Keto Sweet Potato and Chicken Skillet

This Keto Sweet Potato and Chicken Skillet is a comforting one-pan meal where tender chicken breast browns alongside caramelized sweet potato, colorful bell peppers, and wilted spinach in a rich olive oil base. By keeping the sweet potato portion small and pairing it with plenty of low-carb vegetables, quality fat, and lean protein, this dish delivers cozy, sweet-savory flavor while staying keto-friendly. It is simple enough for busy weeknights, meal-prep ready for lunches, and impressive enough for effortless entertaining without compromising your low-carb goals.

Course Dinner, Main Course

Cuisine American

Keyword keto chicken, keto skillet, low carb dinner, one pan meal

Prep Time 15

Cook Time 25

Total Time 40

Servings servings

Calories 380kcal

Equipment

large skillet
Cutting board
Chef's knife
measuring spoons
Wooden Spoon

Ingredients

Chicken and marinade

1 1/2 pounds boneless skinless chicken breasts, cut into bite-size pieces
2 tablespoons olive oil for marinating the chicken
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried thyme or Italian seasoning
1 teaspoon fine sea salt divided, plus more to taste
1/2 teaspoon freshly ground black pepper

Vegetables

1/2 cup peeled sweet potato, cut into small 1/2-inch cubes
2 cups cauliflower florets, cut small fresh or thawed from frozen and well drained
1 cup red bell pepper, diced
1 cup green bell pepper, diced
3 cups fresh baby spinach, loosely packed
3 tablespoons olive oil for cooking
1 tablespoon butter optional, for extra richness
2 tablespoons chicken broth or water, for deglazing

Finishing touches

1/4 cup grated Parmesan cheese optional, for serving
2 tablespoons fresh parsley, chopped optional, for garnish

Instructions

Add the chicken pieces to a bowl and toss with olive oil, smoked paprika, garlic powder, onion powder, dried thyme, about 3/4 teaspoon of the salt, and the black pepper until evenly coated.
Let the seasoned chicken sit at room temperature while you prepare the vegetables so the flavors start to absorb.
Peel and finely dice the sweet potato into small 1/2-inch cubes, then chop the cauliflower florets and dice the bell peppers so the pieces are similar in size for even cooking.
Heat 2 tablespoons of the cooking olive oil in a large skillet over medium to medium-high heat until shimmering.
Add the chicken in a single layer and sear without stirring for a couple of minutes, then cook, stirring occasionally, until the pieces are browned on the outside and nearly cooked through, then transfer them to a plate and keep warm.
Add the remaining 1 tablespoon olive oil and the butter to the skillet, letting the butter melt and foam.
Stir in the diced sweet potato and cauliflower, sprinkle with the remaining salt, and cook, stirring occasionally, until the sweet potato starts to caramelize and the cauliflower is just tender, adding a splash of broth if the pan gets too dry.
Add the red and green bell peppers to the skillet and cook until crisp tender and lightly browned in spots.
Pour in the chicken broth and scrape up any browned bits from the bottom of the skillet to create a light, flavorful pan sauce.
Return the browned chicken and any accumulated juices to the skillet, toss to combine with the vegetables, and cook for a few more minutes until the chicken is cooked through and the sweet potato cubes are tender.
Add the baby spinach and gently fold it into the hot skillet until just wilted, then taste and adjust salt and pepper as needed.
Remove the skillet from the heat, sprinkle with Parmesan and parsley if using, and serve hot straight from the pan for a cozy, keto-friendly meal.

Notes

To keep this dish strictly keto, resist the urge to increase the sweet potato amount; the recipe is designed so a small portion provides flavor and creaminess without pushing the carbs too high. Cutting the sweet potato pieces small helps them caramelize quickly and stretch further through each serving. Use a heavy skillet, such as cast iron, for the best browning on both the chicken and vegetables. If you prefer dark meat, boneless skinless chicken thighs work well and add extra richness while remaining keto-friendly. Leftovers store well in the refrigerator for up to 3 days and reheat nicely in a covered skillet over low heat with a splash of broth to keep the chicken tender.

Nutrition