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Low Carb Dinner: Baked Chicken Thighs with Roasted Cauliflower Recipe

Name: Low Carb Dinner: Baked Chicken Thighs with Roasted Cauliflower Recipe
Total time: 44 min
Yield: 260 g
Ingredients: bone-in, skin-on chicken thighs 4 pieces; cauliflower 1 head; olive oil 3 tbsp; kosher salt 1.5 tsp; black pepper 1 tsp; garlic powder 1 tsp; smoked paprika 1 tsp

Crispy chicken thighs and golden cauliflower from the same sheet pan. Low carb dinner that's comforting, hands-off, and the skin gets perfectly crispy.

Cook 44 min Difficulty EASY 320 kcal

#low carb #high protein #keto #diabetic friendly

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Ingredients

Main ingredients

bone-in, skin-on chicken thighs 4 pieces
cauliflower 1 head
olive oil 3 tbsp

Seasonings/Sauce

kosher salt 1.5 tsp
black pepper 1 tsp
garlic powder 1 tsp
smoked paprika 1 tsp

Nutrition summary

Carbohydrates 8 g 10%

Protein 29 g 36%

Fat 18 g 54%

Serving size 260g

Cooking steps

1

Preheat the oven to 425°F (220°C) and line a large sheet pan with parchment paper for easy cleanup.
2

Cut the cauliflower into bite-sized florets and toss with 1.5 tbsp olive oil, 0.5 tsp salt, 0.5 tsp pepper, 0.5 tsp garlic powder, and 0.5 tsp smoked paprika until well coated.
3

Pat the chicken thighs dry thoroughly with paper towels to ensure crispy skin, then rub with remaining 1.5 tbsp olive oil, 1 tsp salt, 0.5 tsp pepper, 0.5 tsp garlic powder, and 0.5 tsp smoked paprika.
4

Arrange chicken thighs skin-side up on one side of the sheet pan. Spread cauliflower evenly on the other side in a single layer for maximum browning.
5

Roast on the center rack for 35–40 minutes, rotating the pan halfway through. Broil for the final 2–3 minutes if extra crisp skin is desired; watch closely to prevent charring.
6

Rest chicken for 3 minutes after baking. Serve the thighs with golden cauliflower, spooning pan juices over if desired.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The bone-in, skin-on chicken thighs are the star of this recipe, delivering succulent flavor and crispy skin. Their richness is complemented by roasted cauliflower, which absorbs the savory seasoning and olive oil for a perfectly balanced low carb main.

Q. How do I make sure the chicken skin gets crispy?

To get ultra-crispy chicken skin, always pat the thighs completely dry before seasoning, rub them with olive oil, and roast skin-side up. Roasting at 425°F and finishing under the broiler for 2–3 minutes ensures the skin becomes golden and crisp without overcooking the meat.

Q. What's the best way to prevent soggy cauliflower?

Spread the cauliflower florets in a single, uncrowded layer on the sheet pan. Overlapping can cause steaming and sogginess. Tossing with oil and seasonings first helps develop caramelization for golden, tender bites.

Q. How many calories and how much protein is in each serving?

Each serving has about 320 kcal and 29g of protein, making it an excellent choice for a filling, low carb dinner. Carbohydrates are kept to 8g per serving, while fat content is 18g, aligning well with high protein, low carbohydrate nutritional goals.

Low Carb Dinner: Baked Chicken Thighs with Roasted Cauliflower Recipe

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