Healthy Chicken Dinner Recipe ( Keto and Low-Carb Diet)

We show you how to cook our favorite chicken dinner with cauliflower Spanish rice and sautéed zucchini – it’s a winner-winner-chicken-dinner! On top of it tasting so good it is also a healthy dish the whole entire family will love. Enjoy!


Chicken Thighs Ingredients:
6 Bone-In Chicken Thighs With Skin On
Salt ( Fleur De Sel – )
Black Pepper
Garlic Powder
Salted Butter (We prefer the Kerry Gold brand)
Fresh Rosemary

*We never measure anything out for this recipe – it is to taste.

1. Preheat oven to 400 degrees Fahrenheit (204.4 Celsius)
2. Line the bottom of your broiler pan with foil (must have broiler pan for this recipe to work)
3. Cut butter into 1 tablespoon squares and make a pocket under the skin and insert the butter along with a few leaves of rosemary
4. Flip chicken thighs upside down with skin on the bottom and drizzle olive oil and spread evenly on chicken
5. Season in this order: salt, black pepper, garlic powder and paprika
6. Flip chicken thighs over, now skin side up and drizzle olive oil and spread evenly on chicken skin
7. Season chicken skin in this order: salt, black pepper, garlic powder and paprika
8. Put all chicken on the broiler pan and bake for 50 minutes

Spanish Cauliflower Rice:
2 (16 oz.) Package Of Frozen Cauliflower
6-8 Tablespoons Of Olive Oil
1 Whole Yellow Onion Diced
4 Tablespoon Of Garlic Powder
2 Teaspoons Of Cumin Powder
2 Teaspoons Of White Pepper
1 Cup Of Chunky Salsa
1 Tablespoon Of Your Favorite Hot Sauce (OPTIONAL)

1. Microwave frozen cauliflower for 8-10 minutes
2. Open packages of cauliflower onto a clean towel and twist the towel to squeeze as much water out of the cauliflower as possible
3. Heat olive oil over medium heat and after 1-2 minutes add in diced yellow onion and sauté until the onions become translucent
4. Add in cauliflower and stir in with yellow onion, cumin, garlic powder, white pepper, salsa and hot sauce (completely optional)
5. Adjust to taste

Sautéed Zucchini
2 Zucchini
Salt ( Fleur De Sel – )

1. Cut zucchini long ways (see video for demonstration)
2. Heat olive or avocado oil over medium heat in a medium pan
3. Add in zucchini and season with salt and pepper
4. Sauté until desired texture and adjust seasoning to taste

Special Discounts & Grass-Finished Beef from Butcher Box when you use my link🥩:

This is the best quality of meats in my opinion.


Keto Products Recommended:
“The Keto Reset Diet” By Mark Sisson

Ketone Strips – handy urine strips I used to test if I was in Ketosis

Camera: Sony a600

Lens: Sigma 16mm 1.4f

Tripod: JOBY Flexible Tripod

Disclaimer FTC: Some links above are referral links. If you choose to purchase the item I do receive a commission for referring you.

#ChickenDinner #KetoDiet #TippyTales

View original video by clicking here.