Keto Friendly Roasted Chicken Thighs with Roasted Brussels Sprouts

Delicious roasted chicken thighs with roasted brussels sprouts that is keto friendly.

Chicken thighs stay juicy in the oven without drying out. Plus you get that delicious crispy chicken skin as a bonus! Paired with tender sauteed sprouts, this is an impressive dish that comes together easily with delicious results.

Roasted Chicken Thighs with Roasted Vegetables Recipe

Per Serving—

Calories: 450 Fat: 24g Protein: 51g Carbs: 10.2g

Chicken thighs stay juicy in the oven, without drying out. Plus you get that delicious crispy chicken skin as a bonus! Paired with tender sautéed sprouts, this is an impressive dish that comes together easier than you'd think.

Prep time: 10 minutes

Cook time: 45 minutes

Total time: 55 minutes

Serves 4

Ingredients:

  • 1 Tablespoon sumac (lemon zest can also be used as a substitute)
  • 5 cloves garlic, finely minced
  • 4 tablespoons olive oil
  • 1 teaspoon salt
  • Juice of ½ lemon
  • 1 lemon, thinly sliced
  • 4 bone-in chicken leg quarters
  • 6 to 8 sprigs fresh thyme
  • 1 pound of Brussels sprouts, sliced in half
  • Salt and pepper

Instructions:

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. In a small bowl mix sumac, garlic, three tablespoons of olive oil, salt, and lemon juice.
  3. Spread lemon slices out on a baking dish or sheet pan. Add sprigs of thyme.
  4. Rub each piece of chicken with sumac marinade, coating all sides well, and lay skin side up over sliced lemon and thyme.
  5. Roast for forty to fifty minutes or until the skin is crispy and the chicken is cooked through, reaching 165 degrees Fahrenheit in the thickest part of the thigh.
  6. To increase the crispiness of the skin, place under the broiler for two to three minutes, watching closely so that it does not burn.
  7. Meanwhile, heat one tablespoon olive oil in a large cast-iron skillet over medium heat.
  8. Add Brussels sprouts, cut side down. Season with salt and pepper. Cook until golden brown. Flip and continue to cook until tender but still crisp.
  9. To serve, spoon a little pan sauce over the chicken. Serve with a side of Brussels sprouts.

What Meats Can You Eat on a Keto Diet?

The Keto diet offers a diverse selection of meat. Your best options include beef, chicken, any type of game meat, veal, pork, lamb, organ meats, sausage (our Sausage and Veggie Bake is a hit,) hot dogs, bacon, crab, lobster, mussels, octopus, oysters, squid, shrimp, scallops, white fish, and fatty fish. Want more details on keto? Our Guide to Keto versus Low Carb is a great resource for meal planning and shopping.

What Is The Difference Between Roasting and Baking Chicken?

Both roasting and baking are dry heat cooking methods. That means that both cooking techniques use hot air to conduct heat, generally speaking at over 300 degrees. Roasting and baking also both brown the outside of the chicken creating a delicious flavor. Roasting is most often used for cooking foods with a more solid structure, think chicken or vegetables, while baking is usually for foods that lack structure when put in the oven, such as cookies or muffins. Roasting also requires a higher temperature than baking, usually over 400 degrees, while baking is generally considered to be less than 375 degrees. Items that are roasted are also usually uncovered in the oven, while baked items are more likely to be covered.

Should I Cover Chicken With Foil When Roasting?

Start roasting your chicken uncovered. If it begins to brown too much, too quickly, tent the chicken with foil until it is completely cooked.

Do You Need to Soak Brussels Sprouts Before Cooking?

Yes. Before cooking your Brussels sprouts, chop off the tips and peel off the tough outside layers. After you have cut them in half, and wash them, let them soak for a few minutes in a bowl of cold water. Move them around in the bowl and then drain them before you begin cooking. Looking for more delicious brussels sprouts recipes? How about our Roasted Spaghetti Squash and Brussels Sprouts with Bacon?

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