Sheet Pan Hen Thighs – All Day I Dream About Meals
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Juicy and succulent, these simple Sheet Pan Hen Thighs are a household favourite! Baked along with low carb veggies, this keto dinner recipe comes along with minimal effort. So stuffed with taste!
I initially created Sheet Pan Hen and Veggies for my first cookbook, The Everyday Ketogenic Kitchen. However this recipe is such a wonderful standout, an ideal one-pan keto meal, I simply needed to share it right here on my web site too.
It grew to become a household favourite from the very first chunk. The flavors meld so nicely and the greens take in the scrumptious juices. Even my youngsters will willingly eat the cauliflower and Brussels sprouts as a result of they style so good!
This delectable keto rooster recipe is in common rotation, together with French Onion Hen and Straightforward Pizza Hen.
Spectacular keto rooster recipe
It’s been nearly 6 years since my cookbook got here out, and I’ve truthfully misplaced rely what number of occasions we’ve made these Sheet Pan Hen Thighs since then. It’s such a straightforward recipe, I maintain thighs available for it always.
I like keto sheet pan meals as a result of they’re sometimes fast and handy. You prepare dinner the entire meal on the identical pan, so there’s much less to prep and fewer dishes to scrub.
However this sheet pan rooster is actually one thing particular. The mouthwatering smells that emanate from the oven actually cease you in your tracks. It’s the mixture of the roasting poultry, the cumin and coriander spice rub, and the hearty low carb veggies.
When cooking is full, you could have luscious, juicy rooster thighs and meltingly tender greens. It’s the type of meal that makes you wish to curl up someplace cozy and savor all of the scents and flavors.
This Sheet Pan Hen and Veggies is the last word keto consolation meals. And it has solely 5.3g web carbs per serving!
5 Star Evaluations
“That is SOOOOOOO simple, fast AND scrumptious. My husband and youngsters like it simply as a lot as I do and no person misses any carbs!” –Lori
“Winner of a rooster dinner! Liked the combo of flavors. Might be making this one once more. Thanks!” –Linda
“This recipe was completely scrumptious. My husband stated it was among the tastiest rooster he has ever eaten. Complete winner for entire household. Thanks for sharing an important recipe!” — Liz
Elements you want
- Pores and skin-on bone-in rooster thighs: You are able to do this with boneless, skinless thighs however the meal received’t be fairly as filling. It would additionally prepare dinner via quicker so that you possible solely want 20 to 25 minutes. I don’t suggest rooster breasts as they have an inclination to dry out simply.
- Avocado or Olive Oil: I wish to toss the veggies with oil, salt, and pepper proper on the pan itself.
- Butter: I take advantage of melted butter for the spice combination that I brush over the rooster. However you should utilize further oil in case you want to be dairy-free.
- Garlic: Contemporary minced garlic offers the very best taste.
- Spices: The unbelievable taste in these Sheet Pan Hen Thighs comes from a mixture of cumin, coriander, paprika, and just a little cayenne.
- Low carb greens: I used cauliflower and Brussels sprouts for this recipe, however you’ll be able to combine it up a bit. Strive to decide on hearty greens that received’t soften an excessive amount of throughout cooking. Broccoli, turnips, or rutabaga are good decisions, however zucchini will turn out to be mushy.
- Thick-cut bacon: Bacon provides a scrumptious smokiness to the greens. However be at liberty to skip if in case you don’t eat pork.
Step-by-step instructions
1. Season the greens: Unfold the cauliflower, sprouts, and bacon out on a big rimmed baking sheet. Drizzle with oil and season with salt and pepper. Toss to coat nicely and unfold out right into a single layer on the pan.
2. Put together the seasoning: In a small bowl, stir collectively the melted butter, garlic, cumin, paprika, coriander, cayenne and extra salt and pepper.
3. Season the rooster: Nestle the rooster thighs into the greens. Brush the tops of the thighs with the spice combination.
4. Roast: Bake 30 to 35 minutes at 450ºF, till the middle of the rooster thighs registers 165°F on an prompt learn thermometer. Activate the broiler and set the pan on the second highest rack of the oven. Broil 1 to three minutes to brown the rooster.
Knowledgeable ideas
Cooking all the things at a excessive temperature helps crisp the rooster pores and skin and caramelize the greens. In case you are swapping out greens, ensure that they’re roughly the identical measurement and thickness. Veggies that prepare dinner quicker needs to be added later within the roasting course of or they’ll turn out to be too gentle and mushy.
You should definitely use a big sheet pan so your meals isn’t overcrowded and the veggies can unfold out in a single layer. This ensures even cooking and permits the new pan to brown the greens correctly.
Don’t line your pan with foil or parchment, as it can maintain the veggies from browning correctly. The oil and juice from the rooster might be enough to maintain issues from sticking.
Retailer any leftovers in an hermetic storage container within the fridge for as much as 5 days. It reheats nicely within the oven or the microwave and makes fabulous simple lunches! I’ve even eaten it for breakfast just a few occasions.
Dairy-Free Choice: Substitute the butter within the spice rub with oil or ghee.
Steadily Requested Questions
Bake the sheet pan rooster thighs at 450ºF to for crispy pores and skin and caramelized greens. You already know the rooster is finished when the juices run clear and a meat thermometer inserted within the thickest a part of the thigh reaches 165ºF.
Bone-in, skin-on thighs take longer to bake than boneless skinless rooster. When baking at 450ºF, they’ll take 30 to 35 minutes to prepare dinner via correctly.
This keto sheet pan rooster recipe has 8.8g of carbs and three.5g of fiber per serving. That comes to five.3g web carbs per serving.
Extra scrumptious sheet pan recipes
Sheet Pan Hen Thighs
Juicy and succulent, these simple Sheet Pan Hen Thighs are a household favourite! Baked along with low carb veggies, this keto dinner recipe comes along with minimal effort. So stuffed with taste!
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Servings: 6
Energy: 437kcal
Elements
- 1 medium head cauliflower reduce into 1-inch florets
- ½ pound Brussels sprouts quartered
- 4 slices thick-cut bacon reduce into 1-inch items
- 2 tablespoons avocado oil
- Salt and pepper
- 6 medium rooster thighs bone-in, skin-on
- 2 tablespoons butter or further oil melted
- 2 cloves garlic minced
- ¾ teaspoon ground cumin
- ½ teaspoon paprika
- ½ teaspoon ground coriander
- ⅛ teaspoon cayenne pepper
Directions
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Preheat the oven to 450°F.
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Unfold the cauliflower, sprouts, and bacon out on a big rimmed baking sheet. Drizzle with oil and season with salt and pepper. Toss to coat nicely and unfold out right into a single layer on the pan.
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In a small bowl, stir collectively the melted butter, garlic, cumin, paprika, coriander, cayenne and extra salt and pepper.
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Nestle the rooster thighs into the greens. Brush the tops of the thighs with the spice combination.
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Bake 30 to 35 minutes, till the middle of the rooster thighs registers 165°F on an prompt learn thermometer.
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Activate the broiler and set the pan on the second highest rack of the oven. Broil 1 to three minutes to brown the rooster.
Notes
Storage Info: Retailer any leftovers in an hermetic storage container within the fridge for as much as 5 days. It reheats nicely within the oven or the microwave and makes fabulous simple lunches! I don’t suggest freezing this recipe, because the greens will turn out to be mushy.
Diet Information
Sheet Pan Hen Thighs
Quantity Per Serving (1 rooster thigh plus veggies)
Energy 437
Energy from Fats 264
% Every day Worth*
Fats 29.36g45%
Carbohydrates 8.83g3%
Fiber 3.51g14%
Protein 29.36g59%
* % Every day Values are based mostly on a 2000 calorie food regimen.
