Looking for a fuss-free, flavour-packed dinner that fits perfectly into your low-carb lifestyle? This Chicken Tray Bake with Garlic Herb Butter and Roasted Veg is your answer. Juicy chicken thighs are nestled among low-carb vegetables and roasted together in a single tray, making both prep and clean-up a breeze. The garlic herb butter infuses everything with rich, aromatic flavour, while the high-protein, high-fat profile keeps you satisfied for hours.
This recipe is ideal for busy weeknights or meal prep, as it requires minimal hands-on time and delivers maximum taste. Simply toss your chicken and veg in the herby butter, arrange on a tray, and let the oven do the work. You’ll know it’s ready when the chicken is golden and the vegetables are caramelised at the edges.
Serve it straight from the tray for a rustic family meal, or plate it up with a fresh green salad for a more elegant presentation. With only 10 ingredients and one tray, this is keto cooking at its most convenient and delicious.
At a glance
- Time: 45 minutes
- Difficulty: Easy
- Servings: 4
- Cost: Affordable
Macros (per serving)
- Protein: 32 g
- Fat: 27 g
- Carbs: 6 g
- Energy: 390 kcal
Ingredients
- 800g Chicken thighs, bone-in skin-on (About 4 large thighs)
- 2 medium Courgette (Sliced into thick rounds)
- 1 large Red pepper (Deseeded and cut into chunks)
- 200g Broccoli florets
- 2 tbsp Olive oil
- 50g Butter (Softened)
- 3 Garlic cloves (Crushed)
- 2 tsp Fresh thyme leaves (Or 1 tsp dried)
- 1 tsp Lemon zest (Finely grated)
- To taste Salt and black pepper
Equipment Needed
- Large baking tray
- Mixing bowl
- Sharp knife
- Chopping board
- Pastry brush
- Tongs
Steps
- Preheat your oven to 200°C (fan 180°C). Line a large baking tray with parchment for easy clean-up.
- In a mixing bowl, combine the softened butter, olive oil, crushed garlic, thyme, lemon zest, salt, and pepper. Mix well to form a fragrant herb butter.
- Pat the chicken thighs dry with kitchen paper. Rub half the herb butter all over the chicken, getting under the skin where possible.
- Arrange the chicken thighs skin-side up on the tray, leaving space between each piece.
- Toss the courgette, red pepper, and broccoli in the remaining herb butter until well coated.
- Scatter the vegetables around the chicken on the tray in a single layer.
- Roast for 35–40 minutes, turning the vegetables halfway, until the chicken skin is golden and crisp, juices run clear, and the veg is tender and caramelised.
- 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 → Dairy-free spread or extra olive oil — For a dairy-free version
- Broccoli → Cauliflower florets — If preferred or for variety
- Chicken thighs → Chicken drumsticks or breasts — Adjust cooking time for breasts (reduce by 5–8 min)
Serving Ideas
- With a simple green salad – adds freshness and crunch.
- Alongside cauliflower mash – for a comforting, hearty meal.
- With a dollop of full-fat Greek yoghurt – for a creamy, tangy contrast.
Additional Info
Chefs Tips
- For extra crispy skin, finish under the grill for 2–3 minutes at the end.
- Let the chicken rest before serving to keep it juicy.
- Use a meat thermometer for perfect results.
Variations
- Add a sprinkle of grated Parmesan before roasting for a cheesy crust.
- Swap thyme for rosemary or oregano for a different herb profile.
- Add a handful of olives or capers for a Mediterranean twist.
Troubleshooting
- If vegetables are browning too quickly, cover loosely with foil.
- If chicken skin isn’t crisp, grill for a few extra minutes.
- If tray juices are watery, remove chicken and veg, then reduce juices on the hob.
Storage & Reheating
Store leftovers in an airtight container in the fridge or freezer.
- Fridge: up to 3 days
- Freezer: up to 2 months
- Reheat: Reheat in a hot oven (180°C) until piping hot, or microwave individual portions.
Ingredient Spotlight
Chicken thighs: Bone-in, skin-on thighs stay juicy and develop deliciously crisp skin when roasted.
Garlic: Fresh garlic infuses the butter and vegetables with aromatic depth.
Thyme: This herb pairs beautifully with chicken and adds a fresh, earthy note.
FAQs
Can I use boneless chicken thighs?
Yes, boneless thighs work well but may cook faster. Check for doneness after 25–30 minutes.
How do I know when the chicken is cooked?
The chicken is done when the juices run clear and the internal temperature reaches 75°C.
Can I prepare this tray bake ahead of time?
Yes, you can assemble everything up to 12 hours ahead and refrigerate. Bake just before serving.
What other vegetables can I use?
Try aubergine, mushrooms, or green beans for more variety, keeping carbs low.
Is this recipe suitable for freezing?
Yes, the cooked tray bake can be frozen for up to 2 months. Reheat thoroughly before serving.
Chicken Tray Bake with Garlic Herb Butter and Roasted Veg
Ingredients
- 800g Chicken thighs, bone-in skin-on (About 4 large thighs)
- 2 medium Courgette (Sliced into thick rounds)
- 1 large Red pepper (Deseeded and cut into chunks)
- 200g Broccoli florets
- 2 tbsp Olive oil
- 50g Butter (Softened)
- 3 Garlic cloves (Crushed)
- 2 tsp Fresh thyme leaves (Or 1 tsp dried)
- 1 tsp Lemon zest (Finely grated)
- To taste Salt and black pepper
Instructions
- Preheat your oven to 200°C (fan 180°C). Line a large baking tray with parchment for easy clean-up.
- In a mixing bowl, combine the softened butter, olive oil, crushed garlic, thyme, lemon zest, salt, and pepper. Mix well to form a fragrant herb butter.
- Pat the chicken thighs dry with kitchen paper. Rub half the herb butter all over the chicken, getting under the skin where possible.
- Arrange the chicken thighs skin-side up on the tray, leaving space between each piece.
- Toss the courgette, red pepper, and broccoli in the remaining herb butter until well coated.
- Scatter the vegetables around the chicken on the tray in a single layer.
- Roast for 35–40 minutes, turning the vegetables halfway, until the chicken skin is golden and crisp, juices run clear, and the veg is tender and caramelised.
- Rest for 5 minutes before serving. Spoon any tray juices over the chicken and veg for extra flavour.
Allergens & Swaps
Allergens: dairy
- Butter → Dairy-free spread or extra olive oil — For a dairy-free version
- Broccoli → Cauliflower florets — If preferred or for variety
- Chicken thighs → Chicken drumsticks or breasts — Adjust cooking time for breasts (reduce by 5–8 min)
Nutrition (per serving)
- Protein: 32 g
- Fat: 27 g
- Carbs: 6 g
- Energy: 390 kcal
