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    Home » Gluten Free » Sheet Pan Chicken and Vegetables

    Published: Jan 11, 2018 · Modified: Jun 2, 2019 by Carolyn

    Sheet Pan Chicken and Vegetables

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    8.3K shares
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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.

     

    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!


    Easy Low Carb Sheet Pan Chicken

    Sheet Pan Chicken and Vegetables

    This easy keto sheet pan chicken recipe has people coming into your house, asking what smells so good
    5 from 33 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 40 minutes
    Total Time: 50 minutes
    Servings: 6
    Calories: 437kcal

    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
    • ⅛ 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

    • Preheat the oven to 450°F.
    • 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.
    • 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.
    • 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.
    • 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*
    Fat 29.36g45%
    Carbohydrates 8.83g3%
    Fiber 3.51g14%
    Protein 29.36g59%
    * Percent Daily Values are based on a 2000 calorie diet.

    8.3K shares

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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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      Recipe Rating




    1. MCF says

      April 11, 2019 at 1:35 pm

      5 stars
      This was amazing! That butter blend is to die for. I loved it so much I made sheet pan steak fajitas last night and used it on the steak. SO good. I’m also loving your Cheddar Zucchini Drop Scones. Why are they not #1 on Pintrest? Where have they been all my life? Loving the entire cookbook. Making your Crispy Fish Nuggets tonight!

      Reply
      • Carolyn says

        April 12, 2019 at 7:43 am

        I am so glad to hear it and love your idea for the steak!

        Reply
    2. Katie says

      March 15, 2019 at 7:57 pm

      5 stars
      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
      • Carolyn says

        March 16, 2019 at 9:18 am

        So glad you liked it!

        Reply
    3. Linda Dorrance says

      March 12, 2019 at 7:24 pm

      5 stars
      Winner of a chicken dinner! Loved the mix of flavors. Will be making this one again. Thanks

      Reply
      • Carolyn says

        March 12, 2019 at 9:57 pm

        Glad you liked it!

        Reply
    4. Debby says

      March 12, 2019 at 6:14 pm

      5 stars
      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
      • Carolyn says

        March 12, 2019 at 9:57 pm

        Thanks so much!

        Reply
    5. Pat says

      March 07, 2019 at 8:33 pm

      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
      • Carolyn says

        March 07, 2019 at 9:35 pm

        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
    6. Sweta Santuka says

      February 25, 2019 at 1:15 pm

      5 stars
      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
      • Carolyn says

        February 25, 2019 at 4:55 pm

        Thanks so much!

        Reply
    7. Caroline Cohen says

      January 28, 2019 at 12:46 am

      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.

      Reply
      • Carolyn says

        January 28, 2019 at 8:33 am

        So glad that worked out.

        Reply
    8. Jayme says

      January 11, 2019 at 9:23 pm

      5 stars
      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
    9. Allyson says

      January 05, 2019 at 3:27 pm

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

      Reply
    10. Jennifer says

      October 08, 2018 at 7:55 pm

      5 stars
      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
    11. Rebecca C says

      June 06, 2018 at 4:15 pm

      5 stars
      This recipe is in my regular rotation. Easy and delicious!

      Reply
    12. Jennifer Blake says

      April 26, 2018 at 11:56 am

      5 stars
      Yuuuuuum! Love one pan for the whole dinner.

      Reply
    13. Erin @ Dinners, Dishes, and Desserts says

      April 25, 2018 at 2:37 pm

      5 stars
      Sheet pan meals are the best! Love this chicken and veggies!

      Reply
    14. Jennifer Farley says

      April 24, 2018 at 8:17 pm

      5 stars
      Such an easy dinner to whip up! Thanks for sharing!

      Reply
    15. Kristy Bernardo says

      April 24, 2018 at 3:48 pm

      5 stars
      I LOVE a good sheet pan dinner! I was telling a good friend about your cookbook the other day, btw. She’s going to love it!

      Reply
      • Carolyn says

        April 24, 2018 at 7:57 pm

        Thanks, Kristy!

        Reply
    16. gerry speirs says

      April 24, 2018 at 11:11 am

      5 stars
      All in one, I love it!!

      Reply
    17. Liz says

      April 24, 2018 at 10:32 am

      5 stars
      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
    18. Liz says

      March 24, 2018 at 8:54 am

      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
    19. Nadia says

      March 11, 2018 at 10:27 am

      5 stars
      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
      • Carolyn says

        March 11, 2018 at 11:25 am

        Thanks so much, Nadia!

        Reply
    20. Michelle says

      February 27, 2018 at 1:04 pm

      Could Asparagus be used as one of the veggies?

      Reply
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