Garlic Butter Chicken & Zucchini Keto Meal Prep
A juicy, sheet-pan garlic butter chicken with zucchini, broccoli, and peppers. Batch-cook once, then build easy keto meals all week.
Ingredients
- 2 lb boneless skinless chicken thighs trimmed and cut into 1 1/2-inch pieces
- 2 cups zucchini cut into 1/2-inch half-moons
- 2 cups broccoli florets bite-size pieces
- 1 cup bell pepper 1-inch pieces; any color
- 3 tbsp olive oil
- 3 tbsp unsalted butter melted
- 4 cloves garlic finely minced
- 1 1/2 tsp kosher salt divided
- 1 tsp black pepper
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- 1 lemon zested and juiced
- 2 tbsp fresh parsley chopped, for serving
- 1/4 cup grated Parmesan optional, for serving
Instructions
- Preheat the oven to 425°F (220°C). Line one large or two medium sheet pans with parchment for easy cleanup.
- In a large bowl, whisk the olive oil, melted butter, minced garlic, smoked paprika, oregano, lemon zest, 1 teaspoon salt, and black pepper.
- Add the chicken pieces to the bowl and toss to coat evenly. Let sit while you prep the veggies.
- On the sheet pan, toss zucchini, broccoli, and bell pepper with a pinch of salt and 1 tablespoon of the marinade from the bowl.
- Spread the vegetables in an even layer. Arrange the chicken on top, leaving space between pieces so they brown.
- Roast for 18 to 22 minutes, rotating the pan once, until the chicken reaches 165°F (74°C) and the veggies are just tender with browned edges.
- Squeeze the lemon juice over the hot pan, sprinkle with parsley, and add Parmesan if using. Toss gently to coat.
- Portion into 4 containers, spooning pan juices over each serving. Cool, then seal and refrigerate.
Notes
- Use two sheet pans if ingredients crowd; better browning equals better flavor.
- For chicken breast, start checking doneness at 14 minutes to avoid drying out.
- Keep a small container of extra butter or olive oil to add at reheat time for satiety.
- Serve with cauliflower rice, mixed greens, or lettuce wraps to change it up.