Keto Roasted Chicken and Veggies is a savory and tasty dish that doesn’t increase carb count. It is prepared with a few ingredients, such as chicken breasts, bell pepper, garlic powder, olive oil, broccoli florets, salt, thyme, paprika, zucchini, and black pepper. The things you need are all easy things that you can get at the store or even have at home. This dish has 420 kcal of caloric content and 6 g of net carbs in 1 chicken breast and 1 cup of veggie mixes of one portion size. Keto Roasted Chicken and Veggies are perfect for holidays, lunches, family gatherings, big events, and dinners. You can make it before the time. We require at least 1 hour to prepare this recipe without any type of issues. It stores properly for two months in the freezer. Serve this dish with avocado & cucumber salad and sour cream with herbs.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Course: Main
- No. of Calories: 420 kcal
- Diet: Keto, Low-Carb, Gluten-Free
- Prep time: 15 minutes
- Cuisine: American
- Cook time: 45 minutes
- Single portion size: 1 chicken breast + 1 cup mixed veggies
- Cooking mode: Oven Roasting
- Total servings: 4
- Difficulty level: Easy
- Total time: 1 hour
TOOLS:
- Oven
- Baking tray or sheet pan
- Knife
- Tongs
- Mixing bowls
- Measuring spoons
- Spatula
- Cutting board
INGREDIENTS:
- ½ tsp of salt
- 4 chicken breasts
- 1 tsp. of garlic powder
- One medium zucchini
- 2 tbsp. of olive oil
- 1 medium bell pepper
- One tsp of paprika
- 1 cup broccoli florets
- Half a tsp of black pepper
- Dried thyme, ½ tsp
INGREDIENT NOTES AND THEIR KETO SUBSTITUTIONS:
OLIVE OIL:
- This oil helps in equally roasting the veggies and chicken with the healthy fats. Replace it with the melted ghee or avocado oil, which has a high smoke point.
CHICKEN BREASTS:
- They have high-protein, so they provide more flavor and fat content. I use drumsticks or thighs in place of it, which also works properly as a low-carb version.
BROCCOLI:
- This ingredient is ideal for a keto diet with high-fiber content and low-carb count. We can utilize green beans or cauliflower as a replacement.
HERBS & SPICES:
- Use rosemary, garlic powder, thyme, and paprika to add a strong flavor to this dish. Swap them with the fresh herbs for a more aromatic taste.
BELL PEPPER:
- It delivers a color and a crunchy texture without adding carbs in this recipe. Substitute it with the green bell peppers; it also works.
INSTRUCTIONS:
- Warm the empty oven to 200 degrees Celsius.
- Mix the black pepper, paprika, thyme, garlic powder, salt, and olive oil in a vessel.
- Completely dry the chicken breasts and apply half the quantity of the seasoning mix.
- Stir the broccoli, zucchini, and bell pepper with the leftover seasoning and drizzle some olive oil.
- Place the veggies and chicken in one layer on a baking sheet.
- Roast them in the oven till the chicken achieves an inside temperature of 165 degrees Fahrenheit, for half an hour.
- Gently broil the chicken for five minutes to make a crispy texture.
- Bring out the chicken and veggies from the oven and leave them to cool for almost five minutes.
- Before serving, sprinkle some fresh herbs.
TIPS:
- Before making, use the spices and olive oil to marinate the chicken for half an hour.
- Make equal slices of veggies for even roasting.
- Don’t crowd the tray too much, and leave the veggies to carmelize properly.
- We utilize a meat thermometer for better prepared chicken.
SERVING SUGGESTIONS:
KETO SIDES:
- Cauliflower rice
- Zucchini noodles
- Sautéed spinach
- Garlic butter mushrooms
SALADS:
- Avocado & cucumber salad
- Keto Caesar salad
- Mixed greens with olive oil dressing
- Arugula and cherry tomato salad
SAUCES & DIPS:
- Keto garlic aioli
- Creamy avocado dressing
- Pesto sauce
- Sour cream with herbs
FLAVOR BOOST:
- Roasted Parmesan cheese crisps
- Lemon wedges
- Spicy mustard sauce
- Herb butter
STORAGE INFORMATION:
REFRIGERATION:
- Place the cooked veggies or chicken in a closed bowl and store for four days.
FREEZING:
- Store the servings in a closed bowl for 50-60 days.
FAQs:
Could we prepare this dish in advance?
- Sure, because it freezes perfectly and warms up properly.
Will I make this in an air fryer?
- Yes, you can cook for half an hour at 375 degrees Fahrenheit.
May I omit the olive oil?
- Yes, you can utilize the avocado oil or melted butter, but they must have some fat content for a keto diet.
Can I roast different keto vegetables?
- Yes, you can include the Brussels sprouts, cauliflower, or asparagus in this dish.
NUTRITIONAL FACTS:
Proteins: 45 g
Net carbs: 6 g
No. of calories: 420 kcal
Sodium: 500 mg
Fiber: 3 g
One single portion: 1 chicken breast + 1 cup veggies
Sugar: 3 g
Fats: 22 g
Total carbs: 6 g