If you’ve been hunting for a hearty dinner that checks all the low-carb boxes, this keto sheet pan chicken and loaded cauliflower recipe might just become your new weeknight hero. It’s straightforward to throw together, uses only one baking pan, and combines tender chicken with creamy cauliflower topped with cheese and bacon bits. Plus, everything roasts at the same time, so clean-up is a breeze!
By the end of this meal, you’ll have a savory, filling dish that keeps your carb count in check without skimping on flavor. Ready to give it a try?
Ingredients
- 4 chicken breasts (skinless or skin-on, your choice)
- 1 large head of cauliflower, cut into bite-size florets
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon paprika
- Salt and pepper to taste
- 6 slices of bacon, cooked and crumbled
- 1 cup shredded cheddar cheese (or your favorite keto-friendly blend)
- 2 tablespoons chopped green onions (optional garnish)
Directions
- Preheat your oven to 400°F (about 200°C). Line a sheet pan with parchment paper or lightly coat it with cooking spray.
- Place the cauliflower florets on one side of the pan. Drizzle with 1 tablespoon of the olive oil, then sprinkle with half the garlic powder, onion powder, and a little salt and pepper. Toss the florets to ensure an even coating.
- On the other side of the pan, arrange the chicken breasts. Rub them with the remaining tablespoon of olive oil, then season with the rest of the garlic powder, onion powder, paprika, salt, and pepper.
- Slide the sheet pan into the oven and roast for about 20 minutes. Give the cauliflower a stir halfway through to promote even browning.
- After 20 minutes, remove the pan. Sprinkle the cheddar cheese and bacon crumbles over the cauliflower. Return the pan to the oven for another 5–10 minutes, or until the chicken is cooked through (internal temp of 165°F) and the cheese is melted and bubbly.
- Top with chopped green onions before serving, if you like an extra pop of freshness.
Nutrition Facts
Below is an approximate breakdown per serving (assuming four servings total):
- Calories: ~400
- Protein: ~35g
- Fat: ~25g
- Net Carbs: ~5–6g
Keep in mind that numbers can vary based on the chicken cuts and cheese brands you use.
Final Thoughts
It’s amazing how one sheet pan can cook up such a satisfying meal. You’ll love the cheesy texture of the cauliflower, and the chicken stays deliciously moist in the oven. If you’re feeling creative, consider mixing in some broccoli florets or changing up the seasonings for a fresh twist. However you serve it, this keto sheet pan chicken and loaded cauliflower recipe makes a tasty go-to option when you want something easy, filling, and undeniably keto-friendly.
Frequently Asked Questions (FAQs)
- Can I use chicken thighs instead of chicken breasts?
Absolutely. Chicken thighs tend to be juicier and require roughly the same cooking time. Just keep an eye on the internal temperature so you don’t overcook them. - What cheese works best?
Cheddar is a classic for that creamy melt, but Monterey Jack, mozzarella, or a Mexican cheese blend will also taste great. - Do I have to cook the bacon separately?
Yes. It’s easier to get crispy bacon if you cook it on its own, either on the stove or in an air fryer, before adding it to the sheet pan. - Is frozen cauliflower okay?
Frozen florets can be used, but they may release extra moisture. You might want to pat them dry so they roast instead of steam. - How can I store leftovers?
Store any leftovers in an airtight container in the fridge for up to three days. Reheat in the oven or microwave until warmed through. Enjoy!
Ingredients
4 chicken breasts (skinless or skin-on, your choice)
1 large head of cauliflower, cut into bite-size florets
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon paprika
Salt and pepper to taste
6 slices bacon, cooked and crumbled
1 cup shredded cheddar cheese (or your favorite keto-friendly blend)
2 tablespoons chopped green onions (optional garnish)
Directions
- Preheat your oven to 400°F (about 200°C). Line a sheet pan with parchment paper or lightly coat it with cooking spray.
- Place the cauliflower florets on one side of the pan. Drizzle with 1 tablespoon of the olive oil, then sprinkle with half the garlic powder, onion powder, and a little salt and pepper. Toss the florets to ensure an even coating.
- On the other side of the pan, arrange the chicken breasts. Rub them with the remaining tablespoon of olive oil, then season with the rest of the garlic powder, onion powder, paprika, salt, and pepper.
- Slide the sheet pan into the oven and roast for about 20 minutes. Give the cauliflower a stir halfway through to promote even browning.
- After 20 minutes, remove the pan. Sprinkle the cheddar cheese and bacon crumbles over the cauliflower. Return the pan to the oven for another 5–10 minutes, or until the chicken is cooked through (internal temp of 165°F) and the cheese is melted and bubbly.
- Top with chopped green onions before serving, if you like an extra pop of freshness.
