Maple Balsamic Roasted Veggie Tray
This vibrant Roasted Veggie Tray combines seasonal vegetables and fruit with a flavourful maple-balsamic glaze for a vegan, gluten-free, and high-fibre side dish. Perfect for holidays or weeknight dinners, it’s nutritious, colourful, and easy to customize.
Why Diabetes Friendly?
- High in Fibre: Ingredients like Brussels sprouts, carrots, and apples are rich in soluble and insoluble fiber, helping slow down digestion and prevent blood sugar spikes.
- Low Glycemic Load: Non-starchy vegetables and the moderate use of apple keep the overall glycemic impact low, especially when paired with healthy fats.
- Healthy Fat Source: Olive oil supports heart health and improves blood sugar stability by slowing the absorption of carbohydrates.
- Naturally Sweet but Balanced: A small amount of maple syrup adds flavor but is balanced by fibre, fat, and acidity from the balsamic vinegar and mustard.
- No Refined Carbs: The recipe avoids blood-sugar-spiking ingredients like white potatoes, bread crumbs, or sugary glazes.
- Supports Insulin Sensitivity: Ingredients like thyme, Brussels sprouts, and olive oil contain compounds that support metabolic health and insulin sensitivity.
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Equipment
- Large mixing bowl
- Baking sheet (sheet pan)
Ingredients
- Brussels sprouts (trimmed and halved) 1 cup
- butternut squash (peeled and cubed (about ½-inch pieces)) 1 cup
- carrots (peeled and cut into sticks or coins) 1 cup
- red onion (cut into thick wedges) 1 small
- bell pepper (red or orange, sliced) 1
- apple (like Honeycrisp or Gala, cut into chunks) 1 small
For seasoning:
- olive oil 2 tbsp
- balsamic vinegar 1 tbsp
- maple syrup 1 tsp
- dijon mustard 1 tsp
- fresh thyme (or ½ tsp dried) 1 tsp
- smoked paprika ½ tsp
- salt 1 pinch
- pepper 1 pinch
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Cooking Tips
- Cut Uniformly: Slice all vegetables into similarly sized pieces for even roasting and consistent texture.
- Don’t Overcrowd the Tray: Give veggies room to breathe—use two trays if needed. Overcrowding leads to steaming, not roasting.
- Toss Midway: Flip or toss the vegetables halfway through roasting to ensure caramelization on all sides.
- Make It a Meal: Add chickpeas or serve over quinoa for a hearty, balanced plant-based entrée.
- Customize Seasoning: Adjust herbs and spices to your taste—rosemary, cumin, or garlic powder work well too.
- Boost Texture: Finish with toasted seeds, nuts (if not allergen-restricted), or a drizzle of tahini for added richness and crunch.
- Keep the Skin On (Optional): For carrots and apples, keeping the skin adds extra fibre and nutrients.
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Instructions
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Cut everything into even bite-size pieces so they roast uniformly.1 cup Brussels sprouts, 1 cup butternut squash, 1 cup carrots, 1 small red onion, 1 bell pepper, 1 small apple
- In a large bowl, whisk together olive oil, balsamic vinegar, maple syrup, Dijon, thyme, smoked paprika, salt, and pepper.2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp maple syrup, 1 tsp dijon mustard, 1 tsp fresh thyme, ½ tsp smoked paprika, 1 pinch salt, 1 pinch pepper
- Add the veggies and apple to the bowl and toss to coat. Spread evenly on the tray — avoid overcrowding for crisp edges.
- Bake for 30–35 minutes, tossing halfway through, until caramelized and tender.
- Option to sprinkle with chopped parsley, toasted pumpkin seeds, or a drizzle of tahini or balsamic glaze as a finishing touch before serving.
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FAQ
- Can I make this ahead of time?
Yes! Roast the vegetables in advance and reheat in the oven at 350°F (175°C) for about 10 minutes before serving. - Can I use frozen vegetables?
It's best to use fresh for roasting. Frozen vegetables may release too much moisture and become soggy. - Is this recipe diabetes-friendly?
Yes — it’s high in fibre and has a small amount of natural sugar. Omit the maple syrup if you need tighter control of sugar intake. - Can I switch the vegetables?
Absolutely. Swap in sweet potatoes, parsnips, zucchini, or cauliflower depending on the season or preference. - Is this Whole30 or Paleo compliant?
Yes, with slight adjustments — omit maple syrup and choose a compliant mustard for Whole30 and Paleo versions. - What’s a good protein to pair with this?
Chickpeas, lentils, grilled tofu (for vegan), or roasted chicken or salmon work well for a complete meal. - Can I double this recipe for a crowd?
Yes, but use two sheet pans to avoid overcrowding, which can cause steaming instead of roasting.
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Nutrition
Per serving
Calories: 148.6kcal
Carbohydrates: 20.8g
Fiber: 4.6g
Sugar: 10.8g
Fat: 7.4g
Saturated Fat: 1g
Trans Fat:
Protein: 2.2g
Nutrition Facts
Maple Balsamic Roasted Veggie Tray
Serving Size
1 cup
Amount per Serving
Calories
148.6
% Daily Value*
Fat
7.4
g
11
%
Saturated Fat
1
g
6
%
Sodium
56.5
mg
2
%
Potassium
473.4
mg
14
%
Carbohydrates
20.8
g
7
%
Fiber
4.6
g
19
%
Sugar
10.8
g
12
%
Protein
2.2
g
4
%
Vitamin C
70.6
mg
86
%
Calcium
53.8
mg
5
%
Iron
1.1
mg
6
%
Magnesium
31.7
mg
8
%
Zinc
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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