20 Sheet Pan Meal Ideas For A Keto Diet

Easy, low-carb, one-pan dinners that make keto life simple

If you’re following a keto diet, you already know the power of keeping things simple — low carbs, high fat, and meals that taste great without hours in the kitchen. That’s why sheet pan dinners are a lifesaver. With minimal prep, easy cleanup, and loads of flavor, they’re perfect for busy weeknights or meal prep days.

Here are 20 delicious keto sheet pan recipes you’ll want to add to your weekly rotation — starting with these five favorites:

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1. Garlic Butter Salmon with Asparagus

Servings: 4 | Prep Time: 10 min | Cook Time: 18 min | Net Carbs: ~4g per serving

Ingredients

• 4 salmon fillets (about 6 oz each)
• 1 lb asparagus, trimmed
• 4 tbsp unsalted butter, melted
• 3 cloves garlic, minced
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Salt and black pepper, to taste
• Fresh parsley, chopped (optional, for garnish)

Instructions

1. Preheat oven to 400°F and line a large sheet pan with parchment paper.
2. Arrange salmon fillets in the center and asparagus around them.
3. In a small bowl, whisk together melted butter, garlic, lemon juice, and zest.
4. Brush the garlic butter over the salmon and drizzle the rest over the asparagus.
5. Season everything with salt and pepper.
6. Roast for 15–18 minutes, until salmon flakes easily with a fork and asparagus is tender.
7. Garnish with fresh parsley before serving.

💡 Pro Tip: Add a few lemon slices on top of the salmon for extra flavor and presentation.

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2. Chicken Thighs with Brussels Sprouts and Bacon

Servings: 4 | Prep Time: 10 min | Cook Time: 35 min | Net Carbs: ~5g per serving

Ingredients

• 4 bone-in, skin-on chicken thighs
• 1 lb Brussels sprouts, halved
• 6 slices bacon, cut into 1-inch pieces
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper, to taste

Instructions

1. Preheat oven to 425°F. Line a sheet pan with foil.
2. Toss Brussels sprouts with olive oil, garlic powder, salt, and pepper. Spread them on the pan.
3. Nestle chicken thighs skin-side up among the sprouts. Scatter bacon pieces evenly over the top.
4. Roast for 30–35 minutes, until the chicken reaches 165°F internally and skin is crispy.
5. Broil for 2 minutes at the end if you want extra-crispy bacon and skin.

💡 Pro Tip: Add a drizzle of sugar-free balsamic glaze before serving for a sweet-savory finish.

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3. Keto Sausage, Peppers & Onions

Servings: 4 | Prep Time: 10 min | Cook Time: 25 min | Net Carbs: ~6g per serving

Ingredients

• 4 keto-friendly sausage links (Italian or smoked)
• 3 bell peppers (mixed colors), sliced
• 1 large red onion, sliced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp paprika
• Salt and black pepper, to taste

Instructions

1. Preheat oven to 400°F.
2. Slice sausage into 1-inch pieces and add to a sheet pan with peppers and onions.
3. Drizzle with olive oil and sprinkle with oregano, paprika, salt, and pepper. Toss to coat.
4. Spread everything out evenly and roast for 25 minutes, stirring once halfway through.
5. Serve hot as-is or on a bed of cauliflower rice.

💡 Pro Tip: Squeeze fresh lemon over the top before serving to brighten up the flavors.

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4. Lemon Herb Chicken with Broccoli

Servings: 4 | Prep Time: 10 min | Cook Time: 25 min | Net Carbs: ~5g per serving

Ingredients

• 4 boneless, skinless chicken breasts
• 4 cups broccoli florets
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried thyme
• 2 cloves garlic, minced
• Salt and pepper, to taste

Instructions

1. Preheat oven to 400°F and line a sheet pan with parchment paper.
2. Place chicken on one side of the pan and broccoli on the other.
3. In a small bowl, whisk olive oil, lemon juice, thyme, garlic, salt, and pepper.
4. Brush chicken with half the mixture and toss broccoli with the rest.
5. Bake for 20–25 minutes, until chicken is cooked through and broccoli is tender.
6. Optionally, broil for 2–3 minutes for extra caramelization.

💡 Pro Tip: Add a sprinkle of grated Parmesan over the broccoli in the last 5 minutes for a cheesy twist.

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5. Shrimp Scampi Sheet Pan

Servings: 4 | Prep Time: 10 min | Cook Time: 12 min | Net Carbs: ~4g per serving

Ingredients

• 1 lb large shrimp, peeled and deveined
• 2 medium zucchinis, spiralized
• 4 tbsp butter, melted
• 3 cloves garlic, minced
• 1 tbsp lemon zest
• 2 tbsp lemon juice
• 2 tbsp chopped parsley
• Salt and pepper, to taste

Instructions

1. Preheat oven to 400°F.
2. Spread shrimp and zucchini noodles evenly on a parchment-lined sheet pan.
3. In a small bowl, mix melted butter, garlic, lemon zest, and juice. Drizzle over everything.
4. Season with salt and pepper, then toss gently to coat.
5. Roast for 10–12 minutes, until shrimp turn pink and are cooked through.
6. Garnish with parsley and serve immediately.

💡 Pro Tip: Add a sprinkle of red pepper flakes if you like a little heat.

6. Steak Bites with Mushrooms and Green Beans

Servings: 4 | Prep Time: 10 min | Cook Time: 15 min | Net Carbs: ~5g per serving

Ingredients

• 1 ½ lbs sirloin steak, cut into 1-inch cubes
• 8 oz mushrooms, sliced
• 12 oz green beans, trimmed
• 3 tbsp olive oil
• 2 tsp steak seasoning (or salt, pepper, garlic powder)
• 1 tbsp Worcestershire sauce (sugar-free)
• 1 tbsp fresh parsley, chopped (optional)

Instructions

1. Preheat oven to 425°F. Line a large sheet pan with foil or parchment paper.
2. In a bowl, toss steak cubes with 2 tbsp olive oil, Worcestershire sauce, and seasoning.
3. On the sheet pan, toss mushrooms and green beans with the remaining olive oil, then spread them out.
4. Scatter steak bites over the veggies in a single layer.
5. Roast for 12–15 minutes, flipping halfway through, until steak is medium-rare and vegetables are tender.
6. Garnish with fresh parsley and serve immediately.

💡 Pro Tip: For more flavor, marinate the steak for 30 minutes in olive oil, garlic, and herbs before roasting.

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7. Crispy Baked Chicken Wings with Celery

Servings: 4 | Prep Time: 10 min | Cook Time: 40 min | Net Carbs: ~2g per serving

Ingredients

• 2 lbs chicken wings, patted dry
• 2 tsp baking powder (helps crispiness)
• 1 tsp garlic powder
• 1 tsp smoked paprika
• ½ tsp salt
• ½ tsp black pepper
• Celery sticks and keto ranch, for serving

Instructions

1. Preheat oven to 425°F. Line a sheet pan with foil and place a wire rack on top.
2. In a large bowl, toss wings with baking powder, garlic powder, paprika, salt, and pepper until well coated.
3. Arrange wings on the rack in a single layer.
4. Bake for 40 minutes, flipping halfway through, until crispy and golden brown.
5. Serve hot with celery sticks and keto-friendly ranch dressing.

💡 Pro Tip: For buffalo wings, toss the baked wings in sugar-free buffalo sauce right before serving.

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8. Pesto Chicken with Cherry Tomatoes and Zucchini

Servings: 4 | Prep Time: 10 min | Cook Time: 25 min | Net Carbs: ~6g per serving

Ingredients

• 4 boneless, skinless chicken breasts
• 2 medium zucchinis, sliced into half moons
• 1 pint cherry tomatoes
• ½ cup keto-friendly pesto
• 2 tbsp olive oil
• Salt and pepper, to taste
• Grated Parmesan, for garnish (optional)

Instructions

1. Preheat oven to 400°F and line a sheet pan with parchment paper.
2. Place chicken breasts in the center and surround with zucchini and cherry tomatoes.
3. Brush pesto generously over the chicken and drizzle olive oil over the vegetables.
4. Season with salt and pepper.
5. Roast for 25–28 minutes, until chicken reaches 165°F internally and veggies are tender.
6. Sprinkle with Parmesan before serving, if desired.

💡 Pro Tip: Add a handful of olives or artichokes to turn this into a Mediterranean-inspired meal.

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9. Cajun Shrimp with Cauliflower Rice

Servings: 4 | Prep Time: 10 min | Cook Time: 12 min | Net Carbs: ~5g per serving

Ingredients

• 1 lb large shrimp, peeled and deveined
• 4 cups cauliflower rice
• 3 tbsp olive oil
• 1 tbsp Cajun seasoning
• 1 tsp smoked paprika
• 1 tbsp lemon juice
• Chopped green onions, for garnish

Instructions

1. Preheat oven to 400°F.
2. In a bowl, toss shrimp with 1 tbsp olive oil, Cajun seasoning, paprika, and lemon juice.
3. On a sheet pan, spread cauliflower rice and toss with remaining olive oil, salt, and pepper.
4. Arrange seasoned shrimp evenly over the cauliflower rice.
5. Bake for 10–12 minutes, until shrimp are pink and cooked through.
6. Garnish with chopped green onions and serve hot.

💡 Pro Tip: Add sliced andouille sausage to make this dish heartier and even more flavorful.

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10. Italian Meatballs with Roasted Veggies

Servings: 4 | Prep Time: 15 min | Cook Time: 25 min | Net Carbs: ~6g per serving

Ingredients

• 1 lb ground beef
• 1 egg
• ¼ cup grated Parmesan
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• Salt and pepper, to taste
• 2 zucchinis, chopped
• 1 red bell pepper, chopped
• 1 cup sugar-free marinara sauce
• 2 tbsp olive oil

Instructions

1. Preheat oven to 400°F. Line a sheet pan with parchment paper.
2. In a bowl, combine beef, egg, Parmesan, garlic, seasoning, salt, and pepper. Form into 1-inch meatballs.
3. Arrange meatballs on the sheet pan with chopped zucchini and bell pepper. Drizzle vegetables with olive oil and toss.
4. Bake for 25 minutes, until meatballs are cooked through and vegetables are tender.
5. Warm marinara sauce on the stove and drizzle over the meatballs before serving.

💡 Pro Tip: Double the batch and freeze half the meatballs for an easy future meal.

11. Pork Chops with Roasted Cabbage Steaks

Servings: 4 | Prep Time: 10 min | Cook Time: 30 min | Net Carbs: ~7g per serving

Ingredients

• 4 bone-in pork chops (about 1 inch thick)
• 1 small head of green cabbage, sliced into 1-inch thick rounds
• 3 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried thyme
• Salt and pepper, to taste
• 1 tbsp apple cider vinegar (optional)

Instructions

1. Preheat oven to 400°F. Line a sheet pan with parchment paper.
2. Arrange cabbage steaks on the sheet pan, brush with olive oil, and sprinkle with garlic, thyme, salt, and pepper.
3. Place pork chops on the pan beside the cabbage and drizzle them lightly with olive oil.
4. Season pork chops with salt and pepper on both sides.
5. Roast for 25–30 minutes, flipping the chops once halfway through, until they reach an internal temperature of 145°F.
6. Drizzle the roasted cabbage with apple cider vinegar for extra flavor before serving.

💡 Pro Tip: For a golden crust, broil the pork chops for 2–3 minutes at the end.

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12. Buffalo Chicken with Roasted Cauliflower

Servings: 4 | Prep Time: 10 min | Cook Time: 25 min | Net Carbs: ~5g per serving

Ingredients

• 4 boneless, skinless chicken breasts
• 1 small head cauliflower, cut into florets
• ½ cup sugar-free buffalo sauce
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper, to taste
• Ranch or blue cheese dressing, for serving

Instructions

1. Preheat oven to 425°F and line a sheet pan with parchment paper.
2. Toss cauliflower florets with olive oil, garlic powder, salt, and pepper. Spread them out on one side of the pan.
3. Brush chicken breasts generously with buffalo sauce and place them on the other side.
4. Bake for 25 minutes, until chicken reaches 165°F and cauliflower is tender and golden.
5. Drizzle extra buffalo sauce over the chicken and serve with ranch or blue cheese dressing.

💡 Pro Tip: Add celery sticks and sliced avocado on the side to turn this into a complete keto meal.

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13. Lemon Garlic Cod with Spinach

Servings: 4 | Prep Time: 10 min | Cook Time: 18 min | Net Carbs: ~4g per serving

Ingredients

• 4 cod fillets (about 6 oz each)
• 4 cups fresh spinach
• 3 tbsp butter, melted
• 3 cloves garlic, minced
• 2 tbsp lemon juice
• 1 tsp lemon zest
• Salt and pepper, to taste
• Fresh parsley, for garnish

Instructions

1. Preheat oven to 400°F and line a sheet pan with parchment paper.
2. Spread spinach evenly on the pan and place cod fillets on top.
3. In a small bowl, mix melted butter, garlic, lemon juice, and zest. Pour over the fish.
4. Season with salt and pepper.
5. Bake for 15–18 minutes, until cod flakes easily with a fork.
6. Garnish with parsley and serve with lemon wedges.

💡 Pro Tip: Add halved cherry tomatoes to the spinach for extra flavor and color.

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14. Bratwurst with Roasted Cabbage and Mustard

Servings: 4 | Prep Time: 10 min | Cook Time: 30 min | Net Carbs: ~6g per serving

Ingredients

• 4 bratwurst sausages (keto-friendly)
• ½ head green cabbage, cut into wedges
• 2 tbsp olive oil
• 1 tsp mustard seeds
• 1 tsp garlic powder
• Salt and pepper, to taste
• Grainy mustard, for serving

Instructions

1. Preheat oven to 400°F. Line a sheet pan with foil or parchment paper.
2. Arrange cabbage wedges on the pan and drizzle with olive oil. Sprinkle with mustard seeds, garlic powder, salt, and pepper.
3. Nestle bratwurst sausages among the cabbage.
4. Roast for 25–30 minutes, flipping once halfway through, until sausages are browned and cabbage is tender.
5. Serve hot with a dollop of grainy mustard.

💡 Pro Tip: Add sliced onions or bell peppers for more variety and flavor.

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15. Taco-Spiced Chicken Fajitas

Servings: 4 | Prep Time: 10 min | Cook Time: 20 min | Net Carbs: ~7g per serving

Ingredients

• 1 ½ lbs boneless, skinless chicken breasts, sliced
• 3 bell peppers, sliced
• 1 red onion, sliced
• 3 tbsp olive oil
• 2 tbsp fajita seasoning (sugar-free)
• Juice of 1 lime
• Lettuce leaves or low-carb tortillas, for serving

Instructions

1. Preheat oven to 400°F and line a sheet pan with parchment paper.
2. In a large bowl, toss chicken, peppers, and onion with olive oil, fajita seasoning, and lime juice.
3. Spread mixture evenly on the sheet pan.
4. Roast for 20–22 minutes, stirring once halfway through, until chicken is cooked and veggies are tender.
5. Serve hot wrapped in lettuce leaves or low-carb tortillas, and top with sour cream or avocado.

💡 Pro Tip: Sprinkle shredded cheddar cheese over the fajitas in the last 5 minutes of baking for a cheesy, melty finish.

16. Greek Chicken with Olives and Feta

Servings: 4 | Prep Time: 10 min | Cook Time: 30 min | Net Carbs: ~6g per serving

Ingredients

• 4 bone-in, skin-on chicken thighs
• 1 pint cherry tomatoes
• ½ cup kalamata olives, pitted
• ½ red onion, sliced
• 3 tbsp olive oil
• 2 tsp dried oregano
• Salt and black pepper, to taste
• ½ cup crumbled feta cheese
• 2 tbsp chopped fresh parsley (optional)

Instructions

1. Preheat oven to 400°F and line a sheet pan with parchment paper.
2. Place chicken thighs on the sheet pan. Scatter cherry tomatoes, olives, and sliced onion around them.
3. Drizzle everything with olive oil and season with oregano, salt, and pepper.
4. Roast for 30–35 minutes, until chicken reaches 165°F and skin is crispy.
5. Sprinkle crumbled feta over the top and garnish with fresh parsley before serving.

💡 Pro Tip: Squeeze fresh lemon juice over the dish just before serving for a bright Mediterranean finish.

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17. Herb Butter Tilapia with Roasted Zucchini

Servings: 4 | Prep Time: 10 min | Cook Time: 15 min | Net Carbs: ~4g per serving

Ingredients

• 4 tilapia fillets
• 2 medium zucchinis, sliced into half moons
• 4 tbsp butter, melted
• 2 cloves garlic, minced
• 1 tbsp chopped fresh dill (or 1 tsp dried)
• 1 tbsp lemon juice
• Salt and pepper, to taste

Instructions

1. Preheat oven to 400°F and line a sheet pan with parchment paper.
2. Spread zucchini slices on one side of the pan and place tilapia fillets on the other.
3. In a small bowl, mix melted butter, garlic, dill, lemon juice, salt, and pepper. Drizzle evenly over the fish and veggies.
4. Roast for 12–15 minutes, until tilapia flakes easily with a fork and zucchini is tender.
5. Serve immediately with extra lemon wedges on the side.

💡 Pro Tip: Add a handful of cherry tomatoes to the pan for color and a burst of sweetness.

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18. BBQ Chicken Drumsticks with Roasted Cauliflower

Servings: 4 | Prep Time: 10 min | Cook Time: 40 min | Net Carbs: ~6g per serving

Ingredients

• 8 chicken drumsticks
• ½ cup sugar-free BBQ sauce
• 1 small head cauliflower, cut into florets
• 2 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper, to taste

Instructions

1. Preheat oven to 400°F. Line a large sheet pan with foil.
2. Toss cauliflower florets with olive oil, paprika, salt, and pepper. Spread them evenly on the pan.
3. Arrange drumsticks next to the cauliflower and brush generously with BBQ sauce.
4. Roast for 35–40 minutes, flipping drumsticks and brushing with more sauce halfway through.
5. Serve hot with a side of keto coleslaw or pickles.

💡 Pro Tip: For extra-crispy skin, broil the drumsticks for the last 3 minutes of cooking.

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19. Lemon Dijon Salmon with Broccolini

Servings: 4 | Prep Time: 10 min | Cook Time: 18 min | Net Carbs: ~5g per serving

Ingredients

• 4 salmon fillets
• 1 bunch broccolini, trimmed
• 3 tbsp olive oil
• 2 tbsp Dijon mustard
• 2 tbsp lemon juice
• 1 tsp lemon zest
• Salt and pepper, to taste

Instructions

1. Preheat oven to 400°F and line a sheet pan with parchment paper.
2. Arrange salmon fillets on one side and broccolini on the other.
3. In a small bowl, whisk together olive oil, Dijon mustard, lemon juice, and zest.
4. Brush half of the mixture over the salmon and drizzle the rest over the broccolini.
5. Season everything with salt and pepper.
6. Roast for 15–18 minutes, until salmon flakes easily and broccolini is tender.
7. Serve with lemon wedges for extra brightness.

💡 Pro Tip: Add a sprinkle of crushed almonds or pine nuts over the broccolini for extra crunch and healthy fats.

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20. Keto Breakfast Sheet Pan Bake

Servings: 6 | Prep Time: 10 min | Cook Time: 20 min | Net Carbs: ~3g per serving

Ingredients

• 8 large eggs
• 8 slices bacon
• 2 cups baby spinach
• 1 cup cherry tomatoes, halved
• 1 cup shredded cheddar cheese
• Salt and pepper, to taste

Instructions

1. Preheat oven to 375°F and line a sheet pan with parchment paper.
2. Lay bacon strips on the pan and bake for 8–10 minutes until they begin to crisp. Remove and set aside.
3. Scatter spinach and cherry tomatoes over the same sheet pan. Crumble the bacon over the veggies.
4. In a bowl, whisk eggs with salt and pepper. Pour evenly over the pan.
5. Sprinkle shredded cheese on top.
6. Bake for 15–20 minutes, until eggs are set and cheese is melted and bubbly.
7. Slice into squares and serve warm — or cool and store for quick breakfasts all week.

💡 Pro Tip: Swap cheddar for mozzarella and add sliced mushrooms for a different flavor profile.

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Final Thoughts

Keto sheet pan meals prove that low-carb eating doesn’t have to mean complicated cooking. With just one pan and a handful of fresh ingredients, you can create bold, satisfying meals with almost no cleanup. Whether you’re craving the zesty flavor of lemon garlic salmon, the kick of buffalo chicken, or a hearty breakfast bake that feeds the whole family — there’s a recipe here for every night of the week.