Herb-Roasted Chicken Thighs with Garlic-Butter Brussels Sprouts and Pan-Sautéed Carrots (Serves 2)

Backstory: I’m Dr. Kobe Keto — I transformed my chef training into keto-focused comfort food. This version removes lemon and leans into savory herbs and garlic while keeping it simple and keto-friendly.

Ingredients

• 4 bone-in, skin-on chicken thighs (about 1–1.2 lb total)
• 8–10 Brussels sprouts, trimmed and halved
• 2 medium carrots, peeled and sliced on the bias into 1/4" pieces
• 3 tbsp olive oil, divided
• 2 tbsp unsalted butter
• 3 cloves garlic, minced (divide as directed)
• 1 tsp dried oregano
• 1 tsp dried thyme (or 1 tbsp fresh, chopped)
• 1/2 tsp smoked paprika (or regular paprika)
• 3/4 tsp fine sea salt (adjust to taste)
• 1/2 tsp ground black pepper
• 1/4 tsp onion powder (optional, for depth)
• Pinch of red pepper flakes (optional)
• Fresh parsley or chives, chopped, for garnish (optional)

Allergen notes: Contains dairy (butter).

Instructions

1. Preheat oven to 425°F (220°C). Pat chicken thighs very dry with paper towel.
2. In a small bowl combine 1 tbsp olive oil, oregano, thyme, paprika, onion powder (if using), 1/2 tsp salt and 1/4 tsp pepper. Rub the mixture under the skin and over the surface of the chicken thighs. Let sit 10–15 minutes at room temperature (or refrigerate up to 2 hours).
3. Toss halved Brussels sprouts with 1/2 tbsp olive oil, 1/4 tsp salt and 1/4 tsp pepper. Arrange sprouts cut-side down on a rimmed baking sheet or in a cast-iron skillet, leaving space for chicken.
4. Place chicken thighs skin-side up beside sprouts. Roast in the preheated oven 28–35 minutes, until skin is deep golden and internal temperature reaches 165°F (74°C). If skin needs extra browning, broil 1–2 minutes while watching closely.
5. While chicken roasts, heat 1 tbsp butter and 1 tbsp olive oil in a skillet over medium heat. Add sliced carrots with a pinch of salt; sauté 6–8 minutes until tender and lightly caramelized. Add 1 clove minced garlic in the last minute, stir until fragrant. Keep warm.
6. In a small pan, melt remaining 1 tbsp butter over low heat and add remaining 2 cloves minced garlic; cook 30–45 seconds just to take the raw edge off (don’t brown). Stir this garlic butter into the roasted Brussels sprouts and spoon over the chicken when plated.
7. Plate: divide two chicken thighs per person with the garlic-butter Brussels sprouts and pan-sautéed carrots. Garnish with chopped parsley or chives and a light sprinkle of red pepper flakes if desired.

Flavor profile

• Savory, herb-forward roast with rich garlic-butter notes. Smoked paprika adds warmth; butter and olive oil provide satisfying fat and mouthfeel.