“I LOVE fresh oregano and when I spot it in stores, I grab a packet and make this dish! Its key to the overall flavour. The other predominant element is the lemony flavour throughout the dish. Its a fresh and essential part of the dish. The tomatoes and roasted red onions bring a sweetness in every mouthful, and the whole lot bakes together. A fantastic dish to break a fast or to enjoy at dinner if your macros allow for 12g carbs in one sitting. Its a rich and tasty dinner, and all the flavours just work.” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Keto Chicken Bake with Lemon and Oregano…
Chicken thighs are a staple in the keto diet due to their high protein content and healthy fats. They provide essential amino acids for muscle maintenance and repair while keeping you satiated, aiding in weight loss.
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I also include several tasty ingredients that each bring their own nutritional benefits. Cauliflower is a versatile vegetable that can replace high-carb ingredients in many dishes. It’s a rich source of fibre, vitamins, and minerals, promoting digestive health and reducing the risk of chronic diseases. Lemon packs a powerful flavour punch without adding carbohydrates. It provides a dose of vitamin C, which boosts the immune system and aids in collagen production for healthy skin.
Tomatoes, when consumed in moderation, offer a low-carb source of vitamins, particularly vitamin C and potassium, supporting heart health and reducing the risk of inflammation. Red onion is low in carbs and provides antioxidants that combat free radicals and reduce the risk of chronic diseases.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Keto Chicken Bake with Lemon and Oregano, as well as all the Poultry recipes on Fats of Life®.
Low-carb Chicken, Lemon and Oregano Bake
Per serving
Equipment
Ingredients
- 4 large chicken thighs, skin on
- salt
- 2 TB lard
- 1 large red onion, peeled and cut into wedges
- 500 g (17.6 oz) blitzed cauliflower florets
- 1 lemon
- 75 g (2.7 oz) cherry tomatoes, halved
- pink Himalayan salt
- freshly ground black pepper
- handful fresh oregano, chopped
Instructions
- Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
- Season the chicken thighs on all sides with salt.
- Heat half of the lard in a large pan and once hot, cook the chicken sides skin-side down until the skin is golden and crispy.
- Turn each chicken thigh over and cook the underside briefly, approximately 1 min.
- Remove the chicken thighs and spread out on a large roasting tray skin-side up. (Use a very large roasting dish as we are adding more things to it later.) Do not discard the rendered fat remaining in the pan where the chicken was cooking.
- Add the onion wedges to the roasting dish and brush with a little rendered fat from the chicken pan. (Still, do not discard any remaining fat, we will still use it.) Place the dish in the oven for 20 minutes. TOP TIP for cutting the onion wedges: Ensure the root is intact on all 8 wedges - this helps them keep their shape when cooking.
- While the chicken is cooking away in the oven, heat the remaining lard in a large pan and tip in the blitzed cauliflower. Cook, stirring regularly, until the cauliflower softens and completely cooks through, approx 8-10 minutes. Add the reserved rendered fat from the chicken pan into the cauliflower (why waste it, right?) and keep warm over low heat.
- Use a microplane to finely grate in most of the zest a large lemon.
- Then, halve the lemon and squeeze in the juice from one half (catch the pips!). Stir well and remove the pan from the heat.
- After the chicken has been in the oven for 20 minutes, remove the dish from the oven and increase the oven to 200°C (fan oven). This is 220°C for conventional ovens (or 425°F / gas mark 7).
- Using tongs, remove and place the (still only partially-cooked) chicken onto a large plate on the side, along with the red onion wedges. Tip the cauliflower mixture into the roasting tray and mix with all the pan juices.
- Return the chicken and red onion wedges to the dish, nestling them into the cauliflower. Scatter over the halved cherry tomatoes.
- Return the dish to the oven for an additional 10-15 minutes until the chicken has sufficiently cooked through. A meat thermometer probe is useful here, remove from the oven when the internal temperature reads 72°C / 163°F in the thickest part of the chicken.
- To serve, finely grate over a little more lemon zest and season the dish with pink Himalayan salt and freshly ground black pepper. And, for the star of the show, generously scatter over finely chopped fresh oregano. Serve with a simple green salad, if needed.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 420Kcal / 1757kJ
Fat 28g
Carbohydrates 12g
Protein 34g
Allergens
None present
See all the Poultry recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx