Maple Mustard Chicken Skillet comes together in one pan, takes only 35 minutes with just 10 ingredients, and is loaded with protein and veggies. Tossed in a sweet & spicy maple mustard sauce for a healthy chicken skillet recipe. Gluten-free, dairy-free, and paleo.
This post is sponsored in partnership with Maple from Canada. All opinions expressed (as always) are my own. I only partner with brands I trust and personally recommend – thank you for your support in helping make Eat the Gains possible!
Coming in with another one pan recipe! I’ve been loving them lately and they make mealtime so easy. And this one combines one of my favorite things – chicken, sweet potatoes, brussel sprouts, and a maple mustard sauce!
Let’s name the reasons why I love this maple mustard chicken skillet:
- comes together in about 35 minutes
- made in one pan – yay for not a lot of dishes to clean up
- it’s healthy with a good macronutrient breakdown – it’s full of protein, complex carbohydrates, fiber, and some healthy fats. It makes a great post-workout meal!
- everything is tossed in a delicious sweet and spicy maple mustard sauce – sauce makes everything better
Benefits of maple syrup
Maple syrup is one of my go-to sweeteners in our house. Not only does it taste amazing, but it can be used in either sweet or savory recipes. I love the flavor it adds to dishes and it also adds some micronutrients since it’s derived directly from a maple tree’s sap.
Maple syrup contains nutrients like manganese, riboflavin, calcium, thiamine, potassium, and copper. It’s nice to have some added benefits as well when I want to use a sweetener.
The key when looking for maple syrup is you want one and only one ingredient – 100% pure maple syrup. No additives or sweeteners needed.
Maple syrup from Canada is super easy to find in the US (it accounts for 72% of maple syrup production worldwide!). Simply head to your local grocery store and before you add it to your cart, turn the bottle around and make sure it is pure maple syrup from Canada.
Then add it anything and everything! Today we are making a sweet and spicy mustard sauce.
Maple mustard chicken skillet
This chicken skillet is a quick and easy one-pan dinner. Chicken, sweet potatoes, and brussel sprouts are all cooked together and tossed with a maple mustard sauce. Comes together in 35 minutes and perfect for an easy weeknight dinner or meal prep packed with protein, complex carbs, and fiber!
Here is what you need:
- chicken breast
- garlic powder
- sweet potatoes
- shredded brussel sprouts
- lemon juice
- salt and pepper
First, heat a large nonstick pan (it needs to be large) over medium heat with a tablespoon of oil.
Add chicken, garlic powder, and salt and pepper and cook for 5-7 minutes until browned on the outside and almost cooked through. It’s okay if it’s not all the way cooked, as it will go back in the pan later. Remove from the pan, leaving the juices behind.
Next, add the remaining oil to your pan. Then add sweet potatoes and onions and cook for 12-15 minutes, stirring occasionally. If needed, cover with a lid to help speed up the process, but you don’t want them to steam too much. Next, add the brussel sprouts cook for another 5-7 minutes.
Add chicken and juices back to the pan. Finally, stir in the maple mustard sauce (see below for details) and mix well to combine. Let warm through and add a squeeze of lemon juice (about a tablespoon or so) to add a pop of freshness.
How to shred brussel sprouts
Shredded brussel sprouts are really easy and all you need is a food processor. Simply add the large shredding attachment and run them through it. You will only be able to add a handful at once, but it only takes a couple of seconds to shred. Repeat will all your brussel sprouts.
To save some time, buy pre-shredded or sliced brussel sprouts from the store.
Maple mustard sauce
This healthy chicken skillet recipe comes together thanks to the maple mustard sauce. It’s the perfect accompaniment to the chicken and veggies and adds a little sweetness and spiciness to the dish.
Here is what you need:
- maple syrup from Canada
- grainy dijon mustard
- cayenne pepper
- salt and pepper
Add ingredients to a small bowl and mix well to combine. Adjust according to taste if desired. The sauce lightly coats everything in the pan so feel free to double the sauce if you want it super saucy.
Chicken breasts vs chicken thighs
This recipe will work with chicken breasts or chicken thighs. I prefer chicken breasts, however, it just depends on your preference. Here are the differences:
- chicken breasts – leaner and not much fat on them, which means you need to be careful cooking them so they don’t get dried out.
- chicken thighs – have a little more fat on them so it helps them stay nice and juicy. It also makes them harder to overcook. The texture is not as lean as chicken breast.
Substitutions for maple mustard chicken
Here are a few suggestions to switch up this chicken skillet or use what you have on hand:
- chicken – as I said above, chicken breasts or thighs will work for this skillet recipe.
- potatoes – any kind of potato or even winter squash will work, including white potatoes and butternut squash. Using those will change the flavor.
- veggies – any kind of veggies will work and the more the merrier! Some good ones to add would be bell peppers, zucchini, or mushrooms.
More healthy skillet recipes
- Steak and Sweet Potato Skillet
- Jalapeno Popper Chicken Casserole
- Turkey Taco Skillet
- Healthy Chicken Pad Thai
- Chicken and Broccoli Stir Fry
- Cauliflower Shrimp Fried Rice
Maple Mustard Chicken Skillet
- 2 tablespoons oil, divided
- 1 pound chicken breast (cut into 1-inch pieces)
- 1 teaspoon garlic powder
- 1 pound sweet potatoes, diced (about 2 small/4 cups diced)
- 1 cup diced onion (130 grams)
- 1 pound brussel sprouts, shredded (about 6 cups)
- 1/4 cup maple syrup
- 2 tablespoons dijon mustard (I like to use grainy)
- 1/2 teaspoon cayenne pepper
- 1 tablespoon lemon juice
- salt and pepper, to taste
- optional toppings: green onion, parsley, red pepper flakes
- If needed, shred your brussel sprouts. Add the large shredding attachment to your food processor and run them through it. You will only be able to add a handful at once, but it only takes a couple of seconds to shred. Repeat will all your brussels.
- Make your maple mustard sauce. In a small bowl or jar, mix together maple syrup, mustard, cayenne pepper, and salt and pepper. Adjust according to taste if needed.
- Heat a large nonstick pan (it needs to be large) over medium heat with a tablespoon of oil. Add chicken, garlic powder, and salt and pepper and cook for 5-7 minutes until browned on the outside and almost cooked through. It's okay if it's not all the way cooked, as it will go back in the pan later. Remove from the pan, leaving the juices behind.
- Next, add the remaining oil to your pan. Then add sweet potatoes and onions and cook for 12-15 minutes, stirring occasionally. If needed, cover with a lid to help speed up the process, but you don’t want them to steam too much. Next, add the brussel sprouts cook for another 5-7 minutes.
- Add chicken and juices back to the pan. Finally, stir in the maple mustard sauce and mix well to combine. Let warm through and add lemon juice to add a pop of freshness. Enjoy!
This post may contain affiliate links and I may make a little bit of money if you click on and purchase the products through the links. It doesn’t cost you any extra money. The compensation helps with expenses to keep ETG up and running. I truly appreciate your support!