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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!

Course Main Course
Cuisine American
Diet GlutenFreeDiet
Keyword Dairy-Free, gluten-free, Paleo
Prep Time 20 minutes
Cook Time 25 minutes
Servings 6
Calories 540 kcal
Author Amy Rains

Ingredients

  • 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)

Instructions

  1. Preheat the oven to 425 degrees. Lightly grease a large baking sheet with cooking spray, set aside.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. Transfer the sheet pan to the oven. Bake for 25 minutes, or until veggies and chicken is crispy and browned.

  7. 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.

  8. Serve the chicken and veggies by spooning a bit more sauce on top. Sprinkle with salt and pepper to taste.

Recipe Notes

*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. 

Nutrition Facts
Sheet Pan Honey Mustard Chicken Thighs
Amount Per Serving
Calories 540 Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 8g50%
Trans Fat 1g
Cholesterol 148mg49%
Sodium 490mg21%
Potassium 929mg27%
Carbohydrates 36g12%
Fiber 5g21%
Sugar 20g22%
Protein 28g56%
Vitamin A 14182IU284%
Vitamin C 34mg41%
Calcium 117mg12%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.