Greek · dinner
Greek Sheet-Pan Chicken Thighs with Vegetables
Video by Downshiftology on YouTube · Open on YouTube
- Keto (6.8 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A whole meal of chicken and four non-starchy vegetables in one tray: about 27 g protein, fibre from the vegetables, olive-oil fats and roughly 7 g net carbs per serve, with no added sugar.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Heat the oven to 220°C (425°F). Whisk the olive oil, lemon juice, garlic, oregano, thyme, salt, pepper and Dijon in a small bowl. 0:37
- Spoon about two-thirds of the marinade over the chicken thighs, rub it in well and leave for 15–20 minutes (or longer in the fridge). 1:53
- Cut the capsicum into bite-sized chunks, the onion into wedges and the zucchini into thick half-moons. Spread them on a large sheet pan with the cherry tomatoes, pour over the remaining marinade and toss to coat. 2:20
- Nestle the chicken thighs among the vegetables, skin side up, and roast for 30 minutes. 3:55
- Scatter the olives and feta over the pan and roast another 10–15 minutes, until the chicken is golden and cooked through and the vegetables are soft and caramelised. 4:50
- Sprinkle with parsley and serve each thigh on a generous pile of the vegetables and pan juices. 5:12
Tip. Serves 6, one thigh each (the cook's written recipe). Boneless thighs cook faster, so check them after 25 minutes. Keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 6%
- Protein 24%
- Fat 70%
Fits keto: 6.8 g net carbs a serve, with 70% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High60%
54 mg a serve, mostly from yellow capsicum (59%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High45%
25 µg a serve, mostly from chicken thighs (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High38%
46 µg a serve, mostly from fresh parsley (47%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High35%
0.6 mg a serve, mostly from chicken thighs (53%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High28%
4.2 mg a serve, mostly from olive oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc High25%
2.7 mg a serve, mostly from chicken thighs (77%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High20%
0.3 g a serve, mostly from olive oil (43%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 Source18%
0.4 µg a serve, mostly from chicken thighs (75%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron Source14%
2.5 mg a serve, mostly from chicken thighs (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source14%
130 µg a serve, mostly from chicken thighs (37%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium Source13%
590 mg a serve, mostly from chicken thighs (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source12%
48 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source11%
46 mg a serve, mostly from chicken thighs (48%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Calcium7%
88 mg a serve, mostly from feta (35%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.2 µg a serve, mostly from chicken thighs (89%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.