Gluten-Free Recipe: Chicken and Veggies with Maple-Mustard Sauce

An easy dinner the whole family can enjoy!  This Maple-Mustard sauce is gluten-free, vegan, and low-FODMAP, and there is only one sheet pan to clean.

Once in a while, I get into a cooking rut.  Preparing meals that suit the tastes of my family while catering to my food intolerances can be a challenge, and lead to lots of pots and pans to clean. I love making sheet pan dinners that we all can enjoy that are full of flavor and low-FODMAP as well.  Sheet pan meals start with all ingredients – in this case, chicken, vegetables and Maple-Mustard sauce – on a sheet pan and everything is marinated in or drizzled with a sauce.  This Maple-Mustard sauce is versatile in that not only can it be used as a marinade, but also as a salad dressing, a dip, and a topping on baked potatoes – it’s that delicious!

Chicken and Veggies with Maple-Mustard Sauce

A sheet pan recipe with Maple-Mustard sauce that is low-FODMAP, gluten-free, and vegan!

Print

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 4

Ingredients

• 6 chicken breasts
• 1 zucchini squash sliced
• 1 summer squash sliced
• 1 handful of baby carrots sliced lengthwise

Maple-Mustard sauce ingredients

• 1/4 cup spicy brown mustard
• 1/4 cup dijon mustard
• 1/2 cup maple syrup
• 2 Tbsp olive oil

Instructions

1. Heat the oven to 400 degrees.
2. Combine the mustards and the maple syrup in a bowl and whisk together.
3. Place chicken in a shallow pan or ziplock bag and add half the Maple-Mustard sauce to coat the chicken.  Set aside.
4. Drizzle sheet pan with the olive oil and place the vegetable in a single layer on the pan, leaving room for the chicken.  Drizzle the remaining sauce over the vegetables.
5. Remove the chicken from marinating and add it to the pan in a single layer. Discard the marinade.
6. Bake for 25 minutes or until the internal temperature of the chicken reaches 165 degrees with a meat thermometer.

This sheet pan meal can be served alongside rice, quinoa, or potatoes, and the chicken and veggies can be added to a sandwich or a salad as leftovers.  You can also use your favorite veggies, including broccoli, bok choy, or butternut squash. So versatile and delicious!

If you are looking to incorporate low-FODMAP foods into your diet, you often have gut health, IBS or SIBO issues.  You can take charge of your health: Start by being ready with your gut health story!  Download this free template and have all of your gut health information in one place so that your doctors know the whole story, and you can get diagnosed and treatment quickly.  Click here to grab your copy today. Take charge of your IBS care and get the support you need to become symptom-free!