This high protein maple dijon glazed chicken thighs recipe is the Thanksgiving dinner to make when you want the sweet-and-savoury flavour of the holiday table without the whole bird. Boneless thighs get brushed with a sticky maple and Dijon glaze, roast until the edges caramelise, and come out juicy every time — 40g of protein per serving, on one sheet pan, in 40 minutes.
The glaze is the whole trick: real maple syrup for sweetness, Dijon for tang, a little soy sauce for depth, and garlic for warmth. Brush it on twice — once before the thighs go in the oven, once halfway through — so it builds up into a glossy coat instead of burning. The thighs do the rest of the work themselves: they are almost impossible to dry out, which is exactly what you want on a busy Thanksgiving day.
Why you’ll love it
- 40g protein per serving, about 420 calories
- One sheet pan, 40 minutes, almost no washing up
- Sticky maple-Dijon glaze with caramelised edges
- Thighs stay juicy — far more forgiving than chicken breast
Ingredients
- 8 boneless skinless chicken thighs (about 900g / 2 lb)
- 60ml (1/4 cup) pure maple syrup
- 3 tbsp Dijon mustard
- 1 tbsp soy sauce
- 3 garlic cloves, minced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp fresh thyme leaves, plus sprigs to serve
- Salt and black pepper, to taste
- 2 medium sweet potatoes, cut into wedges (optional, to roast alongside)
Equipment used
- A large rimmed sheet pan, for roasting the thighs and sweet potatoes
- A small bowl and whisk, for the maple-Dijon glaze
- A silicone basting brush, for glazing the thighs
- An instant-read meat thermometer, for checking the thighs are done
Instructions
- Heat the oven to 200°C (400°F). Line a large rimmed sheet pan with baking paper.
- Whisk the maple syrup, Dijon mustard, soy sauce, garlic, olive oil, smoked paprika and thyme into a smooth glaze.
- Pat the chicken thighs dry and season with salt and pepper. Arrange them on the sheet pan in a single layer, skin-side up, and brush generously with half the glaze. Tuck the sweet potato wedges around them if using.
- Roast for 15 minutes, then brush the thighs with the remaining glaze.
- Roast for another 12–15 minutes until the glaze is sticky and caramelised at the edges and an instant-read thermometer reads 74°C (165°F) in the thickest part.
- Rest the thighs for 5 minutes on the pan so the glaze sets and the juices settle, then serve with the roasted sweet potatoes and pan juices spooned over.
Tips
- Brush the glaze on twice. One coat soaks in, the second coat is what turns sticky and glossy.
- Don’t crowd the pan — thighs that touch steam instead of roasting, and the glaze won’t caramelise.
- Use real maple syrup, not pancake syrup. The flavour is completely different and it caramelises properly.
- Leftovers keep 4 days in the fridge. Reheat covered in the oven at 180°C (350°F) for 10 minutes so the glaze stays sticky.
Estimated nutrition per serving
| Nutrient | Amount per serving |
|---|---|
| Calories | 420 |
| Protein | 40g |
| Carbohydrates | 14g |
| Fat | 21g |
These are estimated macros based on standard ingredient values, not lab-measured results.
More high-protein recipes to try
- Healthy Cranberry Sauce Chicken Breast Sheet Pan Dinner
- High Protein Thanksgiving Stuffed Chicken Breast with Cranberry and Spinach
- High Protein Sheet Pan Chicken Fajitas — 46g Protein, 30 Minutes
FAQ
Can I use bone-in chicken thighs instead? Yes — bone-in, skin-on thighs work beautifully and the skin goes extra crisp. Add 10 minutes to the cooking time and check the thickest part reaches 74°C (165°F).
Is this high protein maple dijon glazed chicken thighs recipe good for Thanksgiving? Yes. It brings the sweet-and-savoury flavour of the holiday table in 40 minutes, and it scales easily — double the thighs and use two sheet pans.
Can I make the glaze ahead? Yes. Whisk it together up to 3 days ahead and keep it covered in the fridge. Give it a quick stir before brushing it on.
What should I serve with it? The sweet potato wedges roast in the same pan. Green beans or a simple salad finish the plate, and the pan juices make a ready-made sauce.
High Protein Maple Dijon Glazed Chicken Thighs for Thanksgiving
Equipment
- A large rimmed sheet pan, for roasting the thighs and sweet potatoes
- A small bowl and whisk, for the maple-Dijon glaze
- A silicone basting brush, for glazing the thighs
- An instant-read meat thermometer, for checking the thighs are done
Ingredients
- 8 boneless skinless chicken thighs (about 900g / 2 lb)
- 60 ml 1/4 cup pure maple syrup
- 3 tbsp Dijon mustard
- 1 tbsp soy sauce
- 3 garlic cloves minced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp fresh thyme leaves plus sprigs to serve
- Salt and black pepper to taste
- 2 medium sweet potatoes cut into wedges (optional, to roast alongside)
Instructions
- Heat the oven to 200°C (400°F). Line a large rimmed sheet pan with baking paper.
- Whisk the maple syrup, Dijon mustard, soy sauce, garlic, olive oil, smoked paprika and thyme into a smooth glaze.
- Pat the chicken thighs dry and season with salt and pepper. Arrange them on the sheet pan in a single layer, skin-side up, and brush generously with half the glaze. Tuck the sweet potato wedges around them if using.
- Roast for 15 minutes, then brush the thighs with the remaining glaze.
- Roast for another 12–15 minutes until the glaze is sticky and caramelised at the edges and an instant-read thermometer reads 74°C (165°F) in the thickest part.
- Rest the thighs for 5 minutes on the pan so the glaze sets and the juices settle, then serve with the roasted sweet potatoes and pan juices spooned over.
Notes
Rimmed Sheet Pan 18×13 Inch
the flat, rimmed pan that lets the thighs roast instead of steam, and catches the glaze.
Instant Read Meat Thermometer
the quick way to confirm the thighs hit 74°C (165°F) without cutting into them.
Silicone Basting Brush
for brushing the maple-Dijon glaze on evenly, twice, without shedding bristles.
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