Sheet Pan Mustard Maple Chicken & Cabbage
This Mustard Maple Chicken & Cabbage is a flavourful, sheet-pan dinner that comes together quickly with lean protein, fibre-rich veggies, and just a touch of sweetness. It’s gluten-free and diabetic-friendly, making it perfect for a wholesome weeknight meal.
- Suitable for diets:
- Gluten Free
- High-Protein
Servings:
Why Diabetes Friendly?
- Low in added sugars: Only 1½ tsp maple syrup for 4 servings keeps overall sugar content low.
- Balanced plate: Combines lean protein (chicken), non-starchy vegetables (cabbage, onions), and a small portion of fruit (apple).
- High in fibre: Cabbage, apple, and red onion add fiber, which helps regulate blood sugar.
- Healthy fats: Uses olive oil, a source of monounsaturated fats that support heart health.
- Low glycemic impact: Most ingredients have a minimal effect on blood glucose when portioned appropriately.
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Equipment
- Large sheet pan
- Small mixing bowl (for glaze)
- Pastry brush (or spoon for glazing)
- skillet (optional, for searing chicken)
Ingredients
- chicken thighs 1½ lb
- green cabbage (cut into wedges) ½ head
- red onion (sliced into rounds) ½ medium
- apple (Honeycrisp or Granny Smith, thinly sliced) 1
- olive oil 2 tbsp
Mustard Maple Glaze
- Dijon mustard 1 ½ tbsp
- whole-grain mustard 1 tbsp
- maple syrup 1½ tsp
- apple cider vinegar 1 tbsp
- olive oil 1 tbsp
- garlic (minced) 2 cloves
- black pepper ¼ tsp
To finish
- Fresh dill (chopped)
- Squeeze of lemon
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Cooking Tips
- Choose chicken thighs for juicier results: Thighs stay moist and flavourful, especially when roasted.
- Searing improves texture: Adds a caramelized exterior and locks in juices—especially helpful for chicken thighs.
- Use parchment paper: Makes clean-up easier and prevents sticking.
- Fan out the cabbage: Exposing more surface area allows for crispier, caramelized edges.
- Double the glaze: Make extra glaze to use as a drizzle after baking or for another meal later in the week.
- Make it a meal prep dish: Cools and reheats well; great for lunches throughout the week.
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Instructions
- Preheat the oven to 425°F (220°C). Line a large sheet pan with parchment paper.
- In a small bowl, whisk together all mustard maple glaze ingredients until smooth. Set aside.1 ½ tbsp Dijon mustard, 1 tbsp whole-grain mustard, 1½ tsp maple syrup, 1 tbsp apple cider vinegar, 1 tbsp olive oil, ¼ tsp black pepper, 2 cloves garlic
- Place the cabbage wedges, red onion rounds, and apple slices on the prepared sheet pan. Drizzle with 1 tablespoon olive oil and spread everything out evenly.½ head green cabbage, ½ medium red onion, 2 tbsp olive oil, 1 apple
Option 1: Sear the chicken first (recommended for thighs)
- Heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Season the chicken lightly with black pepper. Sear for 2–3 minutes per side, just until golden (the chicken does not need to be fully cooked). Transfer the chicken to the sheet pan, nestling it among the vegetables and apple.1½ lb chicken thighs
Option 2: Skip the sear
- Place the raw chicken directly onto the sheet pan with the vegetables and apple.
- Using a pastry brush, generously brush the mustard maple glaze over the chicken, then lightly brush the exposed vegetables and apple slices. You don’t need to use all the glaze at once — reserve a little for mid-roast brushing, if desired.
- Roast for 25–30 minutes, flipping the chicken once halfway through and brushing with remaining glaze if needed, until the chicken is cooked through and the vegetables are tender and caramelized.
- Finish with fresh dill and a squeeze of lemon, if using. Serve warm.Fresh dill, Squeeze of lemon
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Notes
How to serve:
- This recipe uses approximately 5–6 chicken thighs (1½ lb total). For 4 servings, plan on 1 to 1½ thighs per person, depending on size. If using 4 large thighs, serve 1 per person. Each portion also includes about ¼ of the roasted cabbage, apple, and onion mixture.
FAQ
- Can I use chicken breasts instead of thighs?
Yes, but keep an eye on cooking time—breasts dry out more quickly. Consider using a meat thermometer (165°F/74°C internal temp). - Is this recipe diabetic-friendly?
Yes. It uses minimal natural sugar, includes lean protein, and plenty of fibre-rich veggies. - Can I skip the apple?
Yes. If you’re very sensitive to sugar or managing tighter carb limits, you can omit or reduce the apple. - What can I use instead of maple syrup?
Try a small amount of date syrup or just leave it out — the apple already adds some natural sweetness. - Can I make this vegetarian?
Not directly, but you can substitute with tofu or tempeh, and roast with the same glaze. - Can I make this ahead of time?
Yes! It stores well in the fridge for up to 3 days and can be reheated in the oven or microwave. - Can I freeze it?
Yes, though cabbage softens more when frozen. Freeze in airtight containers for up to 2 months.
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Nutrition
Per serving
Calories: 483.1kcal
Carbohydrates: 17.4g
Fiber: 4.6g
Sugar: 10.7g
Fat: 35g
Saturated Fat: 8g
Trans Fat: 0.1g
Protein: 25.7g
Nutrition Facts
Sheet Pan Mustard Maple Chicken & Cabbage
Serving Size
1 serving
Amount per Serving
Calories
483.1
% Daily Value*
Fat
35
g
54
%
Saturated Fat
8
g
50
%
Trans Fat
0.1
g
Cholesterol
141.7
mg
47
%
Sodium
236.8
mg
10
%
Potassium
588.6
mg
17
%
Carbohydrates
17.4
g
6
%
Fiber
4.6
g
19
%
Sugar
10.7
g
12
%
Protein
25.7
g
51
%
Vitamin C
45.2
mg
55
%
Vitamin D
0.1
µg
1
%
Calcium
75.3
mg
8
%
Iron
1.8
mg
10
%
Magnesium
50.6
mg
13
%
Zinc
2.2
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.
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