For those times when you need the simplest dinner in 30 minutes, this Italian Chicken and Veggie Sheet Pan Dinner is there to the rescue!
If you’re following a keto diet, you know how important it is to find delicious, low-carb meals that keep you satisfied and on track.
The Keto Italian Chicken and Veggie Sheet Pan Dinner is a perfect example of a flavorful, healthy meal that is easy to make and perfect for any night of the week.
In this post, we’ll break down the ingredients and steps to make this dish, as well as discuss its nutritional benefits and share some tips and tricks to make it even better.
- 8 chicken thighs
- 1 tbsp coconut oil
- 1 garlic clove
- 1 tsp salt
- 1 tsp pepper
- 1 tsp paprika
- 1 tsp oregano
- 1 red pepper
- 1 medium onion
- ½ lb zucchini
- 1 tbsp olive oil
This Keto Italian Chicken and Veggie Sheet Pan Dinner is packed with nutrition and is a great source of protein, healthy fats, and fiber.
Chicken thighs are a good source of protein, vitamin B6, and phosphorus.
They are also a great source of healthy fats, which are essential for maintaining energy levels and keeping you full and satisfied.
The veggies in this dish, including red pepper, onion, and zucchini, are rich in vitamins and minerals, including vitamin C, vitamin K, and potassium.
They are also a great source of fiber, which helps to keep you feeling full and aids in digestion.
Tips and Tricks:
Use bone-in chicken thighs
Bone-in chicken thighs are a great option for this recipe because they are more flavorful and juicy than boneless chicken thighs.
Add more veggies
You can easily add more veggies to this dish to increase the nutritional value and make it more filling. Broccoli, cauliflower, and mushrooms are all great options.
Use different spices
Use high-quality olive oil
Serve with a side salad
Serve this dish with a side salad to increase the nutritional value and make it even more filling.
Storing and Reheating:
This Keto Italian Chicken and Veggie Sheet Pan Dinner can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the leftovers in a baking dish and heat in the oven at 350°F for 10-15 minutes, or until heated through.
If you haven’t tried sheet pan dinners, then you are in for a treat! They feature often in my weekly rotation of weeknight dinners, especially on days when I am running around and short on time.
I love sheet pan dinners for two big reasons – I can batch cook meals easily, and clean up is a breeze! The entire meal is cooked in one pan, so there are minimal dishes afterward.
Can you cook raw chicken and vegetables in the same pan?
It is perfectly safe to cook raw chicken and vegetables in the same pan, as long as you only remove the meal when the vegetables and chicken are both fully cooked.
It is not safe to start cooking the vegetables with the raw chicken and then remove the vegetables before the chicken has cooked to a safe temperature. The vegetables – even if they are cooked – will be covered in unsafe “juices” from the chicken.
I recommend getting a thermometer specifically for cooking, so you can check that the chicken has reached 165 F before removing it from the oven.
What vegetables go well with chicken?
It can get boring to eat the same meal week in and week out, so I like to change up the vegetables I use in my chicken and veggie sheet pan dinners.
Most vegetables go well with chicken, but I like to use ones that are low-carb and stand up well to roasting. I often use a combination of broccoli, eggplant, cauliflower, zucchini, bell peppers, onions, tomatoes, Brussels sprouts, radishes, and mushrooms.
I also like using asparagus, but I often will cook it separately as it takes less time to roast than other veggies.
Bonus tip – Italian chicken and veggie sheet pan dinner is a fantastic way to use up veggies in your fridge that need to be eaten soon before going bad.
If you’re not a fan of red peppers, you can replace them with green, yellow, or orange bell peppers. Bell peppers are a great source of Vitamin C, and they add a sweet, crunchy texture to the dish.
Broccoli is a versatile vegetable that can be used in many different dishes. It’s a great source of fiber, vitamins, and minerals.
Cut the broccoli into bite-sized florets and add them to the sheet pan along with the chicken and other veggies.
Another great low-carb vegetable option is cauliflower. It’s high in fiber, vitamins, and minerals, and can be roasted in the oven just like the other veggies in this recipe.
Simply cut the cauliflower into florets and add them to the sheet pan.
Brussels sprouts are a nutritious and flavorful vegetable that pair well with chicken. Cut the Brussels sprouts in half and add them to the sheet pan with the chicken and other veggies.
Asparagus is a low-carb vegetable that is high in fiber, vitamins, and minerals.
It can be roasted in the oven and added to the sheet pan with the chicken and other veggies.
Simply trim the tough ends of the asparagus and cut them into bite-sized pieces.
what other herbs & spices can i use?
While this Keto Italian Chicken and Veggie Sheet Pan Dinner recipe uses a combination of garlic, salt, pepper, paprika, and oregano, you can certainly experiment with other herbs and spices to customize the flavor of the dish to your liking.
Here are some ideas:
Rosemary is a fragrant herb that pairs well with chicken. You can either use fresh rosemary sprigs or dried rosemary.
Simply chop the fresh rosemary leaves or sprinkle the dried rosemary over the chicken and veggies before roasting.
Thyme is another aromatic herb that adds a savory flavor to chicken. You can either use fresh thyme sprigs or dried thyme.
Simply chop the fresh thyme leaves or sprinkle the dried thyme over the chicken and veggies before roasting.
Basil is a popular herb in Italian cooking and pairs well with chicken and veggies. You can either use fresh basil leaves or dried basil.
Simply chop the fresh basil leaves or sprinkle the dried basil over the chicken and veggies before roasting.
Turmeric is a spice that adds a bright yellow color and earthy flavor to dishes. It has anti-inflammatory properties and pairs well with chicken and veggies.
You can sprinkle a small amount of turmeric over the chicken and veggies before roasting.
how to meal prep this recipe for the week
Meal prepping is a great way to save time during the week and ensure that you have healthy meals ready to go.
Here’s how to meal prep this Keto Italian Chicken and Veggie Sheet Pan Dinner for the week:
Make a shopping list
Start by making a shopping list of all the ingredients you’ll need for the recipe. Double or triple the recipe depending on how many meals you want to prep for the week.
Prep the chicken
Season the chicken thighs with the spice mixture and place them in a large resealable bag. You can also use a container with a lid if you prefer. Keep the bag or container in the refrigerator until you’re ready to cook.
Prep the veggies
Cut the red pepper and onion into bite-sized pieces and slice the zucchini into rounds. Place the veggies in a large container or resealable bag and keep in the refrigerator until you’re ready to cook.
Cook the meal
When you’re ready to cook the meal, preheat your oven to 400°F. Line a sheet pan with parchment paper and add the chicken thighs and veggies.
Divide into portions
Once the meal is cooked, divide it into individual portions and store in airtight containers in the refrigerator for up to 3 days.
Reheat and enjoy
When you’re ready to eat, simply reheat the meal in the oven at 350°F for 10-15 minutes, or until heated through.
By meal prepping this Keto Italian Chicken and Veggie Sheet Pan Dinner, you’ll save time during the week and have a healthy, delicious meal ready to go whenever you need it.
Plus, it’s a great way to stay on track with your keto diet and ensure that you’re getting all the nutrients you need.
More Keto Recipes to Try:
- Keto Garlic and Rosemary Dinner Rolls
- 20-Minute Keto Bagel
- Keto Sushi
- Keto Pork and Radish Hash
- Harissa Salmon with Kale