There’s something utterly magical about the simplicity of a perfectly roasted chicken thigh. Crispy skin. Tender meat. And when you add the brightness of lemon? Pure edible poetry. This keto lemon-roasted chicken thigh recipe with caramelized brussels sprouts might just become your new weeknight religion—I know it’s mine.
I discovered this dish during a particularly chaotic Monday when my work meeting ran late, my kids were hangry, and I had approximately zero mental bandwidth left for dinner planning. Tossing chicken thighs with lemon and brussels sprouts onto a sheet pan felt like culinary surrender. Yet that desperate kitchen moment yielded what has become one of my most requested family meals. Sometimes the food gods smile upon the weary, friends.
Why This Recipe Works
This keto chicken thigh recipe deserves a permanent spot in your dinner rotation for multiple reasons. First, it’s ridiculously simple—we’re talking one-pan, minimal-prep simple. Second, chicken thighs are the unsung heroes of keto cooking with their perfect fat-to-protein ratio and built-in flavor insurance (they’re nearly impossible to dry out). Third, the combination of lemon, garlic, and herbs creates that craveable depth without adding carbs.
The brussels sprouts roast alongside the chicken, soaking up all those glorious drippings while developing crispy, caramelized edges. And perhaps best of all? This entire meal comes with just 6 net carbs per serving while delivering all the comfort food satisfaction your heart desires.
Ingredients
For the Chicken:
- 6 bone-in, skin-on chicken thighs (about 2 lbs)
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- Zest of 1 lemon
- 4 garlic cloves, minced
- 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
- 1 teaspoon dried oregano
- 1 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon red pepper flakes (optional)
For the Brussels Sprouts:
- 1 lb brussels sprouts, trimmed and halved
- 2 tablespoons olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 lemon, thinly sliced into rounds
For Serving:
- 2 tablespoons fresh parsley, chopped
- Extra lemon wedges
- 1/4 cup grated Parmesan cheese (optional)
Instructions
Preheat your oven to 425°F (220°C) and position a rack in the upper third of the oven.
In a large bowl, combine the olive oil, lemon juice, lemon zest, minced garlic, thyme, oregano, salt, pepper, and red pepper flakes (if using).
Pat the chicken thighs dry with paper towels (this is key for crispy skin, don’t skip it). Add them to the bowl with the marinade and toss until well coated. Let them sit for at least 15 minutes, or up to 24 hours in the refrigerator if you’re meal prepping.
Meanwhile, in another bowl, toss the halved brussels sprouts with olive oil, salt, and pepper.
Line a large rimmed baking sheet with parchment paper or aluminum foil for easier cleanup. Arrange the chicken thighs skin-side up on one side of the baking sheet, leaving space between each piece.
Spread the brussels sprouts on the other side of the baking sheet in a single layer. Tuck the lemon slices around the chicken and brussels sprouts.
Roast in the preheated oven for 30-35 minutes, or until the chicken skin is golden and crispy and the internal temperature reaches 165°F (74°C). The brussels sprouts should be tender with caramelized edges.
If the chicken is done but the sprouts need more time, remove the chicken to a plate, cover loosely with foil, and return the sprouts to the oven for an additional 5-7 minutes.
Sprinkle the finished dish with fresh parsley and Parmesan cheese if using. Serve with extra lemon wedges for squeezing.
Tips and Variations
Make it Spicy: Add a drizzle of hot honey (make keto-friendly with sugar-free honey substitute) over the finished dish for a sweet-heat kick.
Switch Up the Veggies: Not a brussels sprouts fan? This recipe works beautifully with cauliflower florets, broccoli, or even radishes for a lower-carb option.
Herb Variations: Rosemary, sage, or tarragon all work wonderfully in place of or in addition to the thyme.
Prep Ahead: Marinate the chicken the night before for even more flavor development and a faster dinner prep.
Crispier Skin: For even crispier skin, pat the chicken extremely dry before marinating and consider a quick 2-minute broil at the end of cooking time (watch carefully!).
Serving Suggestion: A simple side of mashed cauliflower makes this a complete meal that feels indulgent while staying keto-friendly.
Nutritional Information (Per Serving – 1 chicken thigh with portion of brussels sprouts)
- Calories: 410
- Net Carbs: 6g
- Total Carbs: 10g
- Fiber: 4g
- Protein: 28g
- Fat: 30g
I’d love to hear if this recipe rescued one of your weeknights! Did you try any variations? Did your family fight over the last crispy brussels sprout? Drop a comment below and share your experience. And if you’re looking for more keto-friendly recipes that don’t sacrifice flavor for convenience, be sure to explore the rest of The Ketovore. Your taste buds (and your keto macros) will thank you!