Keto Sheet-Pan Chicken Thighs with Brussels Sprouts & Bacon — Fall Comfort, Zero Carb Guilt

When the evenings turn cooler, keto cooking should turn cozier. This one-pan dinner delivers everything a fall comfort meal promises — crispy skin, caramelized edges, smoky bacon — while keeping net carbs around 6 grams per serving. Cleanup: one pan. Effort: nearly none.

Why Chicken Thighs Are a Keto Workhorse

Bone-in, skin-on thighs are more forgiving than breasts, cheaper per pound, and their higher fat content fits keto macros naturally. Roasted at high heat, the skin crisps while the meat stays juicy — no brining, no basting.

Ingredients (Serves 4)

• 8 bone-in, skin-on chicken thighs (about 3 lb / 1.4 kg)
• 1 lb (450 g) Brussels sprouts, halved
• 4 slices thick-cut bacon, chopped
• 3 tablespoons olive oil, divided
• 1 tablespoon smoked paprika
• 2 teaspoons garlic powder
• 1 teaspoon dried thyme
• Salt, black pepper, red pepper flakes to taste
• Optional finish: squeeze of lemon, grated parmesan

Instructions

1. Heat the oven to 425°F (220°C). Line a large sheet pan with parchment.
2. Season. Pat thighs very dry (this is the crispy-skin secret), rub with 2 tablespoons oil and the paprika, garlic powder, thyme, salt, and pepper.
3. Arrange. Place thighs skin-up on one side of the pan. Toss Brussels sprouts with remaining oil, scatter on the other side, and tuck the chopped bacon among them.
4. Roast 35–40 minutes until the chicken reaches 175°F (79°C) internal and the sprouts are deeply browned. For extra-crisp skin, broil the final 2–3 minutes.
5. Finish with lemon and parmesan if using. Rest 5 minutes before serving.

Macros (per serving, approximate)

• Calories: ~640 | Protein: 42 g | Fat: 48 g | Net carbs: 6 g | Fiber: 4 g

Meal-Prep & Swap Notes

Leftovers keep 4 days refrigerated and reheat best in a hot oven or air fryer (the microwave softens the skin). Swap Brussels sprouts for radishes, cauliflower, or green beans — all roast on the same schedule. Dairy-free? Skip the parmesan; the bacon carries plenty of savor.

One pan, five minutes of prep, and a dinner that makes staying low-carb feel like the indulgent choice — file this one under “keeper.”