KETO SHEET PAN CHICKEN AND ROASTED VEGGIES

Keto Sheet Pan Chicken and Roasted Veggies Recipe

A no-fuss, one-pan keto dinner ready in under an hour.

Key Info

• Prep Time: 15 minutes
• Cook Time: 30-35 minutes
• Total Time: 45-50 minutes
• Servings: 4-6
• Calories: 385 per serving
• Fat: 28g
• Protein: 32g
• Net Carbs: 6g
• Difficulty: Easy
• Dietary Tags: Keto, Low-Carb, Gluten-Free, Dairy-Free Optional

Equipment Needed

• Large rimmed baking sheet (18×13 inch)
• 2 mixing bowls
• Measuring spoons and cups
• Sharp knife and cutting board
• Instant-read thermometer
• Alternative: Use disposable aluminum pan if needed

Ingredients

Main Components:

• 4-6 bone-in, skin-on chicken thighs (about 2 lbs/900g)
• 2 cups cauliflower florets (200g)
• 1 cup Brussels sprouts, halved (150g)
• 1 medium zucchini, sliced (200g)
• 1/2 red onion, cut into wedges (75g)

Seasoning Mix:

• 2 tablespoons olive oil or melted butter (30ml)
• 2 teaspoons garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Optional Garnishes:

• Fresh parsley or thyme
• Lemon wedges

Method

1. Preheat your oven to 425°F (220°C)
2. Pat chicken thighs dry with paper towels (crucial for crispy skin)
3. Mix all seasonings in a small bowl
4. Toss vegetables with 1 tablespoon oil and half the seasoning mix
5. Arrange vegetables around the edges of the sheet pan
6. Rub remaining oil and seasonings under and over chicken skin
7. Place chicken skin-side up in the center of the pan
8. Roast for 30-35 minutes until chicken reaches 165°F (74°C)
9. Optional: Broil for 2-3 minutes for extra crispy skin

Crucial Tips

• Don’t overcrowd the pan – vegetables need space to roast, not steam
• Room temperature chicken cooks more evenly
• Always check internal temperature, don’t rely on time alone
• Cut vegetables in similar sizes for even cooking

Storage & Scaling

Storage:

• Refrigerate up to 3 days in airtight container
• Reheat in oven at 350°F (175°C) for 10-15 minutes

Scaling:

• Double recipe? Use two pans
• Halve recipe? Same cooking time applies

Variations

1. Mediterranean Style:

• Add olives and cherry tomatoes
• Use Mediterranean herbs (rosemary, oregano)

2. Spicy Version:

• Add red pepper flakes
• Substitute paprika with cayenne

3. Asian Inspired:

• Use sesame oil
• Add ginger and substitute seasonings with Chinese 5 spice

Note: This recipe delivers perfectly crispy chicken skin and tender vegetables every time. The key is keeping things simple and letting the natural flavors shine through proper seasoning and cooking technique.