Low Carb Spicy Peanut Chicken and Broccoli, marinated in a bold peanut butter sauce and baked on one sheet pan, with 7g carbs and 23g protein per serving. It's a weeknight dinner I keep coming back to.
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Managing blood sugar through food is at the core of everything I make at I Hacked Diabetes. With a background in natural nutrition, I build recipes that are low in carbs, high in protein, and have minimal impact on blood sugar, and this one checks every box.
If you're building out your low-carb dinner rotation, check out my Low Carb Taco Skillet, Low Carb Caprese Chicken and this Sheet Pan Lemon Garlic Chicken for more easy, blood-sugar-friendly meals.
What makes this low carb spicy peanut chicken different?
Most spicy peanut chicken recipes online are stir-fries or Thai-style dishes. This version is different: bone-in thighs baked at high heat on a single sheet pan, with broccoli roasting alongside and a marinade that doubles as a dipping sauce.
- Sheet pan means less effort and crispier skin
- Bone-in thighs stay juicy at 425°F where breasts dry out
- Broccoli roasts right alongside, one pan, one cleanup
- No rice, no noodles, no filler carbs
Pro Tip
Reserve ¼ cup of marinade before adding the raw chicken. Use it as a dipping sauce at the table. Don't skip this.
Ingredients for the Spicy Peanut Chicken
The Marinade
- Natural creamy peanut butter: the base of the sauce; natural peanut butter blends smoothly without added sugars
- Soy sauce: adds depth and salt; low-sodium works fine
- Lime juice: brightens the whole sauce and cuts through the fat
- Brown sweetener: just enough to balance the heat without spiking blood sugar
- Cayenne pepper: adjustable heat; start with the recipe amount and add more if you like it hot
- Olive oil: helps the marinade coat evenly and the chicken crisp in the oven
The Protein and Veg
- Bone-in, skin-on chicken thighs: stay juicy at high heat; the skin crisps up beautifully at 425°F
- Broccoli florets: absorb the pan drippings and char slightly at the edges
- Olive oil: toss the broccoli in 2 tablespoon before adding to the pan; helps it roast instead of steam
- Salt and black pepper: season the broccoli directly before it goes on the sheet pan
* See the recipe card for a complete list of ingredients and measurements.
Step by step instructions
How to make low carb spicy peanut chicken and broccoli
STEP 1: Make the marinade. Mix all marinade ingredients in a bowl, then pull out ¼ cup and set it aside for dipping.
STEP 2: Marinate the chicken. Add thighs to the bowl, coat well, and refrigerate for at least 1 hour.
- Step 3: Press into patties
- Step 4: Cook in oven for x minutes at 400 degrees
STEP 3: Bake. Transfer chicken to a foil-lined sheet pan at 425°F. At the 20-minute mark, add broccoli tossed in olive oil, salt, and pepper. Continue baking 20-25 minutes until chicken hits 165°F.
STEP 4: Serve with the reserved dipping sauce.
Pro Tip
Want softer broccoli? Add it at the 15-minute mark instead of 20.
Recipe Tips
- Use a meat thermometer. Bone-in thighs can look done before they are; pull at 165°F.
- Don't crowd the pan. Space between pieces means crispier skin.
- Natural peanut butter only. The processed kind adds sugar and throws off the sauce texture.
- Marinate longer for deeper flavour. Overnight in the fridge is even better than 1 hour.
- Let the chicken rest 5 minutes before serving.
Variations & Swaps
- Boneless thighs or breasts: reduce cook time to 25-30 minutes and check the temp early.
- More heat: add ½ teaspoon chili flakes to the marinade or a splash of hot sauce.
- Less heat: cut the cayenne in half or omit it entirely.
- Different veg: green beans, cauliflower, or zucchini all roast well on the same pan.
- Sweetener swap: monk fruit or erythritol will keep it sugar-free but you'll lose the subtle molasses flavour the brown sweetener brings.
Macros & Nutrition
Per serving this low carb spicy peanut chicken and broccoli comes in at 395 calories, 31g fat, 7g total carbs, and 23g protein across 6 servings.
The fat comes mostly from olive oil and natural peanut butter, both unsaturated sources. Broccoli handles the fiber, and with no rice or starch on the pan, this is a true low carb meal.
Storage
- Fridge: store in an airtight container for up to 4 days.
- Reheat: oven at 375°F for 10 minutes keeps the skin crispier than the microwave.
- Freeze: freezes well. For best texture, freeze the chicken separately before adding broccoli.
- Meal prep: marinate the chicken the night before and bake fresh. The broccoli takes minutes to toss and add mid-bake.
Frequently Asked Questions
Yes, but reduce oven time significantly. Boneless breasts at 425°F take 25-30 minutes max. Use a thermometer and pull at 165°F or they'll dry out.
Natural peanut butter is low in carbs and has a low glycemic impact. The sauce in this recipe uses a small amount of brown sweetener, keeping total carbs at 7g per serving. It has minimal impact on my blood sugar.
You can, but the flavour won't penetrate as deeply. Even 30 minutes makes a difference. The overnight marinade is what gives this its bold, layered flavour.
Recipe Card
Low Carb Spicy Peanut Chicken and Broccoli
RECIPE VIDEO
Equipment
Ingredients
- 2 tablespoon brown sweetener
- ¼ cup creamy peanut butter natural
- ¼ cup soy sauce
- ¼ teaspoon cayenne pepper
- 4 garlic cloves
- 2 limes juice
- ½ cup olive oil
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 6 chicken thighs
- 4 cups broccoli florets
- 2 tablespoon olive oil
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- In a bowl, whisk together peanut butter, soy sauce, lime juice, olive oil, brown sweetener, cayenne, salt, and black pepper until smooth.
- Reserve ¼ cup of marinade and set aside for dipping.
- Add chicken thighs to the bowl and coat well. Cover and refrigerate for at least 1 hour.
- Preheat oven to 425°F. Line a sheet pan with foil and spray with olive oil.
- Transfer marinated chicken to the sheet pan in a single layer.
- Bake for 20 minutes.
- While chicken bakes, toss broccoli florets in olive oil, salt, and black pepper.
- At the 20-minute mark, add broccoli to the sheet pan around the chicken.
- Continue baking for another 20-25 minutes until chicken reaches 165°F internal temperature.
- Remove from oven and let chicken rest 5 minutes before serving.
- Serve with reserved peanut dipping sauce on the side.
Notes
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooked food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
Oscar Chimenti says
I make this on repeat, it's one of those recipes that never gets old.