Oven Baked Keto Chicken and Rice with Veggies
If you’re looking for a wholesome, delicious, and healthy meal that fits into your ketogenic lifestyle, then you’ve come to the right place! This oven baked keto chicken and rice with veggies recipe is not only easy to prepare but also packed with flavors that will satisfy your taste buds. It’s a one-pan dish, making cleanup a breeze, and it’s perfect for meal prep!
Recipe Details
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 4
Ingredients
- 4 boneless, skinless chicken thighs
- 2 cups cauliflower rice
- 1 cup broccoli florets
- 1 cup bell peppers, diced
- 1 cup zucchini, sliced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Preheat your oven to 375°F (190°C).
- In a large mixing bowl, combine the cauliflower rice, broccoli florets, diced bell peppers, and sliced zucchini.
- Drizzle the vegetables with olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Toss until everything is well coated.
- Spread the vegetable mixture evenly on the bottom of a large baking dish.
- Season the chicken thighs with salt, pepper, and any additional spices you prefer.
- Place the seasoned chicken thighs on top of the vegetable mixture in the baking dish.
- Cover the dish tightly with aluminum foil and bake in the preheated oven for 30 minutes.
- After 30 minutes, remove the foil and bake for an additional 15 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
- Once cooked, remove the dish from the oven and let it rest for 5 minutes before serving.
- Garnish with fresh parsley if desired, and serve hot. Enjoy your delicious oven baked keto chicken and rice with veggies!
Why This Recipe Works
This oven baked keto chicken and rice with veggies is a fantastic meal option for several reasons. First, the use of cauliflower rice instead of traditional rice keeps the carbohydrate count low, which is essential for those following a ketogenic diet. This substitution not only makes the dish healthier but also adds a great texture.
Additionally, the chicken thighs provide a rich flavor and juicy texture that pairs beautifully with the roasted vegetables. The blend of spices enhances the overall taste, making each bite a delight. Plus, it’s a complete meal cooked in one pan, which means less mess and hassle in the kitchen.
Meal Prep Tips
This recipe is ideal for meal prepping. You can make a larger batch and store it in individual containers for a quick lunch or dinner throughout the week. Just make sure to let the dish cool completely before transferring it to airtight containers. It can last in the fridge for up to four days.
If you want to freeze it, allow it to cool down, then portion it out and freeze for up to three months. When you’re ready to eat, simply thaw it overnight in the refrigerator and reheat in the oven or microwave.
Variations to Try
The beauty of this oven baked keto chicken and rice with veggies recipe is its versatility. You can easily swap out the vegetables based on what you have on hand or what’s in season. For instance, asparagus, green beans, or even spinach can work wonderfully in this dish.
If you want to add a bit more protein, consider tossing in some cooked bacon bits or shredded cheese before serving. For those who like a little heat, a sprinkle of red pepper flakes can add a nice kick.
Frequently Asked Questions
Can I use brown rice instead of cauliflower rice?
Brown rice is not suitable for a strict keto diet due to its higher carbohydrate content. However, you can use it if you are not strictly following keto.
How do I know when the chicken is cooked through?
The best way to check if chicken is cooked is by using a meat thermometer. The internal temperature should reach 165°F (75°C).
Can I make this recipe dairy-free?
Yes! This recipe is naturally dairy-free as it does not include any dairy ingredients. Just ensure any additional toppings or variations you add are also dairy-free.
What can I serve with this dish?
This dish is complete on its own, but you could serve it with a side salad or a keto-friendly dipping sauce for extra flavor.
Conclusion
This oven baked keto chicken and rice with veggies is a wholesome, delicious, and easy meal that the entire family will love. With its low-carb profile, it fits perfectly into a ketogenic lifestyle while still being hearty enough to satisfy even the hungriest of appetites.
Give this recipe a try, and you’ll see how simple it is to create a healthy and flavorful dish that doesn’t compromise on taste. Enjoy your culinary adventure and happy cooking!
