10 Keto one pan recipes with Ingredients | Calories | Nutritional Value and Directions.
Lemon Garlic Butter Chicken
Ingredients:
4 chicken thighs (skin-on, bone-in)
2 tbsp olive oil
2 tbsp butter
4 cloves garlic, minced
1 lemon, sliced
Salt and pepper, to taste
Calories:
350 per serving
Nutritional Value (per serving):
Fat: 26g
Protein: 27g
Carbs: 2g
Directions:
Preheat oven to 375°F.
In a large oven-safe skillet, heat olive oil over medium-high heat.
Add chicken to the skillet and season with salt and pepper.
Cook until browned on both sides.
Add garlic and butter to the skillet and cook until fragrant.
Add lemon slices to the skillet.
Transfer the skillet to the oven and bake for 25-30 minutes, until the chicken is cooked through.
One-Pan Garlic Butter Shrimp
Ingredients:
1 lb large shrimp, peeled and deveined
2 tbsp olive oil
4 cloves garlic, minced
2 tbsp butterSalt and pepper, to taste
Calories:
235 per serving
Nutritional Value (per serving):
Fat: 16g
Protein: 20g
Carbs: 2g
Directions:
Preheat oven to 375°F.
In a large oven-safe skillet, heat olive oil over medium-high heat.
Add shrimp to the skillet and season with salt and pepper.
Cook until pink on both sides.
Add garlic and butter to the skillet and cook until fragrant.
Transfer the skillet to the oven and bake for 5-7 minutes, until the shrimp are fully cooked.
One-Pan Baked Salmon with Asparagus
Ingredients:
4 salmon fillets
1 lb asparagus, trimmed
2 tbsp olive oil
Salt and pepper, to taste
Calories:
400 per serving
Nutritional Value (per serving):
Fat: 27g
Protein: 35g
Carbs: 5g
Directions:
Preheat oven to 375°F.
In a large oven-safe skillet, toss asparagus with olive oil and season with salt and pepper.
Add salmon fillets to the skillet, skin side down.
Season salmon with salt and pepper.
Transfer the skillet to the oven and bake for 12-15 minutes, until the salmon is cooked through.
One-Pan Creamy Garlic Tuscan Chicken
Ingredients:
4 chicken breasts
2 tbsp olive oil
4 cloves garlic, minced
1 cup chicken broth
1 cup heavy cream
1/2 cup parmesan cheese, grated
1/4 cup sun-dried tomatoes, chopped
2 cups spinach
Salt and pepper, to taste
Calories:
475 per serving
Nutritional Value (per serving):
Fat: 31g
Protein 33g
Carbs: 5g
Directions:
Preheat oven to 375°F.
In a large oven-safe skillet, heat olive oil over medium-high heat.
Add chicken to the skillet and season with salt and pepper.
Cook until browned on both sides.
Add garlic to the skillet and cook until fragrant.
Pour in chicken broth, heavy cream, and parmesan cheese.
Stir to combine.
Add sun-dried tomatoes and spinach to the skillet.
Transfer the skillet to the oven and bake for 15-20 minutes, until the chicken is cooked through and the sauce is bubbly.
One-Pan Mexican Cauliflower Rice
Ingredients:
1 lb ground beef
1 tbsp olive oil
1 small onion, diced
2 cloves garlic, minced
1 tsp chili powder
1 tsp cumin
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp red pepper flakes
1 lb riced cauliflower
1 can diced tomatoes, drained
Salt and pepper, to taste
Calories:
325 per serving
Nutritional Value (per serving):
Fat: 21g
Protein: 21g
Carbs: 11g
Directions:
In a large skillet, heat olive oil over medium-high heat.
Add ground beef to the skillet and cook until browned.
Add onion and garlic to the skillet and cook until fragrant.
Add chili powder, cumin, paprika, garlic powder, onion powder, and red pepper flakes to the skillet.
Stir to combine.
Add riced cauliflower and diced tomatoes to the skillet.
Season with salt and pepper, to taste.
Cover the skillet and cook for 10-12 minutes, until the cauliflower is tender and the mixture is heated through.
One-Pan Garlic Butter Steak and Broccoli
Ingredients:
2 sirloin steaks
2 tbsp olive oil
2 tbsp butter
4 cloves garlic, minced
1 lb broccoli florets
Salt and pepper, to taste
Calories:
420 per serving
Nutritional Value (per serving):
Fat: 30g
Protein: 34g
Carbs: 8g
Directions:
Preheat oven to 375°F.
In a large oven-safe skillet, heat olive oil over medium-high heat.
Add steaks to the skillet and season with salt and pepper.
Cook until browned on both sides.
Add garlic and butter to the skillet and cook until fragrant.
Add broccoli florets to the skillet.
Transfer the skillet to the oven and bake for 12-15 minutes, until the steaks are cooked to your desired doneness and the broccoli is tender.
One-Pan Sausage and Veggie Skillet
Ingredients:
1 lb Italian sausage, sliced
1 tbsp olive oil
1 small onion, diced
2 cloves garlic, minced
1 red bell pepper, diced
1 green bell pepper, diced
1 zucchini, diced
1 yellow squash, diced
Salt and pepper, to taste
Calories:
375 per serving
Nutritional Value (per serving):
Fat: 28g
Protein: 22g
Carbs: 8g
Directions:
In a large skillet, heat olive oil over medium-high heat.
Add Italian sausage to the skillet and cook until browned.
Add onion and garlic to the skillet and cook until fragrant.
Add red bell pepper, green bell pepper, zucchini, and yellow squash to the skillet.
Season with salt and pepper, to taste.
Cover the skillet and cook for 10-12 minutes, until the vegetables are tender and the sausage is cooked through.
One-Pan Lemon Garlic Shrimp and Asparagus
Ingredients:
1 lb shrimp, peeled and deveined
2 tbsp butter
4 cloves garlic, minced
1 lb asparagus, trimmed
1 lemon, sliced
Salt and pepper, to taste
Calories:
285 per serving
Nutritional Value (per serving):
Fat: 13g
Protein: 35g
Carbs: 9g
Directions:
Preheat oven to 375°F.
In a large oven-safe skillet, melt butter over medium-high heat.
Add garlic to the skillet and cook until fragrant.
Add shrimp and asparagus to the skillet.
Season with salt and pepper, to taste.
Top with lemon slices.
Transfer the skillet to the oven and bake for 10-12 minutes, until the shrimp is cooked through and the asparagus is tender.
One-Pan Creamy Tuscan Chicken Thighs
Ingredients:
6 bone-in chicken thighs
1 tbsp olive oil
4 cloves garlic, minced
1/2 cup chicken broth
1/2 cup heavy cream
1/4 cup sun-dried tomatoes, chopped
1/4 cup grated parmesan cheese
1 tsp Italian seasoning
Salt and pepper, to taste
Calories:
455 per serving
Nutritional Value (per serving):
Fat: 35g
Protein: 27g
Carbs: 4g
Directions:
Preheat oven to 375°F.
In a large oven-safe skillet, heat olive oil over medium-high heat.
Add chicken thighs to the skillet and season with salt, pepper, and Italian seasoning.
Cook until browned on both sides.
Add garlic to the skillet and cook until fragrant.
Pour in chicken broth, heavy cream, and parmesan cheese.
Stir to combine.
Add sun-dried tomatoes to the skillet.
Transfer the skillet to the oven and bake for 20-25 minutes, until the chicken is cooked through and the sauce is bubbly.
One-Pan Cheesy Broccoli and Sausage Skillet
Ingredients:
1 lb Italian sausage, sliced
1 tbsp olive oil
1 onion, diced
3 cloves garlic, minced
1 lb broccoli florets
1/2 cup chicken broth
1 cup shredded cheddar cheese
Salt and pepper, to taste
Calories:
400 per serving
Nutritional Value (per serving):
Fat: 29g
Protein: 24g
Carbs: 10g
Directions:
In a large skillet, heat olive oil over medium-high heat.
Add sliced Italian sausage to the skillet and cook until browned.
Add onion and garlic to the skillet and cook until fragrant.
Add broccoli florets to the skillet and pour in chicken broth.
Season with salt and pepper, to taste.
Cover the skillet and cook for 8-10 minutes, until the broccoli is tender.
Remove the lid from the skillet and sprinkle shredded cheddar cheese over the top.
Cover the skillet again and cook until the cheese is melted and bubbly.
These 10 keto one pan recipes are easy to make and packed with delicious flavors.
They are perfect for busy weeknights when you want a satisfying meal without a lot of fuss.
With their low carb and high-fat content, they are also great for anyone following a keto diet.
Enjoy!
