
- Italian seasoning
- sea salt
- cayenne pepper
- avocado oil (or olive oil)
- dijon mustard
- stone ground mustard
- garlic cloves
Preheat the oven to 425 degrees F. Cut the butternut squash into cubes, and trim the green beans. Drizzle the veggies with some oil, then toss with salt and pepper. Spread over the sheet pan, ensuring you have room for the chicken.
Prepare the chicken thighs. Create a “wet” rub for the chicken. We stir together the seasonings: paprika, Italian seasoning, sea salt, and cayenne pepper. Add the avocado oil and stir so it forms a paste. Generously rub the chicken thighs with the seasoning.
Meanwhile, heat a large cast iron skillet or skillet to medium high heat. Once hot, add a tablespoon of oil and sear the chicken for 1-2 minutes on each side. Just so that it’s barely browned. Even though it will cook in the oven, this important step really sealed in the delicious flavor!!
Make the honey mustard sauce: whisk together the honey, both mustards, and minced garlic.
Place the seared chicken on the sheet pan with the green beans and squash. Reserve about 1/4 cup of the honey mustard sauce for serving, and brush each of the chicken thighs with the remaining sauce. Transfer the pan to the oven.
Bake for right around 25 minutes. Remove from oven, let sit for another 3-5 minutes. Serve hot with additional honey mustard sauce!
TIP: If you find that you have a lot of liquid in your pan after the 25 minutes, remove the pan and set the temperature to broil. Remove the chicken from the pan, and place the sheet pan with the veggies back in the oven. Let it sit under the broiler for 3-4 minutes to reduce the sauce! This will also make for even tastier veggies.
What kind of chicken thighs should I use?
I used bone in chicken thighs, and removed the skin of all but 2 of the thighs to see if there was a difference in taste. I do love a skin on chicken thigh, however, it does produce more fat and grease in the sheet pan. You can also use boneless, skinless chicken thighs with great results in this dinner!
Can I use chicken breast?
Yes, but chicken breast in this recipe will tend to be a bit more dry. You also wouldn’t need to sear before placing in the oven.
Sheet Pan Honey Mustard Chicken Thighs
This super simple sheet pan dinner makes such a great weeknight meal! One pan and less than 30 minutes. You'll love the crispy chicken thighs and simple sauce!
- 2 lbs chicken thighs*
- 12 oz fresh green beans (trimmed)
- 1 butternut squash (peeled and cut into cubes)
- 3 tbsp avocado oil (divided)
- 2 tsp smoked paprika
- 2 tsp Italian seasoning
- 1/2 tsp sea salt
- 1/4 tsp cayenne pepper
- 1/3 cup raw honey
- 3 tbsp dijon mustard
- 3 tbsp stone ground mustard
- 2 cloves garlic (minced)
Preheat the oven to 425 degrees. Lightly grease a large baking sheet with cooking spray, set aside.
In a large bowl, combine the butternut squash and green beans. Toss with 1 tbsp of avocado oil and sprinkle with salt and pepper. Spread out on the baking sheet.
Now prepare the chicken. Heat a cast iron skillet or skillet to medium high heat. In a small bowl, mix together the seasonings: paprika, Italian seasoning, sea salt, and cayenne pepper. Add 1 tbsp oil to create a "paste". Place the chicken on a plate or in a bowl. Rub each chicken thigh with the wet rub and coat evenly.
Once the pan is hot, and the remaining oil to coat the pan. Sear each chicken thigh for 1-2 minutes or until browned. Remove from the skillet and place on the pan with the green beans and squash.
Make the honey mustard sauce: whisk together both types of mustard with the honey and garlic. Reserve 1/4 cup of the honey mustard sauce for serving. With the remaining sauce, brush on top of each thigh.
Transfer the sheet pan to the oven. Bake for 25 minutes, or until veggies and chicken is crispy and browned.
OPTIONAL: if you have too much liquid on your sheet pan after baking, remove the sheet pan from the oven and set the oven to broil. Set the chicken aside on a plate. Place the baking sheet with the veggies back into the oven, and let sit under the broiler for 3-5 minutes, or until the liquid has evaporated. Be sure to keep an eye on it so you don't burn the vegetables! Not all ovens and broilers are created equal.
Serve the chicken and veggies by spooning a bit more sauce on top. Sprinkle with salt and pepper to taste.
*You can use bone in thighs with or without skin. The skin will produce more grease on the sheet pan. You can also use boneless and skinless thighs. If I do think chicken thighs work much better in this recipe than breasts, but you can use breasts. If using breasts, you do not need to sear beforehand. The breasts will also be a drier chicken.