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Healthy High Protein Maple Dijon Chicken - Simple, Flavorful, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 to 2 pounds boneless, skinless chicken (breasts for lean, thighs for juicier)
  • 2 tablespoons Dijon mustard (classic or whole grain works)
  • 2 tablespoons pure maple syrup (not pancake syrup)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced (or 1 teaspoon garlic powder)
  • 1 tablespoon apple cider vinegar (or lemon juice)
  • 1/2 teaspoon smoked paprika (optional, for depth)
  • 1/2 teaspoon dried thyme (or 1 teaspoon fresh)
  • 1/2 teaspoon kosher salt (plus more to taste)
  • 1/4 teaspoon black pepper
  • Fresh parsley for garnish (optional)
  • Nonstick spray or a little extra oil for the pan

Method
 

  1. Prep the chicken: Pat the chicken dry with paper towels. If the breasts are thick, halve them horizontally to create even cutlets. This helps them cook evenly and stay tender.
  2. Make the sauce: In a bowl, whisk Dijon, maple syrup, olive oil, garlic, apple cider vinegar, smoked paprika, thyme, salt, and pepper until smooth and glossy.
  3. Marinate: Add chicken to the bowl or a zip-top bag, coat well, and let it sit for at least 20 minutes at room temperature, or up to 6 hours in the fridge. The longer rest develops deeper flavor.
  4. Preheat the oven: Heat to 400°F (205°C). Line a sheet pan with parchment or lightly oil a baking dish to prevent sticking.
  5. Arrange and bake: Lay the chicken in a single layer and spoon extra sauce over the top. Bake for 16–22 minutes, depending on thickness, until the internal temperature reaches 165°F (74°C).
  6. Optional skillet finish: For extra caramelization, transfer the chicken and sauce to a hot skillet for 1–2 minutes per side. The sugars will gloss without burning if you keep the heat medium.
  7. Rest and serve: Let the chicken rest for 5 minutes. Spoon the pan sauce over the top and garnish with chopped parsley.
  8. Suggested sides: Serve with roasted broccoli, green beans, or asparagus; quinoa or brown rice; or a crisp salad with lemon vinaigrette.