Maple-Rosemary Chicken with Roasted Beets and Carrots
Sticky sheet-pan chicken thighs over sweet caramelised beets and carrots, finished with lemon.
- AIP
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 8 small bone-in chicken thighs
- 3 beets, peeled and cut into wedges
- 4 carrots, cut into thick sticks
- 3 tbsp olive oil
- 3 cloves garlic, smashed
- 2 tsp fresh rosemary, chopped
- 1 tbsp maple syrup
- 1 tbsp apple cider vinegar
- 1 tsp sea salt
- 1 lemon, zest and juice
Method
- Heat the oven to 425°F and toss the beets and carrots with the oil.
- Rub the chicken with garlic, rosemary, salt and maple syrup.
- Nestle the chicken among the vegetables on a sheet pan.
- Take the kids' share off the pan before the lemon goes on.Kids’ plate comes out here
- Roast until the chicken reaches 165°F and vegetables are tender.35 min timer
- Drizzle everything with vinegar, lemon juice and scatter the zest.
Kids’ plate: Sticky chicken and rainbow veggie sticks
On the plate: Plain roasted chicken thigh pieces, soft carrot sticks and beet wedges, lemon left off.
Make it a game: Sort the veggie sticks into a pink pile and an orange pile, then dunk the chicken.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): No grains, dairy, eggs, nuts or nightshades: rosemary, garlic and maple carry the flavour, roasted in olive oil.
- Hashimoto's thyroiditis: Grain-free and soy-free: plain roast chicken and vegetables seasoned with herbs, salt and lemon.
- Pregnant: Nothing raw, unpasteurised or alcoholic here — just roasted chicken, beets and carrots.
- Toddler (1–3): Sweet roast carrots and beet wedges soften in the oven, with mild chicken to pick up.
- Kid (4–12): Sticky chicken strips and naturally sweet roasted veg, with the lemon kept for the grown-ups.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.