Try this Honey Mustard Chicken Sheet Pan Dinner for a quick weeknight meal! This keto chicken recipe features tender chicken thighs and roasted garlic butter vegetables for under 5 net carbs per serving!
Honey Mustard Chicken
At first glance, you might think it is impossible to enjoy the sweet and savory flavor combo of honey mustard on a low carb, keto diet. However, it’s a lot easier than you think! This easy chicken recipe is loaded with flavor, requires just a few simple ingredients and is ready in under 30 minutes!
This is the perfect weeknight dinner because it cooks on one pan, requires no prep work and is sure to be a crowd pleaser! This is also a great meal prep option because it reheats well for grab and go lunches!
Honey Mustard Chicken Thighs
This recipe uses boneless, skinless chicken thighs. I love this cut of meat! First off, you’re going to get much more for your dollar with chicken thighs versus chicken breast (with groceries going up, this really matters in our house!). The calorie content in thighs is similar to that in chicken breast, but the fat content is higher. And you know what that means? FLAVOR! Chicken thighs have a deliciously juicy and an indulgently tender texture.
How do you make Honey Mustard Chicken?
You just need to follow two super simple steps to make this easy sheet pan dinner recipe! You will find the complete, printable recipe below, but this is a quick overview:
- Season the chicken thighs with salt and pepper and add to one end of a lined sheet pan. Brush with this keto-friendly honey mustard sauce.
- Place the trimmed, asparagus, bell peppers and onions on the other end of the sheet pan. Drizzle with the garlic butter and season with salt and pepper. Bake 20-25 minutes until the chicken has reached an internal temperature of 165 degrees F.
- Brush the chicken with honey mustard and broil 2-3 minutes to really seal in the flavor. Enjoy!
How do you know when Chicken Thighs are done?
Chicken thighs should be cooked to an internal temperature of 165 degrees F. To ensure your chicken is thoroughly cooked, I recommend using a meat thermometer. My recipes include cooking times that have resulted in fully cooked chicken in our house, but it is always a possibility that your oven, stove or grill is slightly different, so a meat thermometer is a great tool for food safety.
Keto Honey Mustard
Honey mustard is one of my favorite condiments, but unfortunately it is not keto. The honey included in the dip adds too much sugar. But never fear! I’ve found a delicious keto substitute. G Hughes sauces are sugar free and the honey mustard is only one carb per serving!
Tips for the Best Sheet Pan Dinners
There are a few ways to be sure your sheet pan dinner will be a crowd pleaser. Here’s some tips!
- Line your pan. Using either aluminum foil, baking parchment or a silicone liner, lining your pan will ensure that nothing sticks and makes clean up a breeze!
- Don’t overcrowd your pan! If you add too much to your sheet pan, you run the risk of your ingredients not cooking evenly.
- Season your ingredients well. Making sure that everything on your sheet pan is seasoned well is critical to making sure every bite is full of flavor!
- Use a good sheet pan. Using a heavy, nonstick sheet pan will make all the difference. I’ve had success with this set.
- Use fresh ingredients. Ensuring that your chicken thighs and asparagus are fresh will make a huge difference in the flavor of your chicken sheet pan!
Other Sheet Pan Recipes
Sheet pan dinners are one of my go-tos during the week- here are some of my favorites!
- Keto Sausage Veggie Sheet Pan Dinner
- Easy Sheet Pan Chicken Fajitas
- Sausage Broccoli Cheddar Sheet Pan
- Keto Garlic Butter Salmon and Broccoli Sheet Pan Dinner
Keto Chicken Recipes
- Keto Chicken Fajita Quesadilla
- 25+ Easy Keto Chicken Recipes
- Easy Keto Chicken Soup
- Keto Chicken Meal Prep Ideas
- Jalapeno Popper Chicken Skillet
- 8 boneless, skinless chicken thighs
- 1/2 cup G Hughes Sugar Free Honey Mustard
- 1 pound asparagus, tough ends removed
- 1/2 cup sliced bell pepper
- 1/4 cup sliced red onion
- 1 tablespoon butter
- 2 teaspoons minced garlic
- salt and pepper to taste
- Preheat the oven to 425 degrees F. Line a baking sheet with parchement paper or foil.
- Place the chicken thighs on one end of the baking sheet, season well with salt and pepper. Brush each thigh with 1 tablespoon of the honey mustard (this will use half the sauce).
- Place the vegetables on the other end of the sheet pan. Combine the melted butter with the minced garlic and drizzle with vegetables with the garlic butter. Season with salt and pepper.
- Roast the chicken and vegetables 20-25 minutes until the chicken reaches an internal temperature of 165 degrees F.
- Brush each peice of chicken with 1 tablespoon of sauce (this will use the remaining sauce) and broil 2-3 minutes (watch closely!).
This is the sauce I used for this recipe.
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Nutrition Information:Yield: 4 Serving Size: 1/4 of recipe (2 thighs, mixed vegetables)
Amount Per Serving: Calories: 441Total Fat: 16.9gCholesterol: 287mgSodium: 642mgCarbohydrates: 7.9gNet Carbohydrates: 4.9gFiber: 3gSugar: 3.4gProtein: 51g