BBQ KETO CHICKEN THIGHS WITH CHEESY BROCCOLI

BBQ Keto Chicken Thighs with Cheesy Broccoli Recipe

A one-pan, **family-friendly keto dinner** ready in about an hour.

Key Info

• Prep Time: 20 minutes
• Cook Time: 40-50 minutes
• Total Time: 60-70 minutes
• Servings: 4-6
• Calories: 425 per serving
• Fat: 28g
• Protein: 35g
• Net Carbs: 6g
• Difficulty: Easy
• Diet Tags: Keto, Low-Carb, Gluten-Free

Equipment Needed

• Large baking sheet or oven-safe skillet
• 2 mixing bowls
• Measuring cups and spoons
• Meat thermometer
• Basting brush (or spoon works too)

Ingredients

Chicken:

• 8 boneless, skinless chicken thighs (1.1 kg/2.5 lbs)
• 2 tsp salt (10g)
• 1 tsp black pepper (5g)
• 1 tsp garlic powder (5g)
• 1 tsp paprika (5g)
• ½ tsp onion powder (2.5g)
• ½ cup sugar-free BBQ sauce (120ml)

Cheesy Broccoli:

• 4 cups broccoli florets (340g)
• 1 cup shredded cheddar cheese (100g)
• ¼ cup grated Parmesan (25g)
• 2 tbsp heavy cream (30ml)

Method

1. 1. Preheat oven to **375°F (190°C)**
   2. Mix all dry seasonings in a small bowl
   3. Pat chicken thighs dry with paper towels
   4. Season chicken generously with spice mixture
   5. Arrange chicken on baking sheet, leaving space between pieces
   6. Bake for **25 minutes**
   7. While chicken cooks, steam broccoli for **3-5 minutes** until bright green and crisp-tender

1. 1. Remove chicken, brush with BBQ sauce

1. 1. Return to oven for **10-15 minutes** until internal temperature reaches **165°F (74°C)**
   2. Add broccoli to pan, sprinkle with both cheeses, drizzle cream

1. Bake final **5 minutes** until cheese melts and bubbles

Crucial Tips

• Don’t overcrowd the pan – **chicken needs space to brown**
• Check chicken temp at **thickest part**
• Broccoli should be **barely tender** when steamed – it’ll cook more in oven
• Let rest **5 minutes** before serving

Storage & Scaling

• Keeps **3 days** refrigerated in airtight container
• Freezes well **without cheese topping**
• Double recipe using **two pans**
• Halve recipe using **same cooking time**

Variations

• Swap **broccoli for cauliflower**
• Use **bone-in thighs** (add **10-15 minutes** cooking time)
• Try **different cheese combinations**
• Add **bacon bits** to topping

Common Mistakes

• **Overcooking chicken** (dry result)
• **Oversteaming broccoli** (mushy texture)
• Using **too much sauce** (makes dish too wet)
• Not **patting chicken dry** (prevents browning)