Spicy Baked Chicken (Low Carb, Keto, THM “S or E”)

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If you’re familiar with me and this blog, you know by now that I love food prep, freezer meals and easy recipes. I know many of you are the same, so I wanted to share another one of my go to dinners for those busy days when you need dinner done quickly. The great things about this recipe is that there are no special ingredients, and it will be ready to eat in under an hour. How’s that for quick and easy?

Spicy Baked Chicken is an easy and fast dinner that is low carb, keto, Trim Healthy Mama and done in under and hour.This recipe has up of two parts: your chicken and a spicy sauce for coating the chicken. The sauce doubles a as a dipping sauce also. I like to use boneless, skinless chicken breast for this recipe, but it would work well with dark meat also.

Side dish ideas for this meal are a nice salad,  steamed broccoli or my Bacon Ranch Cauliflower Salad. My choice of side usually depends on how much time I have to get the food on the table. Since this chicken dish is super fast to throw together, you can prepare your side dish as the chicken bakes and have dinner ready quickly. That is a definite “winner, winner, chicken dinner”!  I couldn’t help myself, I had to say it. You guys know I did!!

Spicy Baked Chicken Breast by My Table of Three is low carb, Keto, Trim Heatlhy Mama and makes a fast easy chicken dinner. This dish works well for any low carb lifestyle and fits perfectly into a Trim Healthy Mama “S” meal with the mayo version. If you would like to cut the fat grams in this recipe you can swap out the mayo for a fat-free plain Greek yogurt, making it a nice THM “E” option.

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Spicy Low Carb, Keto and THM Baked Chicken









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4-6 ounces

Spicy Baked Chicken (Low Carb, Keto, THM “S or E”)

10 minPrep Time

35 minCook Time

45 minTotal Time

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Recipe Image


  • 2 lbs of boneless, skinless chicken breast
  • 1 1/2 cups of real Mayo (*or fat free Greek Yogurt for THM "E")
  • 3 Tablespoons of Buffalo or hot sauce
  • 3 Tablespoons of Parmesan Cheese (grated)
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • salt and pepper to taste


  1. Preheat oven to 400 degrees
  2. Make sure your chicken has been patted dry before adding your salt and pepper to taste. Set it aside.
  3. Mix your sauce ingredients together and then divide the mixture in half. Reserve half for dipping later.
  4. Brush the other half of the mixture all over the tops of the chicken breasts. Making sure to get a nice coating on all of them.
  5. If you want, you can sprinkle a little more Parmesan over the tops, but this is optional.
  6. Bake the chicken for about 35 minutes or until it reaches a 165 degrees.
  7. To brown the tops of your chicken broil on high for a few minutes, but watch it carefully to avoid burning it.


This recipe can be as spicy or as mild as you like by adjusting the amount of hot sauce you use. I suggest tasting your mayo or yogurt mixture as you mix it up, adding in one tablespoon of hot sauce at a time until you have reached your desired level of heat.





    • Keri Bucci says:
      Hi Tammy, that will depend on the brands of hot sauce and mayo you use. I use Duke's mayo and whatever hot sauce I have on hand and I figure ours at about 2 to 3 net carbs per piece to be safe.

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