All Day I Dream About Food

All the best low carb keto recipes for a healthy lifestyle

Sheet Pan Chicken and Vegetables

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This Easy Keto Sheet Pan Dinner is bound to become a family favourite. My kids love it! It’s one of the best from The Everyday Ketogenic Kitchen.

Easy Low Carb Sheet Pan Chicken

People keep asking me what my favourite recipe from The Everyday Ketogenic Kitchen is and I never give them a satisfactory answer. Because the reality is that for a person such as myself, who dreams up low carb recipes and then attempts to bring them fruition, I simply cannot choose. It’s like asking me to choose my favourite child. On any given day, one of them will have pleased me and I may have a bit more affection toward them for the time being. But it doesn’t meant I love the others any less. Developing a recipe often means considering it from every aspect, writing my thoughts and ideas down on paper, researching it before I attempt it so I know approximate cooking temperatures and times, and then finally seeing if I can bring my ideas to life. It really is a bit like conceiving and having a child, albeit with less pain, less disruption, and with something delicious to eat at the end.

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Keto Sheet Pan Chicken and Veggies

But there are always recipes that are standouts right from the beginning. The ones where you weren’t really sure what you were doing but you took a gamble and mixed up your ingredients. Then you popped it in the oven and hoped divine providence would shine down upon you and the results would at least be edible. Then, partway through the cooking process, your olfactory senses are assaulted by the mouthwatering smells emanating from your oven. You feel the heavens open up, golden light streaming down, angels singing, harps playing. This is one such heavenly recipe!

Easy Keto Sheet Pan Chicken with Veggies

That is a true and factual account of what happened when I created this Keto Sheet Pan Chicken and Vegetables for my cookbook (p. 238 for those of you that own it). It’s not that I didn’t already know it would be pretty good. The ingredients, the luscious chicken thighs and bacon, the cumin and coriander-scented spice rub, the hearty winter vegetables, led me to believe it would be a decent meal. But I was worried that the cauliflower and the Brussels sprouts would get a big soggy and over-cooked before the chicken was done. However, I really was stopped in my tracks by how good it smelled when it was cooking.

Dig into this easy Sheet Pan Chicken & Veggies. A family favourite!

Forget putting vanilla in your oven when you are trying to sell your house. Put this in the oven instead and you will instantly have hundreds of offers!

I needn’t have worried about the vegetables. While they do end up on the soft side, it’s because they’ve spend their time wisely, soaking up all the delicious fats from the bacon and the chicken. They are browned and meltingly tender, and you just want curl up somewhere cozy and dive into a bowl of them. It’s the ultimate keto comfort food.

Deliciously Keto Recipes - Sheet Pan Chicken and Veggies

So yeah…while I firmly state that I do not have a single favourite recipe from The Everyday Ketogenic Kitchen, I would say that this is  one of the absolute stand outs. Now go buy my book and make this. You won’t regret it, kids, I promise!


5 from 14 votes
Easy Low Carb Sheet Pan Chicken
Print
Sheet Pan Chicken and Vegetables
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
 
This easy keto sheet pan chicken recipe has people coming into your house, asking what smells so good
Course: Main Course
Cuisine: American
Servings: 6
Calories: 437 kcal
Ingredients
  • 2 tablespoons salted butter or coconut oil melted
  • 2 cloves garlic minced
  • 1½ teaspoons salt divided
  • 1 teaspoon black pepper divided
  • ¾ teaspoon ground cumin
  • ½ teaspoon paprika
  • ½ teaspoon ground coriander
  • 1/8 teaspoon cayenne pepper
  • 6 skin-on bone-in chicken thighs
  • 1 medium head cauliflower cut into 1-inch florets
  • ½ pound Brussels sprouts quartered
  • 4 slices thick-cut bacon cut into 1-inch pieces
  • 2 tablespoons avocado oil
Instructions
  1. Preheat the oven to 450°F.
  2. In a small bowl, stir together the melted butter, garlic, ¾ teaspoon of the salt, ½ teaspoon of the pepper, cumin, paprika, coriander, and cayenne. Brush the mixture over the tops of the chicken thighs.
  3. In a large bowl, combine the cauliflower, Brussels sprouts, and bacon. Drizzle with the avocado oil and sprinkle with the remaining ¾ teaspoon of salt and ½ teaspoon of pepper. Toss to coat well.
  4. Spread the vegetables out in a rimmed baking sheet. Place the chicken thighs on top. Bake 35 to 40 minutes, until the center of the chicken thighs registers 165°F on an instant read thermometer.
  5. Turn on the broiler and set the pan on the second highest rack of the oven. Broil 2 to 4 minutes to brown the chicken.
Nutrition Facts
Sheet Pan Chicken and Vegetables
Amount Per Serving (1 chicken thigh plus veggies)
Calories 437 Calories from Fat 264
% Daily Value*
Total Fat 29.36g 45%
Total Carbohydrates 8.83g 3%
Dietary Fiber 3.51g 14%
Protein 29.36g 59%
* Percent Daily Values are based on a 2000 calorie diet.

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Nutritional 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. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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Comments

  1. Yes, this is a fantastic recipe! I made it as soon as your cookbook arrived. Such a wonderful cookbook, too. We’ve enjoyed most of those recipes multiple times now. My go-to Keto cookbook. Looking forward to my pre-ordered copies of your new books.

    Reply

  4. Made this tonight and it was fantastic. I could have made a meal of the veggies alone. I have your cookbook and have pre-ordered your other two. Love your recipes. Thanks for all you do.
    Also made the Italian Wedding Soup, put some in freezer and portioned some out for weekday dinners. I know it will be fantastic too.

    Reply

  9. Made this tonight, we thought it was yummy! My cauliflower got a little over cooked bc I had to go 5 minutes longer on my big chicken thighs. But I’ll definitely make it again!

    Reply

  10. Okay. I have to try this. Looks divine and promising of your words. I just ordered your cookbook. I had it on my Christmas list and didn’t get it so now I am just going to order it. Dang it. Lol I am so excited to receive your cook book. Mmmmmm……

    Reply

  11. I made this last night. I will do a few things different next time, as the veggies were to soft. I halved the spouts but will leave them whole and the cauliflower I will have in larger flowers. I was out of avocado oil so used 1 T sesame oil and 1 T olive oil which was fantastic. The flavor of the chicken was awesome and I will definitely make this again with just larger pieces of vegetables. Thank you for sharing!

    Reply

  12. I made this last night and we loved it. My husband even ate the cauliflower! I did not have avocado oil so used olive oil. Thanks for a great recipe to add into our rotation.

    Reply

  13. I made this today for lunch with 8 chicken thighs. I made it as written except I used melted ghee instead of butter for the chicken thigh’s spice mixture, and I had some broccoli to use up so I added it to the sheet pan with the cauliflower and Brussels sprouts. It cooked to perfection in 35 minutes and I didn’t have to broil at the end. We loved it and my house smells amazing! Thanks for the yum! ?

    Reply

    • You can…the timing would probably be more like 25 minutes, depending on how big they are. And they aren’t going to give off as much juice when cooking so your veggies won’t quite be as tender but it should still be good.

      Reply

  18. This was SOOOOO good!!! The vegetables were amazing!! Thank you! I look forward to your cookbook coming to Costco February 5.

    Reply

  22. I made this 2 weeks ago and am ready to make it again tonight. This is absolutely delicious and, as all your recipes, easy to make in no time. I bought your book, pre-ordered the ones in the makes and they are my go to books. I own literally hundreds of recipe books. But yours is the one that I keep in the kitchen. Thank you! (I’m off no wot prepare peanut-chocolate fat bombs and the decadent macadamia chocolate ones… can’t live without them anymore lol)

    Reply

  23. This recipe was absolutely delicious. My husband said it was some of the tastiest chicken he has ever eaten. Total winner for whole family. Thanks for sharing a great recipe!

    Reply


  24. There’s something for everyone in this sheet pan dinner—Brussels sprouts for me, cauliflower and bacon for the hubby and that perfectly seasoned chicken for us all!

    Reply


  31. Our dinner went like this: Eat a few bites, moan and say “This is soooo good!” Eat a few more bites, “This is really, really good!” And repeat until we were almost licking our plates. Great recipe. The sauce on the chicken would be amazing on just about anything. Thinking of slicing a head of cauliflower and roasting just with the sauce on it next.

    Reply


  32. Wow this is an amazing recipe! Easy and insanely delicious. Definitely gonna be in rotation now. Thank you.

    Reply


  33. This was delicious. I didnt jave cauliflower so I cut up some beets. Microwaved for 2 min and mixed in with the rest of the brussel sprouts and bacon
    I will totally make again

    Reply

  34. Fabulous meal. I made this for a small dinner gathering including one vegetarian. I subbed one piece of tofu for a chicken thigh and it was also phenomenal. Just had to take out the tofu about halfway through cooking.

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  35. This is the yummiest,easiest and the most colorful chicken dish I have tried since my keto woe. Thanks for another great recipe,Carolyn !! You are a GENIUS and a god send for ppl on keto.

    Reply

  36. I just made this. I subbed broccoli for the cauliflower cause that’s what I had on hand. It was DELICIOUS!!! I almost left out the cayenne because I don’t like anything spicy but it was perfect! I went ahead and ordered this cookbook. I can’t wait for it to arrive. P.S. I only buy cookbooks with pictures of every recipe. This is my 2nd one of yours. 🥰

    Reply

    • Thanks so much. Mine definitely has photos of every recipe… my publisher won’t compromise on that and I agree! It’s the best way to know what you’re making.

      Reply


  37. My husband and I have just found a tie for first place in our favorite keto meals that we have tried in the past 14 months! Both recipes were by Carolyn! This sheet pan chicken is so flavorful and juicy! My husband doesn’t even like cauliflower and loved it in this dish. I can’t wait to eat left overs for lunch tomorrow!

    Reply


  39. This is my favorite meal both for how delicious it is, how easy it is to make, and how versatile it really is. Swap out the veggie combo to vary it up and literally you need no other recipe for weeknight dinners. Make 8-10 servings and you have dinners or dinner and lunch for the week. I’d also try it whith chicken breasts for a lighter version or pork chops or even fish or salmon to truly make this dish so many different ways. My husband isn’t a big Brussels Sprouts so I add zucchini squash and baby bella mushrooms and make a double batch.

    Reply

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