Juicy honey-mustard chicken roasts alongside crispy baby potatoes, caramelized Brussels sprouts, and red onion for an easy one-pan dinner finished with a tangy mustard-herb drizzle.

Fall has officially arrived. 🍂

Which means it's time to turn the oven back on and start roasting things.

Unless you live somewhere that's still 90 degrees outside.

Then apparently fall just means turning the oven on while the air conditioner continues fighting for its life. 😂

Either way, we're starting the season with exactly the kind of dinner I want on a weeknight:

Chicken. Crispy potatoes. Roasted vegetables. Really good sauce. One pan.

These Honey-Mustard Sheet-Pan Chicken with Brussels Sprouts & Crispy Potatoes bring together juicy chicken coated in a tangy-sweet Dijon glaze, golden baby potatoes, crispy-edged Brussels sprouts, and caramelized red onion.

And we're going to cook everything strategically so we don't end up with beautifully cooked chicken sitting next to potatoes that still crunch for all the wrong reasons.

Let's make dinner. 🍗🥔💚

Honey-Mustard Sheet-Pan Chicken with Brussels Sprouts & Crispy Potatoes

Servings: 4
Prep Time: 20 minutes
Cook Time: 35–45 minutes
Total Time: About 1 hour

Ingredients

For the Honey-Mustard Sauce

3 tablespoons Dijon mustard
1 tablespoon whole-grain mustard
2 tablespoons honey
2 tablespoons olive oil
1 tablespoon apple cider vinegar
2 garlic cloves, minced
1 teaspoon fresh thyme leaves
½ teaspoon smoked paprika
¼ teaspoon kosher salt
¼ teaspoon black pepper

For the Chicken

1½ pounds boneless, skinless chicken thighs or chicken breasts
½ teaspoon kosher salt
¼ teaspoon black pepper
½ teaspoon garlic powder

For the Crispy Potatoes

1½ pounds baby potatoes, halved
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon smoked paprika
½ teaspoon kosher salt
¼ teaspoon black pepper

For the Vegetables

1 pound Brussels sprouts, trimmed and halved
1 medium red onion, cut into thick wedges
1 tablespoon olive oil
½ teaspoon kosher salt
¼ teaspoon black pepper

For Finishing

Fresh thyme
Freshly cracked black pepper
Additional whole-grain mustard, optional

Instructions

1. Preheat the oven.

Preheat your oven to 425°F (220°C).

Line a large rimmed sheet pan with parchment paper or lightly coat it with cooking oil.

If your sheet pan is on the smaller side, I strongly recommend using two pans rather than cramming everything together.

We'll talk about why in a minute.

Spoiler:

Crowding is the enemy of crispiness. 😂

2. Make the honey-mustard sauce.

In a small bowl, whisk together the Dijon mustard, whole-grain mustard, honey, olive oil, apple cider vinegar, garlic, thyme, smoked paprika, salt, and pepper.

Taste it.

You should get tang from the Dijon and vinegar, sweetness from the honey, little pops of mustard seed, and plenty of garlic and herbs.

Set aside approximately ⅓ of the sauce in a clean bowl for drizzling over the finished meal.

We'll use the remaining sauce on the raw chicken.

Keeping those portions separate prevents the finishing sauce from coming into contact with raw poultry.

3. Start the potatoes FIRST.

Place the halved baby potatoes on the sheet pan.

Drizzle with olive oil and season with garlic powder, smoked paprika, salt, and pepper.

Toss well.

Then arrange the potatoes cut-side down against the pan.

This part matters.

That flat surface pressed against the hot pan is how we're going to develop those beautiful golden edges.

Roast the potatoes for 15 minutes before adding anything else.

Yes, they get a head start.

The potatoes have places to be. 😂🥔

4. Prepare the chicken.

While the potatoes begin roasting, pat the chicken dry with paper towels.

Season with salt, pepper, and garlic powder.

Add the chicken to a bowl and pour the larger portion of honey-mustard sauce over it.

Turn the pieces until evenly coated.

5. Prepare the vegetables.

In another bowl, combine the Brussels sprouts and red onion.

Drizzle with olive oil and season with salt and pepper.

Toss until lightly coated.

6. Add everything to the pan.

After the potatoes have roasted for 15 minutes, carefully remove the sheet pan from the oven.

Turn the potatoes.

Add the Brussels sprouts and red onion, arranging the Brussels sprouts cut-side down whenever possible.

Make space for the chicken and arrange it across the pan without piling ingredients on top of one another.

Return everything to the oven.

7. Roast until golden.

Continue roasting for approximately 20–30 minutes, depending on the size and cut of your chicken.

Chicken is safely cooked when the thickest portion reaches an internal temperature of 165°F (74°C).

If you're using smaller chicken breasts or thighs, begin checking earlier.

If the chicken reaches temperature before the vegetables are as caramelized as you'd like, remove the chicken to a clean plate and let the vegetables continue roasting for another few minutes.

Nobody said everything has to cross the finish line simultaneously. 😂

8. Give it some color.

If everything is cooked but you'd like deeper caramelization, switch the oven to broil for 1–3 minutes.

Watch the pan closely.

Honey can brown quickly under the broiler.

We're looking for:

Golden and caramelized.

Not:

“Nova told me to broil this and now the smoke detector is participating in dinner.” 😂

9. Finish the chicken.

Let the chicken rest for approximately 5 minutes.

Drizzle the reserved clean honey-mustard sauce over the chicken and vegetables.

Finish with fresh thyme and cracked black pepper.

Serve while everything is warm and those potatoes still have their crispy edges.

Why Do the Potatoes Go in First?

Because good sheet-pan dinners are really an exercise in timing.

Different foods cook at different speeds.

Baby potatoes usually need more time to become tender inside and crispy outside than boneless chicken needs to cook safely.

If we put everything onto the pan at exactly the same time, we risk one of two outcomes:

Perfect chicken + undercooked potatoes

Perfect potatoes + chicken that has reconsidered its relationship with moisture.

😂

Giving the potatoes a 15-minute head start lets us synchronize the rest of the meal.

That's a cooking technique you can use with plenty of other sheet-pan dinners too.

Start the slowest-cooking ingredients first and add quicker-cooking ingredients later.

If You Think You Hate Brussels Sprouts...

I have a question.

How were they cooked? 😂

Because boiled or over-steamed Brussels sprouts and properly roasted Brussels sprouts are completely different experiences.

Roasting encourages browning and caramelization.

The outside leaves become crisp.

The cut surfaces develop those deeply golden edges.

The inside becomes tender.

And suddenly the vegetable that tasted bitter and soggy when you were eight is stealing attention from the potatoes.

Three Tricks for Better Roasted Brussels Sprouts

Dry them well.

Water encourages steaming instead of browning.

Put the cut side against the pan.

That flat surface gives us maximum contact with the hot sheet pan.

Give them room.

Which brings us to...

Stop Crowding Your Sheet Pan 😂

If everything is packed tightly together, moisture released from the ingredients gets trapped.

Instead of roasting efficiently, your vegetables begin steaming one another.

That means softer vegetables and less browning.

If your ingredients don't comfortably fit on one large sheet pan, divide them between two.

More dishes?

Technically.

Better Brussels sprouts?

Absolutely.

Do Potatoes Belong on an Insulin-Resistance Plate?

They can.

Potatoes contain carbohydrates, so they can affect blood glucose.

They also provide nutrients including potassium and vitamin C, and potatoes with their skins provide some fiber.

But rather than examining the potatoes in complete isolation, let's look at dinner.

We're eating them alongside:

Chicken for protein.

Brussels sprouts and onion for vegetables and fiber.

Olive oil and the other components of our sauce.

And the potatoes provide carbohydrate, flavor, texture, and—when we roast them correctly—a very legitimate reason to fight over the crispy ones. 😂

The appropriate amount and individual blood-glucose response can vary from person to person.

But having insulin resistance doesn't automatically require replacing every potato with cauliflower.

Do I Have to Leave the Potato Skin On?

No.

We're leaving the skins on because baby-potato skins become wonderfully crisp when roasted, and keeping the skin also retains some of the potato's fiber.

But peeled potatoes don't suddenly become nutritionally worthless.

If you don't enjoy potato skins, peel them.

If you do enjoy them, leave them.

Nutrition advice doesn't need to turn every preference into a test of character.

Why Are We Using Honey?

Because we're making honey-mustard chicken. 🍯😂

Honey is an added sugar.

And we're intentionally using it.

Two tablespoons of honey are distributed throughout a recipe making approximately four servings, and the honey isn't here simply to make the meal sweet.

It contributes flavor, balances the sharpness of the mustard and vinegar, and helps create that beautiful caramelized glaze on the chicken.

This is something I want to keep emphasizing at Eat Against Resistance:

Managing insulin resistance doesn't necessarily mean eliminating every gram of added sugar from every recipe.

The amount, frequency, overall eating pattern, individual nutritional needs, and the rest of the meal all provide context.

If you prefer using an alternative sweetener, you can certainly experiment.

But I chose honey for the original recipe because its flavor belongs in honey mustard.

Sometimes an ingredient is there because it makes the food taste good.

That's allowed too. 💚

Dijon vs. Whole-Grain Mustard

We're using both because they do different things.

Dijon mustard blends smoothly into the sauce and provides sharp, tangy flavor.

Whole-grain mustard gives us those little mustard seeds and a slightly different texture.

Together they create a sauce that's much more interesting than either one alone.

If you only have Dijon, you can make the recipe entirely with Dijon.

If you only have whole-grain mustard, the sauce will be more textured but still delicious.

I wouldn't recommend regular yellow mustard as a direct replacement for all of the mustard here because the flavor profile is quite different.

Save that one for the cookout. 😂

Chicken Thighs or Chicken Breasts?

Either works.

Chicken Thighs

Boneless, skinless thighs tend to stay especially juicy and are a little more forgiving if they cook a few minutes longer.

Chicken Breasts

Chicken breasts work beautifully too.

If they're especially large or thick, slice them horizontally into thinner cutlets or pound them to a relatively even thickness so they'll cook more predictably.

Regardless of which you choose, use the thermometer rather than relying solely on cooking time.

165°F in the thickest portion is our target.

Can I Use Different Vegetables?

Absolutely.

Sheet-pan dinners are extremely flexible.

You could try:

Broccoli
Cauliflower
Carrots
Green beans
Butternut squash
Delicata squash
Bell peppers

Just remember our timing lesson.

Hard vegetables such as carrots or winter squash may need a head start.

Quick-cooking vegetables such as green beans may need to go onto the pan later.

We want everything cooked properly—not simply present at the same meeting. 😂

Make It Even More Fall 🍂

This recipe already feels like fall to me, but there are a few easy variations.

Add cubed butternut squash alongside the potatoes.

Add a little fresh rosemary to the thyme.

Toss a few thin apple wedges onto the pan during the final 15 minutes of roasting.

Or add a small handful of toasted pecans after everything comes out of the oven.

Those little changes can move the dinner further into autumn without requiring us to put pumpkin spice on the chicken.

Please don't put pumpkin spice on the chicken. 😂

Meal Prep & Leftovers

This recipe makes excellent leftovers.

Divide the chicken, potatoes, Brussels sprouts, and onions among airtight containers and refrigerate for approximately 3–4 days.

Store any extra finishing sauce separately if possible.

To Reheat

The microwave works perfectly well when convenience wins.

For better texture, though, reheat the potatoes and vegetables in a toaster oven, conventional oven, or air fryer until warm and slightly crisp again.

Warm the chicken gently so it doesn't dry out.

Then add the honey-mustard drizzle after reheating.

Approximate Nutrition

For one serving based on four servings, I'd estimate approximately:

520–600 calories
38–45g protein
48–58g carbohydrates
7–10g fiber
20–26g fat

The exact nutrition will vary depending on whether you use chicken breast or thighs, the size and variety of potatoes, the amount of oil and sauce retained on the food, and individual serving sizes.

Nutrition information is an estimate and isn't individualized nutrition advice.

Individual nutritional needs and blood-glucose responses vary. Eat Against Resistance provides recipes and general nutrition information and isn't a substitute for individualized medical or professional nutrition advice.

Making insulin resistance easier, one meal at a time. 💚