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Get ready to whip up a deliciously easy and satisfying low-carb meal with our Tahini Chicken Eggplant Tray Bake.
This recipe has it all! Tender chicken thighs, roasted eggplant, and a creamy tahini dressing, all cooked together on a single tray. It's the perfect hassle-free meal that's big on flavor and low on carbs, making it a must-have for anyone following a low-carb or keto lifestyle. Get your taste buds ready for a mouthwatering adventure with this simple and tasty dish!
Recipe Tips
Are you following a high-protein diet? Simply add more chicken thighs, or even better - swap them with chicken breasts. Keep in mind that chicken breasts tend to cook a bit faster than thighs due to their lower fat content. Remember to keep an eye on the chicken breasts as their cooking time may vary slightly depending on their size and thickness. It's always recommended to use an instant-read thermometer to ensure the chicken is fully cooked but still moist.
Veggie Options: Feel free to get creative with the vegetable selection in this tray bake. If you're not a fan of eggplant, you can substitute it with zucchini, bell peppers, or even cauliflower florets. Adjust the cooking time accordingly based on the vegetable's density and desired tenderness.
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Hands-on Overall
Serving size 1 chicken thigh + eggplant
Nutritional values (per serving, 1 chicken thigh + eggplant)
Net carbs8.8 grams
Protein52.5 grams
Fat33.6 grams
Calories572 kcal
Calories from carbs 6%, protein 38%, fat 56%
Total carbs15.9 gramsFiber7.2 gramsSugars7.8 gramsSaturated fat8.9 gramsSodium854 mg(37% RDA)Magnesium99 mg(25% RDA)Potassium1,063 mg(53% EMR)
Ingredients (makes 4 servings)
Tray bake:
- 2 large eggplants (aubergines), halved (750 g/ 1.7 lb)
- 3 tbsp extra virgin olive oil, divided (45 ml)
- 1/2 tsp sea salt
- 1/4 tsp ground pepper
- 4 large or 8 small chicken thighs, skin-on and bone-in (900 g/ 2 lb) - will yield about 600 g/ 1.3 oz meat
- 1/2 pack feta, crumbled (100 g/ 3.5 oz)
- 1/2 cup Tahini Dressing (120 ml/ 4 fl oz)
- Optional: fresh parsley to serve
Instructions
- Preheat the oven to 200°C/400°F (fan-assisted) or 220°C/425°F (conventional). Cut the eggplant into quarters lengthwise and then slice into approximately 1 cm (1/2 inch) thick slices. Drizzle with 2 tablespoons (30 ml) of olive oil, season with salt and pepper, and bake for about 15 minutes.
- While the eggplant is baking, prepare the chicken. Pat-dry the chicken thighs with a paper towel and season with salt and pepper. Grease a skillet with the remaining olive oil. Once hot, add the chicken thighs, skin side down, and cook for about 5 minutes until the skin is lightly browned and crispy. Flip the chicken and cook for another minute. Remove the chicken from the skillet and set aside.
Note: Four large (or up to eight smaller) bone-in, skin-on chicken thighs (900 g/ 2 lb) will yield about 600 g/ 1.3 oz meat.
- Remove the tray with the eggplant from the oven and place the chicken thighs, skin side up, on top. Place back in the oven, turning the tray to ensure even baking of the eggplant.
- Bake for an additional 15 to 20 minutes until the eggplant is lightly golden and soft, and the chicken is cooked through (reaching an internal temperature of 74°C/165°F).
- During the last 5 minutes of baking, sprinkle crumbled feta cheese over the eggplant.
- While the chicken is in the oven, prepare the Tahini Dressing by mixing tahini paste with lemon juice, sweetener, minced garlic, salt, and pepper. Adjust the consistency with a dash of water if needed.
- To serve, drizzle the tahini dressing over the chicken and eggplant. Optionally, top with fresh parsley. This meal is best enjoyed fresh but can be stored in the fridge (with the tahini dressing stored separately in a jar) for up to 3 days.
Ingredient nutritional breakdown (per serving, 1 chicken thigh + eggplant)
| Net carbs | Protein | Fat | Calories |
|---|
| Eggplant (aubergine), fresh |
| 5.4 g | 1.8 g | 0.3 g | 47 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 10.1 g | 90 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Chicken thighs (with skin, bone-in, raw), without drippings |
| 0 g | 44.3 g | 9.2 g | 272 kcal |
| Feta cheese |
| 1 g | 3.6 g | 5.3 g | 66 kcal |
| Tahini Dressing, homemade (KetoDiet blog) |
| 2.3 g | 2.8 g | 8.6 g | 97 kcal |
| Total per serving, 1 chicken thigh + eggplant |
| 8.8 g | 52.5 g | 33.6 g | 572 kcal |
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