Some nights, even “simple” recipes feel like too much—multiple pans, lots of steps, and a sink full of dishes. This One-Pan Garlic Butter Chicken & Veggies is made for those nights. Everything roasts together on a single sheet pan: juicy chicken, crisp-tender low-carb vegetables, and a rich garlic butter sauce that ties it all together. You get a full keto dinner with protein, fiber, and healthy fats, and only one pan to wash afterward. One-pan and sheet pan meals are a go-to strategy for busy people eating low-carb because they save time, reduce cleanup, and still deliver big flavor.
This recipe is also incredibly flexible. You can swap in your favorite keto-friendly vegetables, use chicken thighs or breasts, and adjust the garlic and herbs to match your taste. The oven does most of the work, roasting everything until the edges are golden and the flavors concentrate. Because the fats stay on the pan instead of being poured off, these kinds of meals fit naturally into a well-formulated ketogenic lifestyle, where fat is an important source of energy.
Why this meal works so well on keto
For a meal to feel great on keto, it needs three things: enough protein to keep you full, enough fat to provide energy and satisfaction, and minimal carbs so you can stay in a fat-burning state. This sheet pan dinner hits that balance. Chicken provides lean protein, while butter and olive oil add richness and help with absorption of fat-soluble vitamins from the vegetables. Non-starchy vegetables like broccoli and bell peppers bring fiber and micronutrients without loading the plate with sugar or starch, which supports steadier blood sugar control compared to typical high-carb dinners.
One-pan recipes like this also make sticking to keto more realistic long term. When dinner is as simple as tossing ingredients on a tray and baking, there’s less temptation to fall back on takeout or convenience foods that often hide refined carbs. That simplicity is a big reason sheet pan and one-pan keto meals are heavily recommended for busy families and anyone managing work plus wellness goals.
Ingredients (serves 3–4)
- 4 chicken thighs, bone-in, skin-on (or 3–4 small chicken breasts)
- 2 cups broccoli florets
- 1 small zucchini, sliced into half-moons
- 1 red bell pepper, cut into strips
- 2 tablespoons olive oil
- 4 tablespoons butter, melted
- 4 cloves garlic, minced
- 1 teaspoon dried Italian seasoning (or mix of oregano, basil, thyme)
- 1/2 teaspoon smoked paprika (optional, for extra flavor)
- 1 teaspoon salt (divided, adjust to taste)
- 1/2 teaspoon black pepper
- Juice of 1/2 lemon (optional, for finishing)
- Fresh parsley, chopped, for garnish
Broccoli, peppers, and zucchini are common choices in low-carb sheet pan dinners because they roast quickly, hold their texture, and stay relatively low in net carbs.
Step-by-step instructions
- Preheat and prep the pan
Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it with olive oil to prevent sticking and make cleanup easier. - Season the chicken
Pat the chicken dry with paper towels—this helps the skin crisp and prevents steaming. In a small bowl, mix half the salt, half the pepper, and half the Italian seasoning. Rub this mixture all over the chicken pieces, including under the skin where possible. - Prep the vegetables
In a large bowl, combine broccoli florets, zucchini slices, and bell pepper strips. Drizzle with olive oil, then sprinkle with the remaining salt, pepper, and Italian seasoning. Toss until the vegetables are evenly coated. - Make the garlic butter
In a small bowl or measuring cup, stir together the melted butter, minced garlic, and smoked paprika (if using). This mixture will infuse both the chicken and veggies with rich flavor as they roast. - Arrange everything on the sheet pan
Place the seasoned chicken pieces skin-side up on the sheet pan, leaving space between them. Spread the vegetables around the chicken in a single layer so they roast instead of steam. Spoon or brush about half of the garlic butter over the chicken and drizzle the rest over the vegetables. - Roast to perfection
Transfer the pan to the oven and roast for 25–35 minutes, depending on the size of your chicken pieces. Bone-in thighs usually take closer to 30–35 minutes; small breasts may be done sooner. Halfway through cooking, you can stir the vegetables so they brown evenly. The chicken is done when it reaches an internal temperature of 165°F (74°C) and the skin is nicely golden. - Finish and serve
Once everything is cooked, remove the pan from the oven. If you like a brighter flavor, squeeze fresh lemon juice over the top. Sprinkle with chopped parsley. Serve directly from the pan or plate the chicken with a generous portion of roasted veggies and some of the garlic butter from the tray spooned over the top.
Tips for success
- Don’t overcrowd the pan: if ingredients are piled too close, they steam and stay soggy instead of getting those delicious roasted edges. Use a second sheet pan if necessary.
- If using chicken breasts, choose smaller ones or cut large pieces in half lengthwise so they cook through in the same time as the vegetables.
- For crispier chicken skin, you can broil the pan for 2–3 minutes at the end—just watch closely to avoid burning.
- If your audience is very macro-focused, you can suggest trimming the visible fat from the chicken or adjusting the amount of butter, but within keto ranges this recipe is easy to fit into a typical daily plan.
Make it your own
One-pan chicken and veggie dinners are easy to customize. You can switch the broccoli for green beans or cauliflower, use yellow or orange peppers for extra color, or add sliced mushrooms for a meatier texture. For a slightly different flavor profile, swap Italian seasoning for a mix of cumin and chili powder, or use a pre-made low-carb seasoning blend. Many keto cooks also like to sprinkle a little grated Parmesan over the vegetables in the last 5 minutes of baking for extra flavor and crispness.
You can also scale this recipe up for weekly meal prep. Simply double the ingredients and use two sheet pans, rotating them halfway through baking. Cooked chicken and roasted veggies store well in airtight containers in the fridge for several days, making it easy to build fast lunches from leftovers.
FAQs for your readers
- Can I use boneless, skinless chicken?
Yes. Boneless thighs or breasts will cook a bit faster, typically in 20–25 minutes. The flavor will still be good, but skin-on pieces develop more crispiness and help keep the meat juicy. - Are these vegetables keto-friendly?
Yes. Broccoli, zucchini, and bell peppers are widely used in low-carb and ketogenic recipes because they are relatively low in net carbs while providing fiber and micronutrients. - How do I reheat leftovers?
Reheat on a small sheet pan in a 350°F (175°C) oven for 8–10 minutes, or use a skillet over medium heat. This helps maintain texture better than the microwave, though the microwave still works if you’re in a hurry. - Can I make this dairy-free?
You can replace butter with more olive oil or avocado oil. The flavor will be less rich, but still tasty. Some readers may enjoy adding a dairy-free herb sauce on top.
