This Keto Chicken Satay Sheet Pan Dinner is inspired by the popular flavors of Chicken Satay, including that yummy peanut sauce. A simplified preparation that eliminates the skewers and grilling, this dairy free low carb chicken sheet pan meal will be a hit with the entire family!
We love chicken satay and order it every time we visit our favorite Thai restaurant here in Roatan. I obviously took a few liberties with this Keto chicken satay version, both to cut carbs, and to make it a sheet pan dinner rather than a grilled skewer recipe as it is traditionally prepared in Southeast Asia.
The delicious marinade, peanut sauce, and cucumber garnish make this keto chicken satay sheet pan dinner a pretty tasty substitute for the real thing.
For a more authentic satay experience though, you can absolutely skewer the chicken after marinating and cook on the grill – time and weather permitting. Without question, grilling adds another level of flavor that you just can’t get with baking – but it’s not always practical unfortunately.
The most time consuming part of this Keto Chicken Satay Sheet Pan Dinner recipe is going to be the marinating. The longer you let that chicken soak in a tasty bath of the coconut milk, spices, and aromatics, the more tender and flavorful your end result will be.
I recommend a minimum of 2 hours, with an overnight marinade being ideal. You can also freeze the chicken in the marinade and then thaw it when you’re ready to cook.
Once you’ve finishing marinating, you’re ready to bake (or grill.)
Traditionally Chicken Satay is served as a street food or appetizer, but I’ve added cauliflower rice here to make it a complete low carb meal.
To keep this keto chicken satay easy, concentrate the flavors, and minimize clean up, we’re baking our cauliflower rice right on the sheet pan with the marinated chicken. The end result is a mellow flavor and slightly chewy texture that is more reminiscent of real rice than boiled or steamed cauliflower rice in my opinion.
But now we’re getting to the best part of any satay dish, and that’s the ubiquitous peanut sauce!
Salty, sweet, spicy, and with a punch of ginger and garlic, this crave-worthy peanut sauce is definitely the star of the show. Still, there isn’t a single thing on this plate that isn’t bringing something delicious to the table.
The crunchy cabbage and cucumber bring color and texture, the lime a welcome acidity, and the cilantro a freshness that brightens up the warm, rich flavors of the chicken and peanut sauce.
But wait, there’s more! 😂
This Keto Chicken Satay Sheet Pan Dinner is perfect for meal prepping in advance, because it’s equally delicious as a cold salad preparation as it is fresh out of the oven!
So you can be enjoying this chicken dinner all week long. 🙌🏻
I mean it just keeps getting better and better, am I right?
I’m on the edge of my seat waiting for you guys to try it and report back! Meanwhile, since there are always questions, I’m going to include a little FAQ before the recipe:
Is this Keto Chicken Satay Sheet Pan Meal really spicy?
There is curry powder in the marinade and jalapeño in the peanut sauce, but I wouldn’t call this dish extremely spicy as written. It’s got more of a warmish vibe, but if you are serving it to kids or are very sensitive to spice then I’d reduce the jalapeno in the peanut sauce to 1 teaspoon instead of a full tablespoon. Then taste it and you can always add a little more to get just the right amount of heat for your family.
If, like me, there’s no such thing as too spicy, then I recommend using a spicier pepper like Serrano or red Thai chili to really get your nose running!
Is there a peanut free option for the satay sauce?
Yes! You can substitute almond butter for the peanut butter, or even sunflower or cashew butter if almonds are an issue for you.
Can I substitute other proteins for the chicken in this keto satay recipe?
Also yes! Depending on the region, satay is made with a wide variety of different proteins, so almost anything can work. For the flavors in this particular marinade and peanut sauce, I recommend pork, shrimp, or tofu as solid options.
Beef can work but it has a stronger flavor and is less appealing for this in my opinion. I also have a Keto Teriyaki Beef Skewers recipe that you might want to try if beef is what you’re working with.
If using shrimp, don’t marinate longer than 2 hours, and depending on the size of them (if they are on the small side) you may need to cut down on the baking time so they don’t dry out.
Does it matter what sweetener I use for this recipe?
Not really. I used granulated erythritol in my version, but any sugar free sweetener will work here. Monkfruit would be my other go-to, but you can use stevia, Sucralose, or whatever sweetener you prefer.
If you’re Paleo but not keto, you can use maple syrup or honey to sweeten. Erythritol measures the same as sugar, so if you’re using something highly concentrated like liquid stevia, you’ll have to figure out the conversion so it doesn’t turn out too sweet.
Ok that should do it, let me know if you have any other burning questions about this recipe in the comments and I’ll add them to the FAQs for easy reference.
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Keto Chicken Satay Sheet Pan Dinner
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Diabetic
Description
This Keto Chicken Satay Sheet Pan Dinner is inspired by the popular flavors of Chicken Satay, including that yummy peanut sauce. A simplified preparation that eliminates the skewers and grilling, this dairy free low carb chicken sheet pan meal will be a hit with the entire family!
Ingredients
For the satay:
- 1/4 cup canned coconut milk (unsweetened)
- 2 tablespoons soy sauce
- 1 tablespoon fish sauce
- 1 teaspoon grated lime zest
- 1 clove garlic, minced
- 1 inch piece of ginger, peeled and minced
- 2 tablespoons yellow curry powder
- 1 teaspoon garam masala
- 1 tablespoon granulated erythritol
- 2 pounds boneless skinless chicken breast, cut into strips or cutlets
- 3 cups riced cauliflower
- 2 tablespoons avocado oil
- Lime wedges, cilantro, shredded cabbage and/or cucumber slices to garnish
For the peanut sauce:
- 1/2 cup peanut butter or almond butter (sugar free, all natural)
- 2 teaspoons minced fresh ginger
- 1 teaspoon minced fresh garlic
- 1 tablespoon chopped fresh jalapeño pepper
- 1 tablespoon fish sauce (sugar free)
- 1 tablespoon white vinegar (sugar free)
- 1 tablespoon lime juice
- 2 tablespoons water
- 2 tablespoons granulated erythritol sweetener
Instructions
- Combine the coconut milk, soy sauce, fish sauce, lime zest, garlic, ginger, curry powder, garam masala, and erythritol in a large bowl. Add the chicken and stir well so all of the pieces are coated.
- Cover and marinate in the refrigerator for at least 2 hours or overnight (or freeze until ready to thaw and cook.)
- When ready to cook preheat the oven to 450 degrees Fahrenheit.
- Spread cauliflower rice over the sheet pan.
- Place the chicken pieces on top of the cauliflower.
- Drizzle with avocado oil.
- Bake for 20 minutes. Serve warm or cold with the peanut sauce, garnished with cucumber slices, shredded cabbage, lime wedges, and fresh cilantro if desired. Store leftovers in an airtight container for up to 5 days.
To make the peanut sauce:
- Combine all of the sauce ingredients in a blender, magic bullet, or food processor and blend until smooth.
- Taste and adjust sweetness and saltiness to your preference before serving.
- Store leftovers in the refrigerator for up to 1 week.
Notes
Approximate net carbs per complete serving = 4g
Nutrition info for 2 T peanut sauce: 109 calories, 8g fat, 3g carbs, 1g fiber, 2g net carbs, 4g protein
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: keto Main Dish
- Method: Sheet Pan Dinner
- Cuisine: Asian
Nutrition
- Serving Size: 4 oz chicken, 1/2 cup rice, 2 T sauce
- Calories: 353
- Fat: 14g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 40g
Keywords: Keto Chicken Satay, Keto Sheet Pan Dinner, Keto Chicken Dinner
Augustin says
This is delicious, both the chicken marinade and the peanut sauce. I don’t do well with cauliflower, so I serve it over shredded cabbage.
★★★★★
Camden says
oh my goodness, the sauce for this is so delicious I just make it sometimes to put on whatever’s handy
★★★★★
Mary Griffith says
Are you supposed to pour the extra marinade over the chicken and cauli rice to bake? Or just throw out the excess? Thank you!
BB says
Having gained 6 pounds in the past six months trying the WW program, I am back in the IBIH fold. Thanks for this amazing recipe featuring my favorite flavors, guilt free.
★★★★★
Rachel King says
So delicious!! Have made it several times and we love it. In fact, I now keep the peanut sauce in the fridge for quick meal prep. YUMMY
★★★★★
Linda says
I love your recipes and excitedly pinned this one. Then the news about erythritol came out. Could stevia be a substitute, if so how much?
Laura says
I’m not on keto so I subbed coconut palm sugar for the sugars called for. I also didn’t have any cauliflower rice on hand so I placed some frozen veggies around the chicken on the pan and drizzled them with a little oil (it was a melody of carrots, broccoli, and cauliflower and cooked up just fine). I enjoyed the chicken but I might use my other peanut sauce recipe because it includes honey and red pepper flakes which is more to my liking. Again, since we weren’t stuck to keto (I was serving this as dinner for my husband, myself, and our two toddlers), I served this with brown rice (just the frozen kind you can microwave up in 3 minutes). I know I didn’t make exactly as written or serve this as directed, nevertheless this chicken satay recipe is going to be a keeper for us— thank you!
★★★★★
Sue says
Very good, but I ditched the Indian spices (curry powder and garam masala) and used Thai curry paste instead, which made it like our local Thai restaurants.. Thai curry paste comes in different colors/flavors, but I chose yellow and it turned out great! I love heat, but Thai chili paste is very hot, so if you’re sensitive to heat start with a small amount. I used 3 tablespoons of yellow, and it was just right. I love your recipes! Thank you. :>)
★★★★
LauraS says
Hi, just got the email with this recipe. I have a question, is the 4 net carbs including 2 TBSP of the peanut sauce or is that in addition to? Thanks!!
Mellissa Sevigny says
It includes the chicken, cauliflower rice, and sauce as per the serving size in the nutrition info.
Judy says
Wow, made this tonight and it was delicious!! Added a diced yellow and red pepper to give it some color. This is definitely going to be part of my meal rotation. Thank you!!!
★★★★★
Mellissa Sevigny says
So happy to hear that you enjoyed it – thanks for taking the time to rate and comment!
Dana says
This looks amazing! Is the white vinegar regular plain white vinegar or unsweetened rice wine vinegar?
Megan says
This was an awesome recipe, worthy of company. Both my husband and I loved it. Followed the recipe exactly as written, and wouldn’t change a thing. Thanks for all of your wonderful keto recipes…your recipes have helped keep me at my ideal weight for many years now…many thanks!!
★★★★★
Stephanie W says
I love chicken satay at my Thai restaurant as well and can’t wait to try this. I plan to make this next week. I am hoping I am not asking a repetitive question, as I tried to read the post and reviews for my answer but didn’t see one. I have many bags of frozen cauliflower rice that I need to use up. Do you recommend defrosting this type of rice before cooking? I am thinking the moisture from it being frozen would water down the cooking process.
Mellissa Sevigny says
I haven’t tried it with frozen but yes I think you should defrost and drain as much of the liquid out as possible before using in this recipe.
cheril says
This is amazing!! I could swim in that peanut sauce!
Mellissa Sevigny says
Meeeee toooo! So happy you liked it!
Elinor says
I tried this last night for the first time and it was delicious. My husband and I both loved it. Easy enough and wonderful flavors both from the marinade and the sauce. I doubled the recipe and put half of the uncooked, marinating chicken, in the freezer for another time. As much as we enjoyed the sauce, if you’re short on time you can skip the sauce because the chicken alone was delicious. Sauce is a plus. I marinated for only 2 hours and that was sufficient. The flavor of the cauliflower rice was also superb. Thanks for a great recipe!
★★★★★
Mellissa Sevigny says
Thanks for letting me know you guys enjoyed it Elinor! I do love the flavor of the chicken itself also, but the sauce really puts it over the top for me – and especially when it soaks into the cauliflower rice! 😍
Sharlene says
Thanks for sharing this recipe; it’s soooooo good! It was so easy to prep in the morning to marinate, which definitely made it tender. I didn’t have cauliflower to rice so finely chopped a small amount of tofu and marinated that separately then lightly fried it. Non-Keto hubby had his with rice and the recipe got the thumbs up from him too, yay! Will definitely be making this regularly :-)
★★★★★
Mellissa Sevigny says
So happy to hear that you were able to make this recipe work for both of you! Thanks for taking the time to rate and comment!
Kelly says
This is SO delicious!! The flavors all come together so well. Totally adding this to the rotation. My husband also really loved it. Not a ton of work either! Thank you for another winner, Melissa. PS. I subbed thighs for breasts. So delish.
★★★★★
Mellissa Sevigny says
Thanks for taking the time to rate and comment Kelly! I love that it worked for both you and your husband – that always makes my day!
Nancy says
It would be great if you could add the sodium content to the nutritional information for those of us who have to monitor our sodium intake for health reasons. Thank you.
★★★★★
Anna says
This sounds wonderful and comments are very promising. I’m wondering if anyone has tried this with boneless chicken thighs?
Kristi Hovland says
I’ve made a lot of satay dishes over the years and this was bar far the best one I’ve ever tasted. Thank you for helping me realize that eating healthier doesn’t have to be boring, it is much more flavourful than my regular recipes!
Mellissa Sevigny says
That’s high praise Kristi, thank you so so much!
Tonë says
Excellent recipe, so delicious- full of flavour. This will become a staple in our household.
★★★★★
Mellissa Sevigny says
So happy to hear it – we love this one too!
Nicole says
This was fabulous! I loved how easy it was to put together and my non-low carb family liked it too. :) I will be making this regularly!
★★★★★
Amy says
This sounds delicious and I’ll try it this week. Your nutrition info is for the entire dish and also for 2T peanut sauce. Does the info per serving include 2T of sauce, or is that without the sauce?
Dot says
Fabulous!!!! Added extra crushed peanut and some veggies for color in the cauliflower rice. Used liquid ginger and it added extra flavor. YIM!!!
★★★★★
KimRock says
Great recipe and so easy. As usual with Melissa’s recipes the sauce is a superstar! I highly recommend and will be making this often. Thank you Melissa for so many easy, dependable and truly tasty recipes.
★★★★★
Susan Zwahlen says
If there were 10 stars available, I would give this a full TEN! Wow! The chicken cooked to perfection and everything was so flavorful, it was definitely a restaurant-level taste experience! The sauce is over-the-top goodness! I am telling all my friends about this recipe – keto or otherwise. Thank you for another impressive meal!
★★★★★
Mellissa Sevigny says
Thanks so much Susan, thrilled to hear it!
Aimee Bentley-Henson says
This recipe was simply AMAZING!!! We all loved it and it is going in the regular rotation!! I am the only one who is fully on Keto, my daughter is watching her carbs, and dear hubby is doing what he wants. It was easy to adapt this for us all. We just put cauliflower rice under 1/3 of the pan and cooked basmati rice under the rest – that way we all got to enjoy the saucy deliciousness. The only change we made was to add a bit of coconut milk to the peanut sauce to loosen it up a bit.
★★★★★
Mellissa Sevigny says
So glad it was a hit with everyone and that you were able to customize it!
Brenna says
While I’m quite content with this meal overall, and the sauce surprised and delighted me (it was hard to keep my spoon out of it), the chicken had a very strong flavor. It may have been the curry I used as it was the first time I’ve used this brand or that I marinated for 48 hours. Also, I’m not a huge fan of cauliflower rice, so I fried up some green cabbage and served the chicken and a good bit of that stunning peanut sauce on top. Prep was quite easy – I’ll def make this again. Thanks!!
★★★★
Sue says
Can I freeze this in batches with the peanut sauce? Thanks so much for all your wonderful recipes and beautiful website.
Mellissa Sevigny says
I wouldn’t recommend freezing the peanut sauce, but the chicken and cauliflower rice should freeze just fine.
Cheryl says
Is this with canned coconut milk or the drinking kind??
Mellissa Sevigny says
Canned coconut milk! Thanks for the question, I updated the recipe to be more specific.
Deni says
This was truly delicious. It would be wonderful if you could arrange to have this print with the option to print or not print the photo, as well as shorten it up so it prints neatly on one page. Thanks so much!
★★★★★
Mellissa Sevigny says
Thanks Deni, I’ll look into the print options to make this more user friendly!