Low-Carb Spanish Chicken Bake
This Low-Carb Spanish Chicken Bake is a delicious, one-pan oven dish packed with bold Spanish flavors. Juicy chicken thighs are baked with smoky paprika, garlic, bell peppers, tomatoes, and olives, creating a rich and aromatic dish that’s both healthy and satisfying. It’s low in carbs, high in protein, and keto-friendly, making it perfect for a nutritious weeknight meal.
Ingredients
For the Chicken:
4 bone-in, skin-on chicken thighs (or boneless, if preferred)
1 teaspoon smoked paprika
½ teaspoon garlic powder
½ teaspoon ground cumin
½ teaspoon dried oregano
Salt & black pepper, to taste
1 tablespoon olive oil
For the Spanish Sauce & Vegetables:
1 tablespoon olive oil
½ red onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 cloves garlic, minced
1 teaspoon smoked paprika
½ teaspoon ground cumin
½ teaspoon chili flakes (optional, for heat)
½ cup cherry tomatoes, halved
½ cup canned diced tomatoes (no sugar added)
¼ cup green olives, sliced
¼ cup chicken broth
1 teaspoon red wine vinegar (or lemon juice)
Fresh parsley or cilantro, for garnish
Instructions
1. Prepare the Chicken:
1. Preheat oven to 400°F (200°C).
2. Pat the chicken thighs dry and season with smoked paprika, garlic powder, cumin, oregano, salt, and black pepper.
3. Heat 1 tablespoon olive oil in a large oven-safe skillet over medium-high heat.
4. Sear the chicken thighs skin-side down for 4-5 minutes, then flip and cook for another 2 minutes. Remove from pan and set aside.
2. Cook the Vegetables & Sauce:
1. In the same skillet, add 1 tablespoon olive oil and saute red onion and bell peppers for 3 minutes until slightly softened.
2. Stir in garlic, smoked paprika, cumin, and chili flakes, cooking for 30 seconds until fragrant.
3. Add cherry tomatoes, canned diced tomatoes, olives, chicken broth, and red wine vinegar. Simmer for 5 minutes to let flavors blend.
3. Bake the Dish:
1. Nestle the seared chicken thighs back into the pan, skin-side up.
2. Transfer the skillet to the oven and bake for 25-30 minutes until the chicken is cooked through (internal temp 165°F / 75°C)
4. Serve & Garnish:
1. Remove from oven and let rest for 5 minutes.
2. Garnish with fresh parsley or cilantro.
3. Serve on its own or with cauliflower rice for a complete low-carb meal.
Nutritional Information
Calories: ~320
Protein: 28g
Fat: 18g
Carbohydrates: 8g
Fiber: 2g
Sugar: 4g
(Values may vary based on ingredient choices.)
Total Time
Prep time:10 minutes
Cook time:40 minutes
Total time: 50 minutes
Notes & Tips:
Make It Spicier: Add more chili flakes or a splash of hot sauce.
Use Boneless Chicken: If using boneless chicken thighs or breasts, reduce baking time to 18-20 minutes.
Storage: Keeps well in the fridge for up to 3 days. Reheat in a skillet or microwave.
Serving Ideas: Pair with zucchini noodles, a green salad, or roasted asparagus for a full meal.