Rating: 5 stars
3 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

This keto one-pan meal not only saves time, clean up is a breeze too! You can have dinner on the table in under 30 minutes for those busy weeknights. This recipe is also ideal for meal preppers who like to have food ready to grab and go during the week.


Recipe Summary

15 mins
30 mins
15 mins
4 servings


Original recipe yields 4 servings
The ingredient list now reflects the servings specified
Ingredient Checklist


Instructions Checklist
  • Preheat the oven to 425 degrees F (220 degrees C). Line a 12x18-inch rimmed baking sheet with aluminum foil.

  • Combine garlic powder, onion powder, and black pepper in a bowl. Sprinkle over both sides of chicken tenders. Wrap each tender with a slice of bacon and set in the middle of the baking sheet.

  • Place halved asparagus spears on one side of the chicken. Season with salt and pepper to taste and drizzle with 1 tablespoon of oil.

  • Place riced cauliflower on the other side of the chicken and season with salt and pepper to taste. Drizzle with remaining 2 tablespoons of olive oil.

  • Roast in the preheated oven for 13 to 15 minutes, stirring cauliflower and asparagus halfway through.

  • Set oven to broil and cook until bacon is browned and sizzling and chicken is no longer pink in the center, an additional 2 to 3 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

  • Remove from oven and drizzle tenders with hot sauce. Serve immediately, or divide into storage containers and refrigerate.

Cook's Notes:

Try not to overcrowd the baking sheet; use 2 sheets if necessary.

You can make your own riced cauliflower by chopping half a head of cauliflower into florets and pulsing in a blender or food processor until a rice-like consistency is reached.

Sugar-free BBQ sauce also works well in place of the buffalo sauce.

You can also add shredded Cheddar cheese to the chicken during the last minute of cooking.

Nutrition Facts

357 calories; protein 35.5g; carbohydrates 10.7g; fat 19.6g; cholesterol 84.3mg; sodium 812.2mg. Full Nutrition