If you’re after a high-protein dinner that’s simple, nutritious, and packed with flavour, this Maple & Mustard Chicken Tray Bake is a perfect go-to. With just one tray and 40g of protein per serve, this recipe delivers on convenience, taste, and macros, ideal for meal preppers and weeknight cooks alike.

Table of Contents

Why You’ll Love This Chicken Tray Bake

Tray bakes are a lifesaver for busy nights and this one is no exception. The natural sweetness of maple syrup pairs perfectly with the tang of wholegrain mustard and garlic, creating a caramelised coating on the chicken and roasted vegetables. No extra pans. No fuss. Just wholesome food, ready in under 30 minutes.

Ingredients

Serves: 1
Prep + Cook Time: 30 minutes

150g chicken breast (weighed raw)
1 clove minced garlic
10g wholegrain mustard
150g white potato
60g carrot
80g broccoli
30g brown onion
1 tsp maple syrup (from dressing mix)
Salt and pepper to taste

Method

Preheat the oven to 200°C (fan-forced).
Make the dressing: In a small bowl, combine minced garlic, wholegrain mustard, and maple syrup. Season with salt and pepper and mix well.
Prepare the tray: Cut a few slits in the top of the chicken breast. Place on a lined baking dish. Chop the vegetables and arrange them around the chicken. Drizzle the maple mustard dressing over everything.
Bake for 20–25 minutes, or until the chicken is cooked through and vegetables are tender.

Nutrition Per Serve

Calories: 326
Protein: 40g
Carbohydrates: 30g
Fat: 4g
Fibre: 7g

This balanced recipe is ideal for anyone focused on fat loss, strength goals, or simply eating clean without giving up flavour. The combination of lean protein, complex carbs, and vegetables makes it a nutritious, satisfying dinner.

Tips & Variations

Add more veg: Swap in seasonal veggies like zucchini, sweet potato or green beans.
Make it spicy: Add a pinch of chilli flakes to the maple mustard mix.
Double the batch: This recipe scales easily—just multiply ingredients for a family tray bake or weekly meal prep.