If you need a quick and easy dinner that your whole family will love, you need to try this keto sheet pan chicken thighs with asparagus!
On those busy days, when you are going 100 miles an hour, preparing dinner can seem like the last thing you want to do. Staying on your keto diet goals means that you can’t always run through a drive through. Besides, that can be tough on the wallet. There has got to be an easy way to make a great tasting, keto friendly meal, right?
Enter in the sheet pan dinner.
I love sheet pan dinners, as they are truly a quick and easy way to get dinner on the table. Less mess, and only one pan to clean? I’m in!
What is a sheet pan dinner?
A keto sheet pan dinner is just like any other. You add the proteins, and vegetables you want. Skip the potatoes, or add radishes for a low carb replacement.
30-45 minutes later and dinner is served! Your main protein and all side dishes are ready at the same time, with no fuss!
A large sheet pan has dimensions of 18″x 26″ and may not fit in everyone’s oven. Using a half sheet pan, with dimensions of 18″x 13″ is typically large enough for most dinners. That is the size that is commonly found in grocery or department stores.
You can use either parchment paper to line your sheet pan, or you can use a silicone mat. Both will work equally well. I do recommend one or the other, versus just spraying the pan because that will make clean up that much easier.
What’s in this keto sheet pan dinner?
Boneless, skinless chicken thighs are my favorite for a great sheet pan meal. Why? Because they have a good amount of fat, loads of flavor and cook very quickly when fully thawed.
A 4 ounce serving has 22 grams of protein, 4.5 grams of fat, and zero carbs! (source) Of course, for proper food safety, baked chicken thighs should reach an internal temperature of 165 degrees F.
Asparagus just screams “Spring” to me. It’s a lovely vegetable that goes unloved by many. Asparagus has a lot of health benefits that include:
- Kidney cleansing and support (natural diuretic)
- Vitamins A, C, E, and K
- May help lower blood pressure
- Great source of folate (source)
All of this, and it’s only 2 net carbs in 1/2 cup! Roasting the asparagus will give it some nice crispy edges and bring out a natural sweetness to it.
Other Chicken Dinners To Try
How do you do sheet pan meal prep?
If you are someone who likes to prep your weekly meals in one day, sheet pan dinners are just for you! They make dinner even quicker and easier! Simply have your proteins and separate bags, clipped together with a clothespin stored in the fridge or freezer.
When you are ready to make dinner, simply place the ingredients on a lined sheet pan and you are ready to bake! This baked chicken thigh recipe can be prepped up to 3 days in advance, and baked when you are ready!
Putting the vegetable in the center of he pan will help it not overcook. The meat will get more heat on the edges and be able to cook thoroughly while keeping the vegetables from getting burnt.
Ingredients:
- 6 boneless, skinless chicken thighs (approximately 3 pounds)
- 1 pound asparagus
- 2 Tablespoons avocado oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions:
- Preaheat oven to 400 degrees F.
- Line a sheet pan with parchement paper or silicone baking mat.
- Place chicken thighs equally on each side of the pan.
- Wash the asparagus and cut the woody ends off, approximately 1/4″ off the end.
- Spread the asparagus in the middle of the pan.
- Season all with the salt and pepper.
- Drizzle the avocado oil over the meat and vegetables.
- Bake in preheated oven for 30-40 minutes, checking at 30 with a meat thermometer. Chicken is done at 165 degrees F, and when juices run clear when pierced with a fork.
- Serve immediately.
What is your favorite easy dinner to make? Will you try this chicken and asparagus sheet pan dinner? Be sure to let me know what you think!
Sheet Pan Dinner-Chicken Thighs With Asparagus
Ingredients
- 6 boneless, skinless chicken thighs (approximately 3 pounds)
- 1 pound asparagus
- 2 Tablespoons avocado oil
- l teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Preheat oven to 400 degrees F.
- Line a sheet pan with parchment paper or silicone baking mat.
- Place chicken thighs equally on each side of the pan.
- Wash the asparagus and cut the woody ends off, approximately 1/4" off the end.
- Spread the asparagus in the middle of the pan.
- Season all with the salt and pepper. Drizzle the avocado oil over the meat and vegetables.
- Bake in preheated oven for 30-40 minutes, checking at 30 with a meat thermometer. Chicken is done at 165 degrees F, and when juices run clear when pierced with a fork
- .Serve immediately.
Nutrition Information:
Yield:
3Serving Size:
1Amount Per Serving: Calories: 482 Total Fat: 27g Saturated Fat: 7g Trans Fat: 0g Unsaturated Fat: 20g Cholesterol: 273mg Sodium: 1123mg Carbohydrates: 6g Fiber: 3g Sugar: 2g Protein: 58g
Zach
Some of Zach's favorite keto resources include:
Ketogenic: Ketogenic is a unique site that offers a short 1-minute quiz that will tell whether you can achieve the results you're looking for with the keto diet based on your goals and challenges.
Perfect Keto: For those who are looking for easy supplements that support a Keto diet, Perfect Keto offers a variety of products that make it easy to stay in ketosis including keto bars, whey protein, and keto nootropics.
KetoLogic: For those who have a sweet tooth, KetoLogic sells keto-friendly chocolate candies with only 1g of net carbs & zero added sugars.
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