Keto Sheet Pan Chicken, Sausage & Veggies with Cauliflower Rice
One-pan roasted chicken thighs and smoked sausage with colorful veggies plus quick stovetop cauliflower rice. Mix and match for 7 easy keto dinners.
Ingredients
- 2 lb boneless skinless chicken thighs patted dry
- 14 oz smoked sausage kielbasa or andouille, sliced 1/2-inch thick
- 2 cups broccoli florets bite-size
- 2 medium zucchini cut into 1/2-inch half-moons
- 1 red bell pepper sliced
- 1 small red onion sliced
- 3 tbsp olive oil
- 4 cloves garlic minced
- 2 tsp smoked paprika
- 2 tsp Italian seasoning
- 1 1/4 tsp kosher salt divided
- 1/2 tsp black pepper
- 1 lemon zested and cut into wedges
- 6 cups riced cauliflower fresh or frozen
- 2 tbsp unsalted butter or avocado oil
- 2 tbsp fresh parsley chopped
- grated Parmesan to taste, optional
Instructions
- Preheat oven to 425°F (220°C). Line a large rimmed sheet pan with parchment for easy cleanup.
- In a large bowl, toss chicken thighs with 1 tablespoon olive oil, half the minced garlic, 1 teaspoon smoked paprika, 1 teaspoon Italian seasoning, 3/4 teaspoon salt, and black pepper.
- On the prepared sheet pan, arrange chicken on one side. In the same bowl, toss sausage, broccoli, zucchini, bell pepper, and red onion with remaining 2 tablespoons olive oil, remaining garlic, 1 teaspoon smoked paprika, 1 teaspoon Italian seasoning, and 1/2 teaspoon salt. Spread on the other side of the pan.
- Roast for 20 minutes. Stir the veggies and sausage, then continue roasting 7 to 10 minutes more, until chicken reaches 175°F (79°C) and edges are browned.
- While the sheet pan roasts, heat a large skillet over medium. Add butter, then stir in riced cauliflower and 1/4 teaspoon salt.
- Cook cauliflower rice for 5 to 7 minutes, stirring, until tender with a little bite and steam has mostly evaporated. Remove from heat and stir in lemon zest and half the parsley.
- Rest the chicken 5 minutes on the pan. Squeeze lemon wedges over chicken and veggies for brightness.
- Portion into 7 containers: about 4 to 5 ounces chicken or sausage per serving with a generous scoop of veggies and 3/4 to 1 cup cauliflower rice.
- Garnish with remaining parsley and Parmesan if using. Store once cooled, then mix and match components for different dinners.
Notes
- Cut vegetables a similar size so they roast evenly.
- If using andouille, taste before salting as it can be quite seasoned.
- For extra crispy edges, switch to broil for 2 minutes at the end and watch closely.
- Frozen riced cauliflower works great; just cook until excess moisture evaporates.