Quick Recipe Version (TL;DR)
Quick Ingredients
- 1 1/2 lb (680 g) boneless, skinless chicken thighs (or breasts)
- 1 lb (450 g) carrots, peeled and cut into 3–4 inch batons
- 2 tbsp extra-virgin olive oil, divided
- 1 1/2 tsp kosher salt, divided
- 1/2 tsp black pepper
- 1 1/2 tsp chopped fresh rosemary (or 3/4 tsp dried)
- 3 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp apple cider vinegar (or fresh lemon juice)
- 2 cloves garlic, finely grated or minced
- 3/4 cup (135 g) dry quinoa (or 1 cup / 190 g dry brown rice)
- 1 1/2 cups (360 ml) water or low-sodium chicken broth (for quinoa)
Do This
- 1. Heat oven to 425°F (220°C). Line a sheet pan with foil or parchment.
- 2. Toss carrots with 1 tbsp olive oil, 3/4 tsp salt, pepper, and rosemary; spread on pan.
- 3. Whisk Dijon, honey, vinegar, garlic, and 1 tbsp olive oil; season with remaining salt.
- 4. Add chicken to pan; brush with half the honey-mustard sauce.
- 5. Roast 18 minutes, then brush with remaining sauce; roast 10–12 minutes more (165°F / 74°C internal).
- 6. Meanwhile, cook quinoa (or brown rice) according to directions.
- 7. Rest chicken 5 minutes; spoon pan juices over chicken and carrots. Serve with quinoa/rice.
Why You’ll Love This Recipe
- Sweet, tangy honey-Dijon glaze turns glossy and flavorful in the oven with almost no effort.
- Carrots roast in the same pan, soaking up savory chicken drippings and rosemary aroma.
- Quinoa or brown rice makes the meal hearty and gives you something perfect for catching every drop of pan juice.
- Weeknight-friendly timing: everything is done in about 45 minutes, with minimal dishes.
Grocery List
- Produce: carrots, garlic, fresh rosemary (or dried), lemon (optional alternative to vinegar)
- Dairy: none (optional: butter for finishing quinoa or rice)
- Pantry: boneless skinless chicken thighs (or breasts), Dijon mustard, honey, apple cider vinegar, extra-virgin olive oil, kosher salt, black pepper, quinoa or brown rice, chicken broth (optional)
Full Ingredients
Chicken and Honey-Mustard Glaze
- Chicken: 1 1/2 lb (680 g) boneless, skinless chicken thighs (preferred for juiciness) or chicken breasts
- Dijon mustard: 3 tbsp
- Honey: 2 tbsp
- Apple cider vinegar: 1 tbsp (or 1 tbsp fresh lemon juice)
- Garlic: 2 cloves, finely grated or minced
- Extra-virgin olive oil: 1 tbsp (for the glaze)
- Kosher salt: 3/4 tsp (for the chicken)
- Black pepper: 1/2 tsp
Rosemary Roasted Carrots
- Carrots: 1 lb (450 g), peeled and cut into 3–4 inch batons (or halved lengthwise if thick)
- Extra-virgin olive oil: 1 tbsp
- Fresh rosemary: 1 1/2 tsp, chopped (or 3/4 tsp dried rosemary, crushed between your fingers)
- Kosher salt: 3/4 tsp
- Black pepper: a few grinds (optional, in addition to the pepper above)
To Serve
- Quinoa option: 3/4 cup (135 g) dry quinoa + 1 1/2 cups (360 ml) water or low-sodium chicken broth + 1/4 tsp kosher salt
- Brown rice option: 1 cup (190 g) dry brown rice + water as directed on package
- Optional finishing touches: chopped parsley or extra rosemary, lemon wedges, a drizzle of olive oil
Step-by-Step Instructions
Step 1: Preheat the oven and prep your pan
Arrange an oven rack in the middle position. Preheat the oven to 425°F (220°C). Line a large rimmed sheet pan with foil or parchment for easy cleanup. If your sheet pan is on the smaller side, use a large roasting pan so the carrots roast instead of steam.
Step 2: Season the carrots and start roasting
Add the carrots to the sheet pan. Drizzle with 1 tbsp olive oil and sprinkle with 3/4 tsp kosher salt, the chopped rosemary, and a few grinds of black pepper (optional). Toss right on the pan until evenly coated, then spread the carrots into a single layer with a little breathing room.
Roast the carrots for 10 minutes to give them a head start.
Step 3: Mix the honey-mustard glaze
While the carrots start roasting, whisk together in a small bowl:
3 tbsp Dijon mustard, 2 tbsp honey, 1 tbsp apple cider vinegar (or lemon juice), 2 minced/finely grated garlic cloves, 1 tbsp olive oil, 3/4 tsp kosher salt, and 1/2 tsp black pepper.
The glaze should look smooth and thick but brushable. If your honey is very thick or crystallized, warm it briefly (5–10 seconds in the microwave) before whisking.
Step 4: Add chicken and brush on the first layer of glaze
After the carrots have roasted for 10 minutes, carefully remove the pan from the oven. Push the carrots to one side to make room for the chicken.
Pat the chicken dry with paper towels (this helps it roast instead of steam). Place chicken on the empty side of the pan. Brush or spoon about half of the honey-mustard glaze over the chicken, coating the top surface evenly.
Step 5: Roast until nearly done, then glaze again for a glossy finish
Return the pan to the oven and roast for 18 minutes.
Remove the pan and brush the chicken with the remaining glaze. Toss the carrots once to promote even browning, then return the pan to the oven for 10–12 minutes more.
The chicken is done when the thickest piece reaches an internal temperature of 165°F (74°C). Thighs are especially nice around 175°F (79°C) if you prefer them a bit more tender and silky, but 165°F is the food-safe minimum.
Step 6: Cook quinoa or brown rice while the chicken roasts
For quinoa: Rinse 3/4 cup (135 g) quinoa in a fine-mesh strainer. Combine in a small saucepan with 1 1/2 cups (360 ml) water or broth and 1/4 tsp kosher salt. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
For brown rice: Cook 1 cup (190 g) brown rice according to package directions (commonly 35–45 minutes simmering plus resting time). Start the rice first if using, since it takes longer than quinoa.
Step 7: Rest, spoon over pan juices, and serve
Let the chicken rest on the pan for 5 minutes. This keeps it juicy and gives the glaze a moment to settle into a shiny coating.
Spoon the pan juices over the chicken and carrots. Serve the chicken and rosemary carrots over quinoa or alongside brown rice so it can soak up the tangy-sweet drippings. If you’d like, finish with chopped parsley, a tiny drizzle of olive oil, or lemon wedges for squeezing.
Pro Tips
- Dry the chicken before glazing: A quick pat with paper towels helps the glaze cling and encourages better browning.
- Don’t overcrowd the pan: Crowding traps steam and softens the carrots. Use a bigger pan if needed, or split between two pans.
- Use a thermometer: Honey glazes can brown quickly, so temperature is a more reliable doneness check than color.
- Customize sweetness: For a less-sweet glaze, reduce honey to 1 1/2 tbsp. For a more candy-like shine, increase to 2 1/2 tbsp.
- Extra pan sauce: For more spoonable juices, add 2 tbsp water or broth to the pan when you apply the second glaze.
Variations
- Spicy honey-mustard: Add 1/2 tsp crushed red pepper flakes or 1–2 tsp hot sauce to the glaze.
- Swap the vegetables: Replace half the carrots with parsnips or sweet potato wedges (keep pieces similar in size for even roasting).
- Herb change-up: Use thyme instead of rosemary (about 1 tsp fresh thyme leaves), or add 1/2 tsp dried oregano for a slightly Mediterranean feel.
Storage & Make-Ahead
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in a 350°F (175°C) oven for 10–15 minutes until warmed through, or microwave in short bursts with a splash of water or broth to keep the chicken moist. Make-ahead tip: whisk the honey-mustard glaze up to 3 days in advance and refrigerate; bring to room temperature and whisk again before using. You can also peel and cut the carrots up to 2 days ahead.
Nutrition (per serving)
Approximate, using chicken thighs and quinoa: 520 calories, 35 g protein, 45 g carbs, 22 g fat, 4 g fiber, 820 mg sodium, 12 g sugars. Values vary with exact brands, chicken cut, and whether you choose quinoa or brown rice.
