Keto Cauliflower and Chicken Sheet Pan Dinner with Herb Yogurt

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  • prep time

    prep time

    15 min

  • cook time

    cook time

    40 min

  • ready time

    ready time

    55 min

Keto Cauliflower and Chicken Sheet Pan Dinner with Herb Yogurt

Enjoy a delicious and satisfying meal while staying on track with your finances with this budget-friendly Keto dinner recipe. Packed with flavor, this dish combines accessible ingredients like simple seasonings along with affordable staples such as chicken, cauliflower, and onion. This Keto sheet pan dinner proves you can enjoy a delicious and wholesome meal on a budget.

How to eat Keto on a budget?

Being on a Keto diet doesn't mean you have to break the bank. You can successfully follow a Keto lifestyle on a budget with a few smart strategies. First, plan your meals in advance. This allows you to create a shopping list based on the ingredients you need, preventing impulse purchases and reducing food waste. Focus on affordable, Keto-friendly staples like eggs, chicken, ground meat, cauliflower, broccoli, and leafy greens, which are often budget-friendly options. Buy in bulk when possible, as it tends to be a more effective way to stay on track with a budget Keto lifestyle. Embrace frozen vegetables and meats, as they are often cheaper than fresh alternatives while still providing nutritional value. Additionally, cooking at home is more affordable than eating out, as it allows you to control portion sizes and use affordable ingredients. Lastly, consider meal prepping to save time and money throughout the week.

How to store this Keto sheet pan recipe?

Once the sheet pan dinner has cooled down, transfer it to an airtight container. Store the dish in the refrigerator for up to 3-4 days. To store it for a longer period, consider freezing individual portions in airtight containers. Store in the freezer for 2-3 months. When you are ready to enjoy the meal, thaw the frozen portions in the refrigerator overnight. Reheat in the oven or microwave until heated through. Garnish with chopped parsley, a squeeze of lemon juice, and a dollop of Greek yogurt before serving.

Are there any variations to this recipe?

This versatile Keto sheet pan dinner offers endless possibilities for recipe variations, allowing you to add your own twist and flavors to the dish. While the original recipe features ground coriander, smoked paprika, red pepper flakes, and a mix of chicken thighs, cauliflower, and onion, you can experiment with different herbs and spices to suit your taste preferences. Consider adding cumin, turmeric, or Italian seasoning for a unique flavor profile. If you prefer different protein sources like chicken breasts or salmon, feel free to swap them out while adjusting the cooking time accordingly. Additionally, you can incorporate a variety of Low-carb vegetables like broccoli, Brussels sprouts, or bell peppers to create a colorful and nutritious meal.

  • Net Carbs

    3.1 g

  • Fiber

    2 g

  • Total Carbs

    5.2 g

  • Protein

    26.7 g

  • Fats

    20.4 g

303 cals

Keto Cauliflower and Chicken Sheet Pan Dinner with Herb Yogurt

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Chicken Thighs (Skinless & Boneless)

    Chicken Thighs (Skinless & Boneless)

    1.25 lb

  • Coriander Seed Ground Or Whole Dried

    Coriander Seed Ground Or Whole Dried

    1 tsp

  • Smoked / Sweet Paprika

    Smoked / Sweet Paprika

    1 tsp

  • Crushed Red Pepper Flakes

    Crushed Red Pepper Flakes

    0.5 tsp

  • Extra virgin olive oil

    Extra virgin olive oil

    2 tbsp

  • Salt

    Salt

    1 tsp

  • Black pepper

    Black pepper

    0.5 tsp

  • Cauliflower

    Cauliflower

    1 small - head - 4" diameter

  • Onion

    Onion

    0.5 medium - 2 1/2" diameter

  • 5% Authentic Greek Strained Yogurt

    5% Authentic Greek Strained Yogurt

    0.5 cup

  • Mint (all Varieties) Dried

    Mint (all Varieties) Dried

    0.5 tbsp

  • Lemon juice

    Lemon juice

    1 tsp

  • Garlic

    Garlic

    1 clove

Recipe Steps

steps 5

55 min

  • Step 1

    Preheat the oven to 425F/220C and set a rack in the center of the oven. To a large bowl, add the chicken, coriander, paprika, red pepper flakes, and 1 tbsp. olive oil, ½ tsp salt, and ¼ tsp black pepper. Toss to coat the chicken in the oil and spices. Arrange the chicken slightly apart on a baking sheet.
    Step 1
  • Step 2

    Cut the cauliflower into florets and slice the onion into thick slices. To the same bowl, add the cauliflower and the onion together with 1 tbsp olive oil, ½ tsp salt, and ¼ tsp black pepper. Toss to coat evenly, then arrange the vegetables onto the baking sheet. Spread the vegetables in a single layer.
    Step 2
  • Step 3

    Transfer the baking sheet to the oven and bake for 40-50 minutes until the chicken is golden brown and cooked through and the cauliflower is slightly charred. Toss the vegetables halfway through the baking time to ensure even cooking. Meanwhile, prepare the yogurt sauce.
    Step 3
  • Step 4

    Add the mint to a bowl with yogurt, lemon juice, and minced garlic. Whisk to combine. Add a pinch of salt and black pepper if desired. Set aside.
    Step 4
  • Step 5

    Once baked, transfer the chicken and cauliflower to a serving platter. Drizzle any juices left on the sheet pan on the chicken. Optionally, squeeze some lemon on top. Serve right away.
    Step 5

Comments 1

  • MirthfulCauliflower734262

    MirthfulCauliflower734262 a year ago

    Delicious !!! I loved it