Sweet maple syrup and tangy Dijon mustard are a classic pairing for a reason — together they create a sticky, caramelized glaze that makes these roasted chicken thighs absolutely irresistible. Brussels sprouts and sweet potato roast alongside, picking up the drippings and caramelizing at the edges. It’s the kind of cozy, satisfying weeknight dinner that tastes like it took far more effort than it did.

Active time: 15 minutes | Total time: 45 minutes

Sheet Pan Maple-Dijon Chicken Thighs

Ingredients

• Cooking spray
• 2 tbsp pure maple syrup
• 1 tbsp Dijon mustard
• 2 garlic cloves, minced
• 1/2 tsp dried thyme
• 1 tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 cups (200g) Brussels sprouts, trimmed and halved
• 2 medium sweet potatoes (about 500g total), peeled and cut into 1-inch cubes
• 4 bone-in, skin-on chicken thighs (about 1 1/2 lb/680g)

Directions

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat with cooking spray. In a small bowl, whisk together the maple syrup, Dijon mustard, garlic, and thyme; set aside. In a large bowl, toss the Brussels sprouts and sweet potatoes with the olive oil, salt, and pepper, then spread in a single layer on the prepared baking sheet. Arrange the chicken thighs skin-side up on top of the vegetables and brush generously with the maple-Dijon glaze. 

Roast for 30–35 minutes, or until the chicken registers 165°F (74°C) on an instant-read thermometer and the vegetables are tender and caramelized. Let rest for 5 minutes before serving.

Serves: 4 | Serving Size: 1 chicken thigh, about 1 1/4 cup vegetables

Nutrition (per serving): Calories: 369; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 102mg; Sodium: 595mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 13g; Protein: 23g

Nutrition Bonus: Calcium: 30%; Iron: 98%; Potassium: 944mg; Vitamin A: 57%; Vitamin C: 108%

Originally published May 2026

The post Sheet Pan Maple-Dijon Chicken Thighs appeared first on MyFitnessPal Blog.

Crispy, golden tofu might just convert even the most skeptical tofu doubters with this flavor-packed sheet pan ginger-soy tofu dinner. A savory ginger-soy glaze coats every cube before roasting, resulting in a satisfying crunch that pairs beautifully with tender broccoli and hearty edamame. Served over nutty brown rice and finished with a scattering of sesame seeds and green onions, this plant-based powerhouse delivers on both flavor and nutrition.

 Active time: 15 minutes | Total time: 45 minutes

 Sheet Pan Ginger-Soy Tofu

 Ingredients

• 2 14 oz (396g) blocks extra-firm tofu, drained and pressed for at least 30 minutes (or up to overnight)
• 3 tbsp reduced-sodium soy sauce
• 2 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp fresh ginger, peeled and finely grated
• 2 garlic cloves, minced
• 1 tbsp honey or maple syrup
• 1 tsp Sriracha (optional)
• 4 cups (285g) broccoli florets
• 1 cup (155g) shelled edamame
• 1 tbsp sesame seeds
• 2 medium green onions, thinly sliced
• 2 cups (400g) cooked brown rice, for serving

Directions

To press the tofu: Wrap each block in a clean kitchen towel or several layers of paper towels and place on a flat surface. Set a heavy pan or cutting board on top and let stand for at least 30 minutes to remove excess moisture. For best results, press overnight in the refrigerator.  

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat generously with cooking spray. Cut the tofu into 1-inch cubes and pat thoroughly dry with paper towels — the drier the tofu, the crispier it will become in the oven.

In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, ginger, garlic, honey, and Sriracha, if using. Pour half of the sauce into a large bowl, add the tofu, and toss gently to coat. Spread the tofu in a single layer on the prepared baking sheet and roast for 15 minutes. Flip the tofu and push it to one side of the pan. Add the broccoli and edamame to the other side and drizzle with the remaining sauce, tossing to coat. Spread everything in a single layer and return to the oven for 12–15 minutes, or until the tofu is golden and crispy and the broccoli is tender and lightly charred.

Divide the brown rice among four bowls. Top with the tofu, broccoli, and edamame. Garnish with sesame seeds and green onions and serve immediately.

Serves: 4 | Serving Size: about 1 cup tofu and vegetables, 1/2 cup brown rice

Nutrition (per serving): Calories: 493; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 402mg; Carbohydrate: 47g; Dietary Fiber: 8g; Sugar: 9g; Protein: 30g

Nutrition Bonus: Calcium: 20%; Iron: 31%; Potassium: 636mg; Vitamin A: 13%; Vitamin C: 10%

Originally published May 2026

The post Sheet Pan Ginger-Soy Tofu appeared first on MyFitnessPal Blog.