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Sheet Pan Chicken, Sweet Potatoes & Brussels Sprouts
One pan, one marinade of garlic, rosemary, and Dijon, and dinner practically makes itself while the oven does the work. The sweet potatoes turn caramelized and tender, the Brussels sprouts crisp at the edges, and you're left with excellent leftovers and almost no cleanup.
Sheet Pan Chicken, Sweet Potatoes & Brussels Sprouts
Recipe Card
Sheet Pan Chicken, Sweet Potatoes & Brussels Sprouts
Method: Roasted·Cuisine: American
Best Season
Fall & Winter
Ingredients
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1 1/2 lb bone-in, skin-on chicken thighs (or boneless, skinless)
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1 1/2 lb sweet potatoes, scrubbed and cut into 3/4-inch cubes
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1 lb Brussels sprouts, trimmed and halved
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3 tbsp olive oil, divided
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4 cloves garlic, minced
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2 tbsp Dijon mustard
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1 tbsp fresh rosemary, chopped (or 1 tsp dried)
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1 tbsp fresh lemon juice
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3/4 tsp salt
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Black pepper, to taste
Instructions
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1
Heat oven to 425°F and line a large sheet pan.
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2
In a small bowl, whisk together 2 tbsp of the olive oil, the Dijon, garlic, rosemary, lemon juice, 1/2 tsp of the salt, and pepper. Toss the chicken in about half of this marinade.
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3
In a separate bowl, toss the sweet potatoes and Brussels sprouts with the remaining 1 tbsp olive oil, 1/4 tsp salt, and pepper.
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4
Spread the vegetables on the sheet pan and nestle the chicken among them, skin side up. Drizzle any remaining marinade over the top.
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5
Roast 35 to 40 minutes, until the chicken reaches 165°F and the vegetables are caramelized, tossing the vegetables once about halfway through.
Meal Prep Tip
Portion the leftovers into containers for lunches the next few days — it keeps 4 days in the fridge. Reheat in the oven or an air fryer rather than the microwave to keep the vegetables crisp.
Nutrition
Per serving — estimate.
Calories
430
Net Carbs
30g
Total Carbs
38g
Fiber
8g
Protein
30g
Fat
18g
Saturated Fat
4g
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
Dinner
Sheet Pan
Whole-food Carbs
Leftover-friendly
High Fiber
Gluten-free
Besides Sugar
Besides Sugar: Choose Whole-Food Carbohydrates
Sweet potatoes are a whole-food carbohydrate — eaten with the skin on, they bring fiber and nutrients that a refined side like white rolls simply can't, which is why they raise blood sugar more gently and fit comfortably into a prediabetes-friendly plate.
About Prediabetes Mastermind
Prediabetes Mastermind builds practical, science-backed tools for reversing and managing prediabetes — meal frameworks, recipes, and plans verified by a registered dietitian. We treat prediabetes as a condition worth taking seriously, and we focus on what you can do, not what to fear.
These recipes and their nutrition figures are pending review by our registered dietitian. Nutritional information is an estimate and not medical advice; consult your healthcare provider about your individual plan, especially if you take glucose-lowering medication.
