Sheet pan meals are a convenient dinner option when time is short, and minimal cooking and cleanup are desired. This keto sheet pan chicken recipe offers a complete, balanced meal of roasted chicken and vegetables, all cooked together on one pan in under 30 minutes, making it ideal for busy weeknights.
Why Sheet Pan Dinners are a Game Changer
Sheet pan dinners simplify cooking by combining a protein and vegetables on a single pan, reducing the need for extra pots and pans. This method is perfect for using up vegetables that are about to spoil, resulting in a healthy and satisfying meal with minimal fuss.
Ingredients for Keto Sheet Pan Chicken
This recipe is versatile, allowing for customization based on your preferences and available ingredients.
Chicken: Any cut of chicken can be used, including chicken thighs or chicken breast. For boneless, skinless thighs, the cooking time may need to be adjusted to 20-25 minutes. Bone-in, skin-on thighs will be more filling and require a longer cooking time.
Vegetables: A mix of broccoli, onion, red bell pepper, and tomato works well. Other options include zucchini, carrots, asparagus, cauliflower, Brussels sprouts, turnips, or rutabaga. Avoid vegetables that soften too much during cooking, like zucchini, unless added later in the roasting process.
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Olive Oil: Used to coat the chicken and vegetables, adding flavor and promoting crispiness. Any oil can be substituted.
Seasoning & Herbs: Dried herbs like oregano, basil, garlic powder, black pepper, and paprika are recommended. Fresh herbs can also be used. For a flavorful spice rub, consider a mix of cumin, coriander, paprika, and a little cayenne.
Optional Additions: Bacon adds a delicious smoky flavor to the vegetables.
Preparing Your Keto Sheet Pan Chicken
- Prep the Chicken and Vegetables: Place cubed chicken and diced vegetables in a large bowl.
- Season Generously: Add olive oil, salt, oregano, basil, garlic powder, black pepper, and paprika to the bowl. Toss to evenly coat the chicken and vegetables. Alternatively, spread the vegetables on a large rimmed baking sheet, drizzle with oil, and season with salt and pepper.
- Spice it Up: In a small bowl, stir together melted butter (or oil/ghee for dairy-free) with garlic, cumin, paprika, coriander, cayenne, salt, and pepper. Nestle the chicken thighs into the vegetables and brush the tops with the spice mixture.
- Bake to Perfection: Bake at 475 degrees for 15 minutes or until the chicken is cooked through and vegetables are fork-tender. For bone-in, skin-on chicken thighs, bake at 450°F for 30-35 minutes, until the center registers 165°F on an instant-read thermometer.
Step-by-Step Instructions for Keto Sheet Pan Chicken Thighs
Preheat the oven: to 450°F (232°C).
Prepare the vegetables: Spread cauliflower, sprouts, and bacon on a large rimmed baking sheet. Drizzle with avocado or olive oil and season with salt and pepper. Toss to coat well and spread into a single layer.
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Make the spice mixture: In a small bowl, stir together melted butter, minced garlic, cumin, paprika, coriander, cayenne, and additional salt and pepper.
Season the chicken: Nestle the chicken thighs into the vegetables on the sheet pan. Brush the tops of the thighs with the spice mixture.
Roast: Bake for 30 to 35 minutes, until the center of the chicken thighs registers 165°F (74°C) on an instant-read thermometer.
Broil (optional): Turn on the broiler and set the pan on the second-highest rack of the oven for a few minutes to crisp the chicken skin and caramelize the vegetables.
Tips for the Best Keto Sheet Pan Chicken
- Even Cooking: Ensure even cooking by using a large sheet pan and spreading the vegetables in a single layer.
- Don't Overcrowd: Avoid overcrowding the pan to allow for proper browning of the vegetables.
- No Foil or Parchment: Do not line the pan with foil or parchment paper, as this can prevent the vegetables from browning properly.
- Vegetable Size: Cut vegetables into similar sizes to ensure they cook evenly. Add faster-cooking vegetables later in the roasting process to prevent them from becoming mushy.
- High Temperature: Cooking at a high temperature helps crisp the chicken skin and caramelize the vegetables.
Make-Ahead and Storage Instructions
This recipe is perfect for meal prepping. Roast the chicken and vegetables ahead of time and portion them out into individual meal prep containers for easy grab-and-go lunches or dinners.
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- Storage: Store leftover chicken and vegetables in an airtight container in the refrigerator for up to 4-5 days or in the freezer for 1-3 months.
- Reheating: Reheat leftovers in the oven or microwave.
Variations and Additions
- Asian-Inspired: Toss the chicken and broccoli in teriyaki sauce and garnish with sesame seeds.
- Chicken Cordon Bleu: Cut chicken breasts in half horizontally, flatten, and spread with cream cheese. Add ham and Swiss cheese, roll up, and dredge in a mix of almond flour, Parmesan cheese, and flaxseed meal.
- Spinach and Cream Cheese Stuffed Chicken: Open up chicken breasts and stuff them with a mixture of cooked spinach, cream cheese, garlic powder, onion powder, mozzarella cheese, and Parmesan cheese.
- Bacon and Cream Cheese Stuffed Chicken: Cut a slit in each chicken breast and stuff with a mixture of cream cheese, onion powder, dried chives, salt, and pepper.
Frequently Asked Questions
- Can I use chicken breast instead of chicken thighs? Absolutely! Adjust the cooking time slightly, as chicken breasts may cook faster.
- What other vegetables can I add? Zucchini, carrots, or asparagus are great options.
- How should I store leftovers? Store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.
- Can I make this recipe ahead of time? Yes, toss the chicken and veggies in olive oil and seasonings, then store them in the fridge until ready to roast.
- Is this recipe gluten-free? Yes, this Sheet Pan Chicken and Veggies recipe is gluten-free!
- Should I cover the chicken and vegetables when roasting? No, it's not necessary.
- Can you cook chicken and vegetables together? Yes! That’s the whole point of making an easy sheet pan dinner. You could cook them separately if you desire.
- What temperature should you bake chicken at? Bake the sheet pan chicken thighs at 450ºF to for crispy skin and caramelized vegetables.
- How long do chicken thighs need to bake? Bone-in, skin-on thighs take longer to bake than boneless skinless chicken. When baking at 450ºF, they will take 30 to 35 minutes to cook through properly.
- How many carbs are in sheet pan chicken and veggies? This keto sheet pan chicken recipe has 8.8g of carbs and 3.5g of fiber per serving. That comes to 5.3g net carbs per serving.
Nutritional Information
This keto sheet pan chicken recipe contains approximately 5.3g net carbs per serving. It's a protein-packed, low-carb meal option that fits perfectly into a ketogenic lifestyle.
Disclaimer: Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them.