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Keto Chicken Thigh Meal Prep Bowls - Easy, Flavorful, and Low-Carb

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 6 bone-in or boneless, skin-on chicken thighs (about 2 to 2.5 pounds)
  • Vegetables: 1 large head broccoli, 1 medium zucchini, 1 red bell pepper, 1 small red onion
  • Healthy fats: 3 tablespoons olive oil or avocado oil, 2 tablespoons butter or ghee
  • Aromatics and herbs: 4 cloves garlic, 1 teaspoon dried oregano, 1 teaspoon paprika, 1/2 teaspoon dried thyme
  • Acid and zest: 1 lemon (zest and juice)
  • Creamy sauce: 1/2 cup mayonnaise, 1/4 cup sour cream or Greek yogurt (full-fat, low-carb), 1 tablespoon Dijon mustard
  • Fresh herbs (optional but great): 2 tablespoons chopped parsley or dill
  • Pantry staples: Salt, black pepper, red pepper flakes (optional)
  • Optional add-ins: 1 avocado for serving, 1/4 cup grated Parmesan for finishing

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup. Pat chicken thighs dry with paper towels.
  2. Season the chicken: In a small bowl, mix 1 teaspoon salt, 1/2 teaspoon black pepper, oregano, paprika, and thyme. Rub with 1 tablespoon oil, then coat thighs evenly with the spice mix. Add lemon zest over the top for brightness.
  3. Arrange on the pan: Place thighs skin-side up on one side of the sheet pan. If using bone-in, leave extra space for air flow so the skin crisps.
  4. Prep the vegetables: Chop broccoli into florets, slice zucchini into half-moons, and cut bell pepper and red onion into strips. Toss with 2 tablespoons oil, 1/2 teaspoon salt, and a pinch of red pepper flakes.
  5. Roast: Spread vegetables on the remaining space of the sheet pan. Roast for 20 minutes.
  6. Baste for flavor: Melt butter with minced garlic in a small pan until fragrant (about 1 minute). Spoon half over the chicken. Toss vegetables lightly with any pan juices.
  7. Finish roasting: Return to the oven for 10–15 minutes, until chicken reaches an internal temp of 165°F (74°C) and the skin is browned. Broil 2–3 minutes if you want extra crisp skin.
  8. Make the sauce: While the chicken finishes, whisk mayonnaise, sour cream, Dijon, 1 tablespoon lemon juice, a pinch of salt and pepper, and chopped herbs. Adjust with more lemon juice to taste.
  9. Rest and slice: Let chicken rest 5–7 minutes. For bite-sized pieces, remove skin, slice the meat, and then chop the crisp skin to sprinkle over bowls for added texture. Or keep thighs whole.
  10. Assemble bowls: Divide vegetables among 4–5 containers. Add chicken. Drizzle 1–2 tablespoons sauce over each, or pack sauce separately. Finish with a squeeze of lemon and a sprinkle of Parmesan if using.