Keto Moroccan Curry Chicken Sheet Tray Dinner

⏲ ~53 min total · prep 15 · cook 38 · 4 servings

By the KFI Test Kitchen · Tested & approved by Jason Lieu, KFI recipe editor

Published Sep 15, 2026 · Updated Sep 15, 2026

Ingredients

• 8 bone-in, skin-on chicken thighs (about 3 lb), patted very dry
• 3 tbsp olive oil, divided
• 2 tbsp curry powder
• 2 tsp ground cumin
• 1 1/2 tsp sweet paprika
• 1 tsp ground ginger
• 1/2 tsp ground cinnamon
• 5 garlic cloves, minced
• 1 small head cauliflower, cut into 1 1/2-inch florets (about 4 cups)
• 1 red bell pepper, cut into 1-inch pieces
• 1 red onion, cut into 8 wedges
• 1 lemon cut into wedges, plus 1/4 cup chopped fresh cilantro

Instructions

1. Preheat the oven to 425°F and line a rimmed half-sheet pan (18x13-inch) with foil.
2. Stir 2 tbsp of the olive oil with the curry powder, cumin, paprika, ginger, cinnamon, and garlic in a small bowl to make a thick spice paste.
3. Rub the paste all over the chicken thighs, lifting the skin to work some under it, and season with 1 tsp salt.
4. Toss the cauliflower, bell pepper, and onion with the remaining 1 tbsp oil on the sheet pan, spread in an even layer, then nestle the thighs on top skin-side up, leaving space between pieces.
5. Roast 35-40 minutes, rotating the pan halfway through, until the skin is crackled and deep golden and the thighs register 165°F at the bone.
6. Rest 5 minutes on the pan, then squeeze lemon wedges over everything and scatter with cilantro before serving.

Why this recipe works

• Paste under the skin Working the spice paste beneath the skin seasons the meat itself, while the skin on top crackles and carries the color. Rubbed only on the surface, half the spice ends up on the foil.
• Vegetables in the drippings The vegetables sit under the thighs and catch the seasoned fat as it renders, so they roast instead of steaming. The pan then needs no extra dressing.
• One pan, hands off After 10 minutes of prep the oven does the work for 35 to 40 minutes. The whole dinner lands at 7.4 net carbs a serving with one pan to wash.

Tips for making this recipe well

Pat the thighs very dry

Moisture on the skin steams instead of crackling. Paper towels until nothing shows, then the paste goes on and stays put.

Give each thigh space

The 18x13-inch pan fits 8 thighs with air between them. Crowded pieces braise in each other's steam and the skin goes flabby.

Rotate halfway

Every oven has a hot corner, and 40 minutes is long enough for it to show. A single rotation at the halfway mark evens out the color.

Check at the bone

The thermometer should read 165°F at the bone in the thickest thigh. Juices running clear is a weaker signal on bone-in pieces.

Line the pan with foil

Spice paste burns onto bare metal and scrubs off slowly. Foil turns cleanup into a 10-second task.

Serving suggestions

This is the sheet-pan dinner we reach for when the week ran long and the fridge still holds a head of cauliflower. One pan, sixty minutes with most of them unattended. It lands at 7.4 net carbs a serving. The spice paste goes under the skin and over it. The vegetables roast in the drippings below. Lemon wedges get squeezed over at the table. Bring the whole pan out on a trivet and let people pull a thigh; it needs no side dish, though a cucumber salad fits if the table is hungry.

Storage and meal prep

Refrigerate leftovers covered for 3 to 4 days. The skin loses its crackle in storage no matter what; the meat stays juicy and the vegetables keep their spice. To reheat, 20 minutes in a 375°F oven brings it back closest to the first night. Poultry leftovers should reach 165°F. The cooked thighs and vegetables freeze well for up to 2 months; thaw overnight in the fridge before the oven step.

Variations worth trying

• Boneless, skinless thighs They roast faster, so start checking around 25 minutes and pull at 165°F. You trade the crackled skin for easier eating.
• Drumsticks The same paste and method work, with a similar roast time. Check the thickest drumstick at the bone.
• More vegetables Add up to 2 extra cups of cauliflower, or swap in radishes, keeping everything in one layer. Piled high, the vegetables steam.
• Extra heat Stir a half teaspoon of cayenne into the paste. The cinnamon keeps it warm rather than aggressive.

Frequently asked questions

Can I marinate the chicken ahead?

Yes, rub the paste on up to 24 hours ahead. Refrigerate the thighs covered; the flavor goes deeper. The skin also dries slightly in the fridge, which helps the crackle.

Why is my skin not crisp?

Usually wet skin or crowded pieces. Dry the thighs thoroughly and space them on the pan, then roast at the full 425°F without opening the door early.

Can I use boneless thighs?

Yes, boneless skinless thighs work; start checking at 25 minutes and pull at 165°F. Without skin there is no crackle, so expect a different texture.

What curry powder should I use?

A standard supermarket blend is exactly right. Hotter Madras-style blends run spicier, so cut the amount slightly if that is what the shelf holds.

Can I roast the vegetables alone?

Yes, toss them in the oil and spices and roast at the same 425°F for about 25 minutes, tossing once. Without the chicken above them they brown faster, so watch the onions.

Related keto recipes

Dinner

Easy Butter Chicken Recipe - Keto Dinner | 8g Net Carbs

40 min · 8.0g net carbs

Dinner

Slow Cooker Butter Chicken | Easy Keto Dinner

255 min · 13.0g net carbs

Dinner

Keto White Chicken Chili

22 min · 5.0g net carbs

Dinner

Keto Curried Cabbage

21 min · 3.9g net carbs

As an Amazon Associate and affiliate partner, Keto Food Ideas earns from qualifying purchases at no additional cost to you. Nutritional values are estimates. Recipes are developed with AI assistance and reviewed by our editors before publishing.

← More Dinner recipes · Home