Keto chicken and eggplant sheet pan with tzatziki

Keto chicken and eggplant sheet pan with tzatziki

One pan, no fuss, no mess. This keto sheet pan meal combines juicy chicken, fresh veggies, and classic Greek flavors of feta cheese, olive oil, tomatoes and eggplant. Serve it with a generous dollop of tzatziki and it's sure to become a family weeknight favorite.
February 24 2021 recipe by , photo by , nutritional review by in Recipes, Dinner, Meal

Keto chicken and eggplant sheet pan with tzatziki

One pan, no fuss, no mess. This keto sheet pan meal combines juicy chicken, fresh veggies, and classic Greek flavors of feta cheese, olive oil, tomatoes and eggplant. Serve it with a generous dollop of tzatziki and it's sure to become a family weeknight favorite.
USMetric
4 servingservings

Ingredients

Tzatziki
  • 2 oz. 55 g cucumber, peeled, shredded, and drained
  • ½ cup (3 oz.) 120 ml (90 g) Greek yogurt (4% fat)
  • ¼ cup 60 ml mayonnaise
  • 2 2 garlic clove, mincedgarlic cloves, minced
  • salt and pepper
Marinade
  • 1⁄3 cup 80 ml olive oil
  • 1 1 lemon, zested and juicedlemons, zested and juiced
  • 2 2 garlic clove, mincedgarlic cloves, minced
  • 1 tbsp 1 tbsp dried oregano
  • 2 tsp 2 tsp chili flakes
  • 1½ tsp 1½ tsp salt
  • ½ tsp ½ tsp ground black pepper
  • ½ tsp ½ tsp ground cinnamon
Chicken and vegetables
  • 2 lbs 900 g chicken thighs (bone-in with skin)
  • 14 oz. 400 g eggplant, cubed
  • 8 (5 oz.) 8 (140 g) cherry tomatoes
Serving
  • ½ cup (21⁄3 oz.) 120 ml (65 g) olives, pitted (preferably Kalamata)
  • 2 oz. (6 tbsp) 55 g (85 ml) feta cheese, crumbled
  • ¼ cup (¾ oz.) 60 ml (23 g) roughly chopped, fresh mint or fresh parsley (optional)
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Instructions

Tzatziki

  1. In a medium-sized bowl, mix together the shredded cucumber, yogurt, mayonnaise, and garlic. Season with salt and pepper, to taste. Set aside.

    2. Chicken and vegetables

  2. Preheat the oven to 375°F (200°C). Line a large sheet pan with parchment paper.
  3. Combine the ingredients for the marinade in a large bowl or resealable bag.
  4. Place the chicken and eggplant into the marinade and toss them together to completely coat. Marinate for at least 10 minutes at room temperature, or in the refrigerator, for a couple of hours.
  5. Evenly spread the chicken, eggplant, and tomatoes on the lined sheet pan. Bake on the middle rack for 35 minutes, or until the skin is crispy and the internal temperature reads 165°F (74°C).
  6. Remove the baking tray from the oven. Scatter the olives around the chicken, sprinkle the feta cheese on top, and garnish with fresh mint or parsley. Serve with the tzatziki.

Tip

If you want the tomatoes to be a little firmer, you can put them in the oven for the last 10 minutes or add them fresh before serving.

To get the moisture out of the shredded cucumber, you can either squeeze it out using your clean hands or use a cheesecloth or a kitchen cloth.

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8 comments

  1. 1
    ALP
    May 26 2021
    My whole family really liked this Keto Sheet Pan Chicken with Tzatziki. I made a few modifications to better suit my family's taste. I used skinless, boneless chicken thighs (I didn't adjust the cooking temp or time and the chicken still turned out perfect). I substituted cauliflower florets instead of eggplant. I also substituted crushed red pepper flakes instead of chili flakes, which I didn't have and had never actually heard of. The crushed red pepper flakes gave the dish a nice kick of heat. I bought pitas so that my non-keto family could eat this dish gyro style, and that made them happy; keto can be a struggle to sell in my house, so recipes that can be easily modified are a must. This recipe was easy to make and turned out great. I will add this in to the regular rotation. Thanks!
    Reply: #2
  2. 2
    Reply to comment #1 by ALP
    Kristin Parker Team Diet Doctor
    May 26 2021

    My whole family really liked this Keto Sheet Pan Chicken with Tzatziki. I made a few modifications to better suit my family's taste. I used skinless, boneless chicken thighs (I didn't adjust the cooking temp or time and the chicken still turned out perfect). I substituted cauliflower florets instead of eggplant. I also substituted crushed red pepper flakes instead of chili flakes, which I didn't have and had never actually heard of. The crushed red pepper flakes gave the dish a nice kick of heat. I bought pitas so that my non-keto family could eat this dish gyro style, and that made them happy; keto can be a struggle to sell in my house, so recipes that can be easily modified are a must. This recipe was easy to make and turned out great. I will add this in to the regular rotation. Thanks!

    Great ideas! Thank you for sharing. We all love dishes that can easily be made to accommodate non-keto people as well!

  3. 3
    Linda
    July 19 2021
    Haven't tried the recipe yet, but I have a suggestion for getting the water from the shredded cucumber. A potato ricer works really well for squishing water out of vegetables. It's faster, less messy, and easier to clean up than using a towel or cheesecloth or your hands, especially if you get a stainless steel one that's dishwasher safe. I've got an eggplant that needs to be cooked, so I switched things around so I could use this recipe in this week's meal plan.
  4. 4
    Graziella
    August 10 2021
    2nd time making this in less than a week, I'll be using zucchini rather than eggplant, I'm hoping it's just as good as the last time. Thx for the recipe!
    Reply: #5
  5. 5
    Reply to comment #4 by Graziella
    Kristin Parker Team Diet Doctor
    August 10 2021

    2nd time making this in less than a week, I'll be using zucchini rather than eggplant, I'm hoping it's just as good as the last time. Thx for the recipe!

    That sounds like a great substitution! I hope you enjoy it just as much.

  6. 6
    Rebecca
    September 10 2021
    Delicious! Wow this is a great recipe - one pan wonder. Made this last night for dinner. Great for the family - chicken thighs are affordable, simple and opportintiy for practical substitutes. Tomatoes are out of season here so very expensive in NZ (like $7.99 for a little container of them). Used red peppers instead, frozen beans could have been a good option too (added in last 10mins or so). People in the US you are so lucky to have cheap food available all year round! This was a hit for sure. Thank you.
  7. 7
    Sue
    April 24 2022
    Cooked this tonight for my family. They didn’t even notice it was a keto meal. Everyone commented how tasty and succulent it was. I will definitely be making this again. Love that I can prepare it ahead and cook it all in one pan too. I am in New Zealand and eggplant is a pricey so will try the zucchini idea next time.
    Reply: #8
  8. 8
    Reply to comment #7 by Sue
    Kerry Merritt Team Diet Doctor
    April 25 2022

    Cooked this tonight for my family. They didn’t even notice it was a keto meal. Everyone commented how tasty and succulent it was. I will definitely be making this again. Love that I can prepare it ahead and cook it all in one pan too. I am in New Zealand and eggplant is a pricey so will try the zucchini idea next time.

    Great! So glad everyone loved it!

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