Don’t you just love sheet pan dinners? Easy prep, even easier clean up and packed with flavor!

Here’s a stunning, autumn themed sheet pan dinner that pairs chicken thighs with seasonal veggies like Delicata squash and roasted apples. The chicken is even more flavorful thanks to a maple-mustard marinade. It’s prep to table in 45 minutes, and since everything is baked in 1 pan cleanup time is a breeze

Delicata squash is a small, oblong squash with orange-yellow flesh and a taste similar to sweet potatoes. The skin of delicata squash is thin and tender enough to eat after cooking, which sets it apart from other winter squash varieties. Its small size makes it an ideal candidate for slicing or stuffing with any filling you can dream up.

And while this is hearty on its own, add mashed or baked sweet potatoes and a side salad to make it a complete meal.

Why we love these ingredients

Delicata squash is not only high in fiber [which is one  reason why we love it]. It’s a great source of potassium, which can help control blood pressure. Delicata squash is also full of vitamin C, which helps with immune function as well as iron, which helps with healthy cell production. 

Sage was used as a traditional herbal remedy in ancient Greece and Rome, as well as in Native American and Chinese medicine – and for good reason. Mo9dern science confirms that sage can help lower blood sugar and cholesterol levels, improve memory, reduce stress hormones, and promote better sleep.

Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the friendly bacteria in your gut and supports a balanced microbiome. Apples also contain flavonoids, antioxidant compounds that help with vascular function, blood pressure, d inflammation and aging-related memory loss. 

Pro tips for easy prep

Marinate the chicken for at least 15 minutes but no longer than 4 hours. Keep it in a covered bowl in the fridge.

Honeycrisp apples add a touch of sweetness to savory dishes. Their crisp texture holds up well in baking. However you can also use Gala, Fuji, Winesap or any other baking apple. We don’t recommend McIntosh since it tends to fall apart during the cooking process.

If you can’t find Delicata squash, you can use acorn or butternut squash.  The flavor profiles are similar. Another fun fact: you can also use Delicata squash as a gluten-free pasta substitute. Cut the squash into thin noodles and top it with your favorite sauce. 

Leftovers will last for 3 days in an airtight container in the fridge. Reheat in the microwave until warmed through.

Sheet Pan Chicken Thighs with Apples and Delicata Squash

INGREDIENTS

For the chicken

• 1 lb. boneless, skinless chicken thighs
• 2 tablespoons olive oil
• 2 tablespoons Dijon or spicy brown mustard
• Juice of one lemon
• 1-1/2 tablespoons pure maple syrup 
• 1 tablespoon chopped fresh sage [or 1 tsp. dried sage]
• 2 cloves garlic – minced
• Salt and freshly ground black pepper, to taste

For the veggies

• 1 delicata squash - about 1 pound; seeded and sliced into half-moons
• 1 red onion, sliced ½” thick
• 1 extra-large apple, cored and sliced ½” thick
• 2 tablespoons olive oil  
• 1 teaspoon rosemary or 1 tablespoon fresh rosemary, chopped
• 1 teaspoon thyme
• Salt and freshly ground pepper – to taste
• Pecans or Walnuts, chopped – optional topping

INSTRUCTIONS

1. Preheat the oven to 425°F. Line a sheet pan with parchment paper, foil or a silicone liner and set aside.
2. Cut squash in half lengthwise and remove seeds. Cut crosswise into 1-inch half-moon slices. Slice onion and apple into ½” slices.
3. Make the marinade: In a mixing bowl, whisk together the olive oil, Dijon, lemon juice, maple syrup, sage, garlic, salt, and pepper. Cover the chicken in the marinade. Marinate about 15-20 minutes or up to 4  hours
4. Prepare the delicata squash, onion, and apple and transfer to the lined sheet pan. Toss with olive oil,  salt, pepper, rosemary, and thyme. Spread veggies out in a single layer, leaving a few open areas for the chicken thighs.
5. Remove the chicken thighs from the marinade, gently shaking them over the bowl to remove any drippings. Nestle them in between the veggies on the sheet pan. Discard the marinade.
6. Roast for 25 to 35 minutes until the chicken thighs are cooked to an internal temperature of 165°F and the veggies are tender. Garnish with fresh parsley and toasted pecans or walnuts. Serve, and enjoy!