• Keto Gourmand

Roast chicken

Roast chicken is one of our favorite Sunday lunch classics. Juicy from the inside and crunchy from the outside, roast chicken is an excellent choice for a family lunch and you can use any leftovers next day in a variety of different meals. To achieve a tasty roast chicken inside and out, make sure to season it all over, in the cavity and underneath the skin. If possible, marinate the chicken at least 2 hours before roasting it or leave it to marinate in the fridge overnight. This keto roast goes perfectly with roasted vegetables which you can add about 30 - 40 minutes before the chicken is finished. The other great option is mashed vegetables. Roasted carrots or butternut squash chunks are an excellent choice if your daily carb limit is between 50 to 100. If your carb limit is 20 grams per day, use broccoli, cauliflower, eggplant, and other lower-carb vegetables.


  • 1 whole chicken (2 kg)

  • 1 medium-size onion, chopped into bigger chunks

  • 1 lemon, cut in quarters

  • 4 whole garlic cloves

  • 3 tbsp olive oil

  • 1 tbsp butter, melted

  • Spices: salt, pepper, garlic powder, rosemary, parsley, thyme, hot paprika


  • Leave the chicken to rest at room temperature at least 30 minutes before roasting it

  • Preheat the oven at 220°C

  • Prepare the marinade by mixing butter, garlic powder, rosemary, parsley, thyme, and hot paprika

  • Pour the butter marinade underneath the breast skin (gently lift the skin using a small spoon) and then season it a bit with salt

  • Season the chicken cavity with salt, paprika, garlic, and pepper, drizzle it with olive oil and fill it with a few chunks of onion, whole garlic cloves and lemon quarters

  • On the outside, drizzle the whole chicken with olive oil (use your hand to distribute the oil evenly) and then season it with salt, pepper, paprika, and garlic powder

  • Spread the rest of the onion chunks on the bottom of your roasting pan and lay the chicken on the onion bed, breast up

  • Roast for about 15 minutes at 220°C

  • Lower the temperature to 180°C and roast for another 80 minutes, basting it from time to time if the skin gets dry until it gets a nice color and the juices are clear. If you have a meat thermometer, the internal temperature of the breasts or tights should be at 75°C

Roasting time depends on the size of the chicken but the general rule would be to roast it the first 15 minutes at 220°C plus 20 minutes per 500 grams at 180°C.

  • Once finished, remove the chicken from the oven and let it rest for about 15 minutes before you start carving it

Enjoy ❤️


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