Juicy Roasted Low-Carb Chicken & Vegetables
I used to always avoid cooking poultry because my kids and husband didn’t like it all that much. They thought chicken was dry and bland, and would much rather stick to beef.
But then I discovered the secret to making the juiciest, most flavorful low-carb chicken imaginable, and everything changed. They now BEG me to make this low-carb, keto-friendly roasted chicken, and it is my go-to low carb dinner options for guests, because it’s so easy to prep ahead.
So what’s the secret?
Brining.
You simply fill a large bowl with warm water and a 1/2 cup of salt, then soak your chicken for about 30 minutes. That’s it. Then after the chicken has soaked, pat it dry, rub it down with olive oil and spices, then pop it in the oven. It seriously doesn’t get any easier!
You might not know it yet, but this recipe just changed your life. You’re welcome.
INGREDIENTS:
- 4 skinless boneless chicken breasts
- 6-8 cups warm water
- ¼ cup salt
- 1 small head broccoli, chopped into bite sized pieces
- ½ head cauliflower, chopped into bite sized pieces
- 2-4 tablespoons olive oil
Seasoning Blend:
- ½ tsp. Seasoned salt
- ½ tsp. Black pepper
- 1 tsp. Paprika
- ¼ tsp. Cayenne pepper
- 1 tsp. Garlic powder
- 1 tsp. Onion powder
- 1 tsp. Dried thyme
- 1 tsp. Dried basil
- 1 tsp. Dried rosemary
- 1 TBSP dried parsley
STEP 1: In large mixing bowl, whisk together warm water & salt. Place chicken in water and let set for 30 minutes. DO NOT SKIP THIS STEP! Brining is what will make your chicken extra juicy!
STEP 2: Preheat oven to 425 degrees. Cover large rimmed baking sheet with parchment paper or silicone baking mat. Prepare seasoning blend by combining seasoned salt, pepper, paprika, cayenne pepper, garlic powder, onion powder, thyme, basil, rosemary, and parsley together in small bowl until well combined.
STEP 3: Place broccoli and cauliflower into a gallon-sized freezer bag. Pour in 1-2 tablespoons of olive oil, seal, and shake bag until veggies are coated.
STEP 4: Spread vegetables evenly onto baking sheet & sprinkle with small amount of seasoning blend. Place into oven and set timer for 40 minutes.
STEP 5: Remove chicken breasts from brine and pat dry with a paper towel.
STEP 6: Place in glass baking dish and rub each breast with olive oil, then rub seasoning blend into each chicken breast.
STEP 7: When there are 25 minutes remaining on the timer, place chicken in oven with vegetables. Cook until internal temperature reaches 165 degrees (roughly 20-25 minutes; be sure to use a meat thermometer!) Remove chicken from oven & let rest for 5 minutes before serving. Serve with vegetables.
Ingredients
- 4 skinless boneless chicken breasts
- 6-8 cups warm water
- ¼ cup salt
- 1 small head broccoli chopped into bite sized pieces
- ½ head cauliflower chopped into bite sized pieces
- 2-4 tbsp. olive oil
- Seasoning Blend
- ½ tsp. Seasoned salt
- ½ tsp. Black pepper
- 1 tsp. Paprika
- ¼ tsp. Cayenne pepper
- 1 tsp. Garlic powder
- 1 tsp. Onion powder
- 1 tsp. Dried thyme
- 1 tsp. Dried basil
- 1 tsp. Dried rosemary
- 1 tbsp. dried parsley
Instructions
- In large mixing bowl, whisk together warm water & salt. Place chicken in water and let set for 30 minutes. DO NOT SKIP THIS STEP! Brining is what will make your chicken extra juicy!
- Preheat oven to 425 degrees. Cover large rimmed baking sheet with parchment paper or silicone baking mat.
- Prepare seasoning blend by combining seasoned salt, pepper, paprika, cayenne pepper, garlic powder, onion powder, thyme, basil, rosemary, and parsley together in small bowl until well combined.
- Place broccoli and cauliflower into a gallon-sized freezer bag. Pour in 1-2 tablespoons of olive oil, seal, and shake bag until veggies are coated. Spread vegetables evenly onto baking sheet & sprinkle with small amount of seasoning blend. Place into oven and set timer for 40 minutes.
- Remove chicken breasts from brine and pat dry with a paper towel. Place in glass baking dish and rub each breast with olive oil, then rub seasoning blend into each chicken breast.
- When there are 25 minutes remaining on the timer, place chicken in oven with vegetables. Cook until internal temperature reaches 165 degrees (roughly 20-25 minutes; be sure to use a meat thermometer!)
- Remove chicken from oven & let rest for 5 minutes before serving. Serve with vegetables.
Nutrition
Love what you see?
Check out our 28 Day Metabolism Reset program! Our easy to follow program has helped thousands of women lose weight and feel great, without feeling hungry all the time. Now is your chance to get all the tools you need to succeed (even when your life feels crazy)!
