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Keto Rosemary Chicken Thighs with Veggies {Sheet Pan Recipe!}

Need a quick and easy keto-friendly dinner tonight? Try Keto Rosemary Chicken with Veggies! It’s a simple sheet pan recipe that combines flavorful chicken thighs, asparagus, and cauliflower tossed in a rosemary-butter sauce.

overhead view of sheet pan containing keto rosemary chicken

If you need a simple recipe to make for dinner that’s ready in under an hour (just about 40 minutes, in fact!), give this recipe a try. It’s a sheet pan recipe featuring oh-so-flavorful chicken thighs alongside healthy asparagus and cauliflower tossed in a rosemary-butter sauce.

Why You’ll Love Keto Rosemary Chicken Thighs

  • It’s a simple recipe that bakes all on one sheet pan.
  • It takes only about 40 minutes to make.
  • It reheats beautifully, making it ideal for meal prep.
  • It’s a complete meal on one pan that features fat, protein, and healthy vegetables.

Ingredients Needed to Make Easy Keto Rosemary Chicken Thighs

Ingredient quantities for this keto casserole are located in the recipe card at the end of the post.

  • Boneless, skinless chicken thighs
  • Asparagus – if you don’t care for asparagus, you can use more cauliflower or substitute broccoli instead
  • Cauliflower florets
  • Salt and pepper
  • Fresh rosemary leaves
  • Butter
  • Grated Parmesan cheese – Use freshly grated for the best flavor

How to Make Keto Rosemary Chicken {Quick Overview}

This is just a quick overview of some of the steps involved in making the keto sheet pan recipe. For the recipe in detail, including exact measurements used at each step, scroll to the recipe card at the end of the post.

First, prepare your baking sheet, add it to the oven, and turn on the oven to the preheat temp. Yes, you will be adding an empty baking sheet to the oven! This is one of my favorite kitchen tricks. By adding your chicken and vegetables to both a preheated oven and pan, they’ll roast better on the underside.

Then add all ingredients except Parmesan cheese to a large bowl and toss to evenly distribute the mixture.

clear bowl of chicken thighs and vegetables

TIPS:

  • If you don’t care for asparagus, you can use more cauliflower or substitute broccoli instead.
  • If you don’t have fresh rosemary, you can substitute 2 tsp dried rosemary. The rule-of-thumb for substituting dried herbs for fresh herbs (or vice versa) is 1 tbsp fresh to 1 tsp dried.

When the oven is preheated, carefully remove the hot baking sheet using an oven mitt. Add the chicken, asparagus, and cauliflower mixture in a single layer.

sheet pan with keto rosemary chicken thighs and asparagus

and bake!

TIP: If desired, after the chicken is fully cooked, remove the chicken and asparagus from the pan and roast the cauliflower for an additional 5 minutes.

When everything is done, divide into four equal portion sizes (use a food scale for the most precise measurements) and top each serving with 2 tbsp Parmesan cheese.

plated keto rosemary chicken thighs with parmesan cheese on top

More Keto Chicken Recipes

Love chicken? Check out these easy keto chicken recipes:

Nutrition Facts for Keto Rosemary Chicken Thighs

Each serving (four servings) contains:

  • 324 calories
  • 18g fat
  • 33g protein
  • 4g net carbs

fork holding up a bit of keto chicken thigh above plates

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overhead view of sheet pan containing keto rosemary chicken

Keto Rosemary Chicken Thighs with Veggies

Keto Rosemary Chicken with Veggies is a simple sheet pan recipe that combines flavorful chicken thighs, asparagus, and cauliflower tossed in a rosemary-butter sauce.
5 from 1 vote
Print Pin Rate
Course: Dinner, Main Course
Cuisine: American, Western
Keyword: keto chicken thighs, keto sheet pan recipe
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Calories: 324kcal

Ingredients

  • 1 lb boneless skinless chicken thighs
  • 1 lb asparagus chopped into 1" pieces
  • 1/2 lb cauliflower florets chopped into bite-sized pieces
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp fresh rosemary leaves chopped
  • 1/4 cup butter melted
  • 1/2 cup grated Parmesan cheese

Instructions

  • Line a large rimmed baking sheet with foil or a silicone baking mat.
  • Place the baking sheet in the oven and turn the oven temperature to 425 F. (You will be adding your vegetables and chicken to a hot baking sheet for better baking.)
  • Add all ingredients except Parmesan cheese to a large bowl and toss to combine.
  • When oven is preheated, carefully remove the hot baking sheet using an oven mitt. Add the chicken, asparagus, and cauliflower mixture in a single layer.
  • Bake for 20-25 minutes until the chicken is fully cooked (internal temperature of the chicken reaches 165 F).
  • If desired, after the chicken is fully cooked, remove the chicken and asparagus from the pan and roast the cauliflower for an additional 5 minutes.
  • Top each serving with 2 tbsp Parmesan cheese.

Notes

  • Use freshly grated Parmesan cheese for the best flavor.
  • If you don't have fresh rosemary, you can substitute 2 tsp dried rosemary.
  • Make sure to use a meat thermometer on this recipe to ensure that the internal temperature of the chicken reaches 165 F.
Nutrition Facts
Keto Rosemary Chicken Thighs with Veggies
Amount Per Serving
Calories 324 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 10g63%
Cholesterol 114mg38%
Sodium 1025mg45%
Potassium 834mg24%
Carbohydrates 8g3%
Fiber 4g17%
Sugar 3g3%
Protein 33g66%
Vitamin A 1383IU28%
Vitamin C 35mg42%
Calcium 191mg19%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Disclaimer



Nutrition facts are included as a courtesy only. They are accurate to the best of our knowledge based on the ingredients and brands used, but their accuracy is not guaranteed. If applicable, sugar alcohols have already been removed from the total carb count.

2 Comments

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Recipe Rating




  • I set this recipe aside for when I had a time crunch with the kids sports. What a great dish! Really simple to make, and the rosemary flavor was so good even my kids took to it. I’m going to try and make this dish with chicken breasts as well. Thank you for this.

Welcome! I’m Jessica.

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