Keto Sheet Pan Chicken and Loaded Cauliflower

This Keto Sheet Pan Chicken and Loaded Cauliflower is a complete low-carb meal made on one pan, perfect for easy weeknight dinners or meal prep. Juicy, well-seasoned chicken pairs perfectly with roasted cauliflower that is later loaded with cheese, bacon, and creamy toppings. This dish is high in healthy fats, moderate in protein, and very low in carbohydrates, making it ideal for a ketogenic diet.

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Ingredients

For the Chicken

• 4 boneless, skinless chicken thighs or chicken breasts
• 2 tablespoons olive oil or avocado oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1 teaspoon salt
• 1/2 teaspoon chili powder (optional, for heat)

For the Cauliflower

• 1 large head of cauliflower, cut into bite-sized florets
• 2 tablespoons olive oil or melted butter
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the Loaded Toppings

• 1 cup shredded cheddar cheese (or a cheddar-mozzarella blend)
• 1/2 cup cooked bacon, crumbled
• 1/3 cup sour cream
• 2 tablespoons cream cheese (optional, for extra creaminess)
• 2 tablespoons chopped green onions or chives

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Equipment Needed

• Large sheet pan or baking tray
• Parchment paper or aluminum foil
• Mixing bowls
• Tongs or spatula

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Instructions

Step 1: Preheat the Oven

1. Preheat your oven to 400°F (200°C).
2. Line a large sheet pan with parchment paper or foil to prevent sticking and make cleanup easier.

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Step 2: Season the Chicken

1. Pat the chicken dry with paper towels. This helps the seasoning stick and allows better browning.
2. Place the chicken in a bowl and drizzle with olive oil.
3. Add paprika, garlic powder, onion powder, oregano, black pepper, salt, and chili powder.
4. Rub the seasoning evenly over the chicken, making sure all sides are well coated.
5. Set aside while you prepare the cauliflower.

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Step 3: Prepare the Cauliflower

1. Wash and dry the cauliflower thoroughly.
2. Cut into evenly sized florets so they roast at the same speed.
3. Place the cauliflower in a bowl and drizzle with olive oil or melted butter.
4. Add garlic powder, paprika, salt, and black pepper.
5. Toss well until each floret is evenly coated.

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Step 4: Assemble the Sheet Pan

1. Arrange the seasoned chicken on one side of the sheet pan.
2. Spread the cauliflower florets in a single layer on the other side of the pan.
3. Make sure the cauliflower is not overcrowded; this helps it roast rather than steam.

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Step 5: Roast

1. Place the sheet pan in the preheated oven.
2. Roast for 25–30 minutes, flipping the cauliflower halfway through for even browning.
3. Check the chicken for doneness. It should reach an internal temperature of 165°F (74°C) and be lightly golden on the outside.

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Step 6: Load the Cauliflower

1. Remove the pan from the oven once the chicken is fully cooked and the cauliflower is tender.
2. Sprinkle the shredded cheese evenly over the cauliflower.
3. Add the crumbled bacon on top of the cheese.
4. Dot the cauliflower with small spoonfuls of cream cheese if using.
5. Return the pan to the oven for 5–7 minutes, or until the cheese is melted and bubbly.

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Step 7: Finish and Serve

1. Remove the pan from the oven and allow it to cool slightly.
2. Drizzle or dollop sour cream over the loaded cauliflower.
3. Garnish with chopped green onions or chives.
4. Serve the chicken alongside the loaded cauliflower directly from the sheet pan.

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Helpful Tips

• Chicken thighs stay juicier and are higher in fat, making them ideal for keto.
• If using chicken breasts, consider pounding them slightly to ensure even cooking.
• For extra crispiness, broil the pan for 2–3 minutes at the end, watching carefully to avoid burning.
• You can substitute cauliflower with broccoli for variety while keeping the dish keto-friendly.

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Storage and Meal Prep

• Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheat in the oven or air fryer for best texture.
• This dish is excellent for keto meal prep because it reheats well and stays flavorful.

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Why This Dish Is Keto-Friendly

• Cauliflower replaces high-carb potatoes.
• Cheese, bacon, and sour cream provide healthy fats.
• No grains, sugar, or starches are used.