Sheet Pan Chicken and Veggies - Easy Keto Weeknight Dinner Recipe

This Keto Sheet Pan Chicken and Veggies recipe is sure to be a family favourite. With juicy bone-in chicken thighs and tender roasted vegetables, this one-pan meal is an easy keto weeknight dinner recipe. Filled with colour, you can simply empty your refrigerator of vegetables and end up with a brightly coloured and healthy keto dinner!

KETO SHEET PAN CHICKEN AND VEGGIES

Have you ever tried a "sheet pan" meal? 

I have been making sheet pan meals, like my sheet pan Healthy Keto Roasted Vegetable Pepperoni Salad, Keto Sheet Pan Turkey Taco Bowls and my Weeknight Sheet Pan Steak Fajitas. I have even made a Warm Thai Shrimp Salad that is made using a sheet pan. Easy and delicious, this Sheet Pan Chicken and Veggies is not only a healthy keto dinner but is also Whole30 and Paleo approved!

For those of you who don't know what a "sheet pan" meal is, let me take the time to clarify.

WHAT IS A SHEET PAN DINNER?

A sheet pan recipe simply means that all your food is cooked on one pan.  Pretty basic, right?

A sheet pan dinner is a dinner that only needs one pan for the entire meal from start to finish. It makes preparing dinner and clean up extremely simple. Since all of the ingredients, in this case, the chicken thighs and vegetables, are cooked together, the flavours blend and create an extra flavorful meal.

These are easy keto dinner ideas that are perfect for busy nights or when you’re short on time. Since I had just bought some bone-in drumsticks and had some leftover veggies in the fridge, I decided to create an easy sheet pan recipe that Mr. Grumbles would love and that also required very little clean up.

Easy Keto Weeknight Dinner Recipe

If you love keto sheet pan meals, this recipe if for you! It is made with peppers, broccoli, tomatoes, and onions making this dinner low in carbs but high in nutrients! If you’ve never had a sheet pan meal before, you are missing out! They are an entire meal (usually dinner) spread out onto a sheet pan or baking sheet. The meal will consist of a protein and veggies seasoned well and roasted in the oven. The idea is, by the time your protein is cooked through, your veggies will be perfectly tender. The result is an entirely cooked meal in one shot with one pan!

I love how versatile sheet pan meals are, especially on the keto diet. You can choose a protein that you like and add whatever vegetables you have in your freezer or fridge! The best part is experimenting with seasonings. Make it spicy if you want by adding cayenne pepper or jalapenos, add garlic cloves to infuse a roasted garlic flavor into your meal, Italian seasoning for a different flavor, or add lots of fresh herbs to your pan mixed with oil.

Sheet Pan Chicken and Veggies Ingredients

Have you ever heard the saying "fill your plate with a rainbow of colours"? IT is a healthy concept that stems from the idea that foods of different colors offer different assortments of important vitamins and nutrients.

The lesson goes that the wider variety you eat, the more well-rounded your diet will be.

In addition to being good for you, a wide assortment of vegetables offers scrumptious variety, both in flavor and in texture.

Here are the ingredients I used for this easy sheet pan recipe:

• Chicken -  I like using bone-in chicken thighs for sheet pan recipes. Keeping the skin on the chicken drumsticks helps to keep the chicken from drying out. Also, using chicken thigh meat as opposed to chicken breast also ensures a nice, tender and super moist sheet pan dinner.
• Vegetables- For this keto sheet pan meal, I used veggies that were low in carbs like tomatoes, bell peppers, broccoli, and onions.
• Seasoning- Old Bay is the seasoning blend I chose for this meal. It reminds me of summer and is full of all kinds of spices. I also added a little Parmesan cheese to may seasoning but this is completely optional and can not be added for Whole30 or Paleo diets.

How to this Healthy Keto dinner

• Preheat the oven to 425 degrees F.
• Line a rimmed sheet pan with aluminum foil or a copper baking mat - I absolutely love these mats...they are reusable and help to crisp food as it cooks.  Plus, they come in a 5 pack and are under $12 which means that they are less than $3 each! 
• Place the chicken drumsticks in a bowl and season them well.
• Place the chicken in the oven and set the timer for 20 minutes
• While the chicken cooks, chop the vegetables and toss them in some olive oil and seasoning.
• Once the first 20 minutes has passed, remove the chicken from the oven, flip the drumsticks and add the vegetables scattered throughout the sheet pan.

• Continue to bake for an additional 20 minutes or until the chicken reaches an internal temperature of 165 degrees F.

Easy Sheet Pan recipe variations

The beauty five-star sheet pan dinners like this one is their flexibility. Open your fridge, think about the ingredients you and your family love, then make this recipe you own.

• If the assortment of vegetables I included in this recipe isn’t want you have on hand, feel free to swap them for similar amounts of vegetables that you prefer.
• If the vegetables you are using are harder like turnips, add them to the sheet pan with the chicken drumsticks as they will need more time in the oven.
• You can also change up the kind of chicken you use. I opted for bone-in chicken drumsticks but you can use chicken thighs or bone in chicken breast. If you use boneless chicken, the chicken will probably be ready in about 20 minutes so add all the chicken and veggies all at once to the sheet pan.

Other Healthy Keto Vegetable options

Here is a list of other low carb veggies you could use instead of the ones listed in the recipe:

• cauliflower
• mushrooms
• jalapenos
• garlic cloves
• asparagus
• brussels sprouts
• eggplant
• zucchini
• squash

Sheet Pan Chicken and Veggies Storage Tips

• To Store. Leftovers can be stored in an airtight storage container in the refrigerator for up to 4 days.
• To Reheat. Gently rewarm chicken and vegetables on a lightly greased baking sheet in the oven at 350 degrees F until hot. You can also reheat this dish in the microwave or on the stovetop in a skillet.
• To Freeze. Store leftovers in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating. The vegetables may become somewhat mushy and watery once thawed, but the flavors will still be delicious.

Tips for Eash Sheet Pan Recipes

1. Chopping your veggies: Sheet pan meals are great because you can easily chop everything up in small chunks. With that said, you have to think about the cooking time of each ingredient on your sheet pan. Some vegetables can take longer to cook than others, so keep that in mind. If a certain vegetable requires a longer cook time, you may need to chop that veggie up smaller in size or add it to the baking sheet sooner than the other veggies.
2. Use copper mats, aluminum foil or Parchment paper: Copper mats, aluminum foil or parchment paper are all great to use when you want your meal to crisp. Plus, your chicken and veggies won't stick to any of these surfaces. The bonus is that all the mess will be left on the paper, so clean up is super easy!
3. Oil your veggies: Although you don't have to add any oil to the chicken since it already has some fat from the skin, it is important to add some olive oil to the veggies. Not only will this allow the veggies to brown but it will also help the adhere the spices to the veggies.
4. Roast at a High temperature: I roasted my chicken and veggies at 425 degrees F because I knew the veggies wouldn’t take long to cook. I also know that chicken drumsticks will cook in 40 minutes at this temperature and also get a nice and crispy skin. High temperatures will produce the char on the sking along with allowing the veggies to become nice and crisp.
5. Fill your pan but do not over-crowd: Try not to over-crowd your sheet pan. Doing this will prevent your veggies from browning and crisping up. They will end up steaming instead of roasting. If you need to make a double batch, just use two separate sheet pans!
6. Meal prepping: A simple way to meal prep this recipe is to cut everything on your meal prep day and then store it in an airtight container or freezer bag in the fridge until it’s time to cook everything.

More Easy Sheet Pan Recipes

• Healthy Keto Roasted Vegetable Pepperoni Salad - Easy Sheet Pan Recipe
• Keto Sheet Pan Turkey Taco Bowls
• Weeknight Sheet Pan Steak Fajitas
• Easy Sheet Pan Roasted Salsa (Whole30, Healthy)
• Quick and Easy Sheet Pan Dijon Chicken and Veggies
• Sheet Pan Grilled Romaine Shrimp Caesar Salad

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