#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
prep time
15 min
cook time
30 min
ready time
45 min
Low Carb Chicken Thigh Sheet Pan Dinner
Yum, you won’t want to miss this healthy and scrumptious Keto sheet pan dinner recipe! However, you could enjoy it as lunch too. Whole chicken thighs are seasoned and roasted in your oven. The chicken thighs are surrounded by frozen veggies on a sheet pan as an easy side dish. You can make as many servings as you need for a hot family dinner, or you could use those portions for meal prepping. If you want to meal prep the recipe, add a single chicken thigh to a meal prep container. Make up the remainder of your serving weight with the appropriate amount of vegetables. You can keep portioned meals in your refrigerator for up to 5 days.
What is a California vegetable medley?
You may find bags in the frozen section at your grocery store labeled ‘California medley’. This medley is always a blend of broccoli, cauliflower, and carrots. If you can’t find ‘California medley’, just look for those veggies listed on the bag. Otherwise, you can make your own 1:1:1 mix of those frozen vegetables.
Are carrots Low Carb?
Carrots can add some nutrition and flavor to Keto dishes. Like many other Low Carb ingredients, carrots can be enjoyed in moderation on a Keto diet. For example, if diced carrots are included in a frozen mixed medley of vegetables and are part of the total carbohydrates, this is okay.
What cuts of chicken are Keto?
All cuts of chicken are friendly on the Keto diet. However, some cuts will have more fat than others, which you need for your macros. If you’re eating chicken breast, make sure to include other high-fat ingredients. More Keto-friendly cuts of chicken are those whih include the skin. The skin on chicken is where much of your fat will be!
Add more fat to the meal
Since this Keto sheet pan recipe is a little high in protein, you may wish to add more fat to your meal. One easy way is to drizzle extra virgin olive oil over your meal before you eat it. In this recipe, you could melt extra butter on your vegetables too. Melt cheese on top of the chicken thighs or try making one of Carb Manager’s cheese sauce recipes.
Net Carbs
10.1 g
Fiber
4.6 g
Total Carbs
14.7 g
Protein
30.5 g
Fats
50.5 g
636 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Chicken Broilers Or Fryers Thigh Meat And Skin Raw
12 oz
Olive Oil
0.5 tsp
Seasoned salt
0.5 tsp
Black pepper
0.25 tsp
Paprika
0.5 tsp
Onion powder
0.5 tsp
Garlic powder
0.5 tsp
California vegetables medley - broccoli, cauliflower, carrots
12 oz
Olive Oil
3 tbsp
Salt
0.25 tsp
Black pepper
0.13 tsp
Lemon pepper seasoning
0.13 tsp
Garlic powder
0.25 tsp
Italian seasoning
0.25 tsp
Recipe Steps
steps 4
45 min
Step 1
Turn on an oven to preheat to 375 F (190 C) and line a sheet tray with parchment paper. Prepare chicken thighs by using a sharp knife to cut 1-2 slits through the skin of the chicken. This will help keep the skin from shrinking up in the oven later. Rub ¼ teaspoon of olive oil into each chicken thigh. Then, season the chicken thighs with seasoned salt, pepper, paprika, onion powder, and garlic powder.Step 2
Arrange the chicken thighs in the center on your prepared sheet tray. Tuck the ends of the skin under the chicken thighs to also help ensure the skin doesn’t shrink up a lot in the oven. Arrange all the frozen vegetables around the chicken thighs along the outer edges of the tray. Drizzle olive oil all over the frozen vegetables.Step 3
Bake the tray of chicken and veggies in your oven for just 15 minutes. Then, pull the tray out of the oven. Toss the veggies gently with a spatula. Sprinkle salt, pepper, lemon pepper, garlic powder, and Italian seasoning over all the vegetables. Toss them again with your spatula to ensure all the veggies are coated in olive oil and seasoning.Step 4
Return the tray to your oven and bake for another 15 minutes. When you pull the tray out of your oven, you may wish to toss the veggies just one more time. Serve hot. Make sure the recipe cools down completely before storing any leftovers.
