Keto Sheet Pan Chicken Dinner Recipe

Chicken thighs: These provide a rich, juicy flavor and are perfect for baking. Broccoli florets: A nutritious vegetable that roasts beautifully, adding a slight crunch to the dish. Olive oil: Used to coat the ingredients, adding moisture and a subtle flavor. Garlic powder: Adds a savory, aromatic element to the broccoli. Paprika: Gives the chicken a warm, smoky flavor and a beautiful color. Salt: Enhances the overall flavor of the dish. Pepper: Adds a touch of heat and depth to the seasoning.

To ensure your chicken thighs cook evenly and achieve a crispy skin, pat them dry with a paper towel before seasoning and placing them on the sheet pan. This helps remove excess moisture, allowing the olive oil and paprika to adhere better and create a deliciously crispy exterior.

• Chicken thighs - Substitute with chicken breasts: Chicken breasts are leaner and will still provide a good source of protein while keeping the dish keto-friendly.

• Chicken thighs - Substitute with pork chops: Pork chops offer a similar texture and flavor profile, making them a suitable alternative for a keto diet.

• Broccoli florets - Substitute with cauliflower florets: Cauliflower is low in carbs and can be roasted similarly to broccoli, providing a similar texture and flavor.

• Broccoli florets - Substitute with Brussels sprouts: Brussels sprouts are also low in carbs and can be roasted to achieve a similar crispy texture.

• Olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and is rich in healthy fats, making it a great alternative for roasting.

• Olive oil - Substitute with coconut oil: Coconut oil is another healthy fat option that works well for roasting and adds a subtle flavor.

• Garlic powder - Substitute with fresh garlic: Fresh garlic provides a more intense flavor and can be minced and used in place of garlic powder.

• Garlic powder - Substitute with onion powder: Onion powder can provide a similar depth of flavor if garlic is not available.

• Paprika - Substitute with chili powder: Chili powder adds a bit of heat and a similar smoky flavor to the dish.

• Paprika - Substitute with cumin: Cumin offers a warm, earthy flavor that can complement the other ingredients in the dish.

• Salt - Substitute with sea salt: Sea salt can be used in the same quantity and provides a slightly different mineral content.

• Pepper - Substitute with white pepper: White pepper has a milder flavor and can be used as a direct substitute for black pepper.

• Allow the chicken thighs and broccoli to cool completely at room temperature before storing.
• Transfer the cooled chicken and vegetables into separate airtight containers to maintain their individual flavors and textures.
• For short-term storage, place the containers in the refrigerator. The chicken and broccoli will stay fresh for up to 4 days.
• For longer storage, opt for freezing. Wrap each chicken thigh individually in plastic wrap or aluminum foil to prevent freezer burn.
• Place the wrapped chicken and the broccoli florets into freezer-safe bags or containers. Label them with the date for easy tracking.
• When ready to eat, thaw the chicken and broccoli in the refrigerator overnight.
• Reheat the chicken and broccoli in a preheated oven at 350°F (175°C) for about 15-20 minutes, or until heated through. Alternatively, use a microwave for a quicker option, but be mindful that the broccoli may become softer.
• To retain the crispiness of the broccoli, consider reheating it separately in a skillet with a touch of olive oil over medium heat for a few minutes.

• Oven Method:

  1. Preheat your oven to 350°F (175°C).
  2. Place the leftover chicken thighs and broccoli florets on a baking sheet.
  3. Cover the sheet with aluminum foil to prevent drying out.
  4. Heat for about 15-20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the broccoli is warmed through.

• Microwave Method:

  1. Place the chicken and broccoli on a microwave-safe plate.
  2. Cover with a microwave-safe lid or another plate to retain moisture.
  3. Heat on medium power for 2-3 minutes, checking halfway through to ensure even heating.
  4. If needed, continue heating in 30-second intervals until the chicken and broccoli are hot.

• Stovetop Method:

  1. Heat a non-stick skillet over medium heat.
  2. Add a small amount of olive oil to the skillet.
  3. Place the chicken and broccoli in the skillet.
  4. Cover and heat for about 5-7 minutes, turning occasionally, until the chicken is heated through and the broccoli is warm.

• Air Fryer Method:

  1. Preheat your air fryer to 350°F (175°C).
  2. Place the chicken and broccoli in the air fryer basket.
  3. Heat for 5-7 minutes, shaking the basket halfway through to ensure even heating.
  4. Check to ensure the chicken is heated through and the broccoli is warm.

• Toaster Oven Method:

  1. Preheat your toaster oven to 350°F (175°C).
  2. Place the chicken and broccoli on a small baking sheet.
  3. Cover with aluminum foil to prevent drying out.
  4. Heat for about 10-15 minutes, or until the chicken and broccoli are warmed through.

• Oven: Used to bake the chicken and broccoli at 400°F (200°C).

• Sheet pan: Holds the chicken thighs and broccoli florets during baking.

• Mixing bowl: Used to toss the broccoli florets with olive oil, garlic powder, salt, and pepper.

• Measuring spoons: Measures the olive oil, garlic powder, and paprika accurately.

• Tongs: Helps to place the chicken thighs and broccoli on the sheet pan.

• Basting brush: Drizzles the remaining olive oil over the chicken thighs.

• Oven mitts: Protects your hands when placing the sheet pan in and out of the oven.

• Meat thermometer: Ensures the chicken is cooked through by checking its internal temperature.

• Cutting board: Provides a surface to prepare the broccoli florets if needed.

• Knife: Used to cut the broccoli into florets if not pre-cut.

Pre-chop ingredients: Chop the broccoli florets and season the chicken thighs the night before to save time on prep.

Use parchment paper: Line the sheet pan with parchment paper for easy cleanup.

Batch cooking: Double the recipe and store leftovers for quick meals throughout the week.

One-bowl seasoning: Mix all seasonings in one bowl and divide as needed to streamline the process.

Preheat the oven: Start preheating the oven while you prep the ingredients to save time.