Looking for a fuss-free, flavour-packed keto dinner that comes together in just one pan? This Sheet Pan Chicken and Vegetables with Garlic Herb Butter is your answer. Perfect for busy weeknights or meal prep, this dish delivers juicy, golden chicken thighs and a medley of low-carb vegetables, all roasted to perfection in a savoury garlic herb butter.
Sheet pan meals are a lifesaver on keto, minimising clean-up while maximising taste and nutrition. By using non-starchy vegetables like courgette, bell pepper, and broccoli, you keep carbs low while still enjoying a colourful, satisfying plate. The garlic herb butter infuses everything with rich, aromatic flavour, ensuring every bite is delicious.
Simply toss the chicken and chopped veg in the seasoned butter, spread on a tray, and roast until golden and tender. Serve straight from the oven for a hearty, balanced meal that fits perfectly into your low-carb lifestyle.
At a glance
- Time: 40 minutes
- Difficulty: Easy
- Servings: 4
- Cost: Affordable
Macros (per serving)
- Protein: 29 g
- Fat: 27 g
- Carbs: 6 g
- Energy: 380 kcal
Ingredients
- 800g Chicken thighs, bone-in, skin-on (About 4 large thighs)
- 200g Broccoli florets
- 1 medium (150g) Courgette (Sliced into rounds)
- 1 large (120g) Red bell pepper (Deseeded, cut into strips)
- 2 tbsp Olive oil
- 40g Butter (Melted)
- 3 Garlic cloves (Finely minced)
- 2 tbsp Fresh parsley (Chopped)
- 1 tsp Salt (Or to taste)
- 1/2 tsp Black pepper
Equipment Needed
- Large baking tray
- Mixing bowl
- Sharp knife
- Chopping board
- Pastry brush
- Measuring spoons
Steps
- Preheat your oven to 210°C (fan 190°C). Line a large baking tray with parchment for easy clean-up.
- In a mixing bowl, combine melted butter, olive oil, minced garlic, chopped parsley, salt, and black pepper. Mix well.
- Pat chicken thighs dry with kitchen paper. Brush both sides with the garlic herb butter mixture.
- Arrange chicken thighs skin-side up on the prepared tray, spacing them evenly.
- In the same bowl, toss broccoli, courgette, and red pepper with any remaining butter mixture until well coated.
- Scatter the vegetables around the chicken on the tray in a single layer.
- Roast in the oven for 30–35 minutes, or until chicken skin is crisp and golden and juices run clear (internal temp 75°C).
- Halfway through, stir the vegetables gently for even roasting.
- Rest for 5 minutes before serving. Spoon any tray juices over the chicken and veg for extra flavour.
Allergens & Swaps
Allergens:
Recipe contains: dairy
Potential swaps:
- Butter → Ghee or coconut oil — For dairy-free, use ghee (if tolerated) or coconut oil.
- Chicken thighs → Chicken breasts — Use boneless breasts, but reduce roasting time by 8–10 minutes.
- Broccoli → Cauliflower florets — Cauliflower roasts similarly and is equally low-carb.
Serving Ideas
- With a simple green salad – adds freshness and crunch.
- Alongside cauliflower mash – for a comforting, hearty meal.
- Topped with extra fresh herbs – enhances aroma and colour.
Additional Info
Chefs Tips
- Pat chicken skin very dry before roasting for extra crispiness.
- Cut vegetables into similar-sized pieces for even cooking.
- Let the chicken rest after roasting to keep it juicy.
Variations
- Add a sprinkle of grated parmesan before roasting for extra flavour.
- Swap parsley for fresh thyme or rosemary for a different herb profile.
- Use turkey thighs for a festive twist.
Troubleshooting
- If vegetables are browning too quickly, cover loosely with foil.
- If chicken skin isn’t crisp, grill for 2–3 minutes at the end.
Storage & Reheating
Cool leftovers completely, then store in airtight containers.
- Fridge: up to 3 days
- Freezer: up to 2 months
- Reheat: Oven at 180°C for 10–12 minutes or until piping hot.
Ingredient Spotlight
Chicken thighs: Bone-in, skin-on thighs stay juicy and develop a crisp, flavourful skin when roasted.
Broccoli: A low-carb vegetable rich in fibre and vitamin C, perfect for keto roasting.
Garlic: Fresh garlic infuses the butter with deep, aromatic flavour.
FAQs
Can I use boneless chicken thighs?
Yes, boneless thighs work well. Reduce roasting time by 8–10 minutes to prevent drying out.
What other vegetables are keto-friendly for this recipe?
Try cauliflower, asparagus, green beans, or mushrooms for variety. Avoid starchy veg like carrots or potatoes.
How do I know when the chicken is cooked?
The chicken is done when the skin is golden and crisp, juices run clear, and the internal temperature reaches 75°C.
Can I prepare this ahead for meal prep?
Absolutely! Cook, cool, and store in airtight containers in the fridge for up to 3 days. Reheat thoroughly before serving.
Is this recipe suitable for dairy-free diets?
Yes, simply swap the butter for ghee (if tolerated) or coconut oil.
Sheet Pan Chicken and Vegetables with Garlic Herb Butter
Ingredients
- 800g Chicken thighs, bone-in, skin-on (About 4 large thighs)
- 200g Broccoli florets
- 1 medium (150g) Courgette (Sliced into rounds)
- 1 large (120g) Red bell pepper (Deseeded, cut into strips)
- 2 tbsp Olive oil
- 40g Butter (Melted)
- 3 Garlic cloves (Finely minced)
- 2 tbsp Fresh parsley (Chopped)
- 1 tsp Salt (Or to taste)
- 1/2 tsp Black pepper
Instructions
- Preheat your oven to 210°C (fan 190°C). Line a large baking tray with parchment for easy clean-up.
- In a mixing bowl, combine melted butter, olive oil, minced garlic, chopped parsley, salt, and black pepper. Mix well.
- Pat chicken thighs dry with kitchen paper. Brush both sides with the garlic herb butter mixture.
- Arrange chicken thighs skin-side up on the prepared tray, spacing them evenly.
- In the same bowl, toss broccoli, courgette, and red pepper with any remaining butter mixture until well coated.
- Scatter the vegetables around the chicken on the tray in a single layer.
- Roast in the oven for 30–35 minutes, or until chicken skin is crisp and golden and juices run clear (internal temp 75°C).
- Halfway through, stir the vegetables gently for even roasting.
- Rest for 5 minutes before serving. Spoon any tray juices over the chicken and veg for extra flavour.
Allergens & Swaps
Allergens: dairy
- Butter → Ghee or coconut oil — For dairy-free, use ghee (if tolerated) or coconut oil.
- Chicken thighs → Chicken breasts — Use boneless breasts, but reduce roasting time by 8–10 minutes.
- Broccoli → Cauliflower florets — Cauliflower roasts similarly and is equally low-carb.
Nutrition (per serving)
- Protein: 29 g
- Fat: 27 g
- Carbs: 6 g
- Energy: 380 kcal
