Big-batch recipe · Keto
Sheet-pan chicken thighs with garlic butter
6 portions, about 38 g of protein in each. 10 minutes of hands-on work and 40 min of cooking.
Where it sits in the week
What this one is for
On the keto track this is a Wednesday cook — the shorter mid-week top-up, which covers Thursday to Saturday. Cooked once, portioned hot, and eaten across the days that session covers.
Two portions is about 76 g of protein — our own arithmetic on the figure above, not a separate measurement. Protein targets on this site are computed against goal weight or lean mass rather than scale weight, which is the whole of Real Fuel.
Part of the keto meal plan, cooked in the two-session prep schedule.
What goes in
- 12 bone-in, skin-on chicken thighs
- 2 heads broccoli and 1 head cauliflower, cut small
- 1 stick butter, 8 cloves garlic, crushed
- 2 tbsp salt, 1 tbsp paprika, thyme
How
- Dry the skin with paper towel and salt it. Wet skin will not crisp however hot the oven is.
- Thighs skin-up on one tray, vegetables tossed in melted garlic butter on another.
- 425F for 35 to 40 minutes. Do not turn the thighs.
- Pour the tray fat over the vegetables when both come out.
Keeping it: Fridge 4 days. Reheat in the oven or an air fryer — microwaved chicken skin is the worst thing on this page.
Nothing on this page is medical advice. It is a plan written for general strength training in healthy adults, and any condition or medication you are managing outranks it.
The rest of the keto week
3 more big-batch recipes on this track, plus the seven-day plan they feed.