Low‑carb Sunday roast
A low‑carb Sunday roast: herb‑buttered roast chicken, cheesy roasted cauliflower and garlicky green beans with a glossy pan gravy.
All the comfort of a Sunday roast without the carb hit. This low‑carb version keeps the soul of roast dinner alive: crispy, herb‑buttered chicken, cheesy roasted cauliflower to replace starchy veg and bright garlicky beans.
It’s built around technique rather than tricks — butter under the skin for deep flavour, a proper pan gravy from the tin juices and a quick rest so the meat stays juicy. Perfect for a family Sunday or a midweek treat when you fancy something substantial but light on carbs.
Ingredients
- 1 1/2 kg whole chicken
- 10 g sea salt — divide between chicken, vegetables and seasoning to taste
- 5 ml black pepper
- 80 g unsalted butter — room temperature
- 15 ml fresh rosemary — finely chopped
- 15 ml fresh thyme — leaves only, finely chopped
- 15 ml fresh parsley — finely chopped, reserve a little for garnish
- 6 garlic cloves — use 4 minced into butter, 2 left whole for beans
- 1 lemon — zest and juice
- 60 ml olive oil — for roasting and vegetables
- 700 g cauliflower — broken into florets
- 75 g grated cheddar — for the cauliflower topping
- 300 ml chicken stock — low‑salt if possible
- 300 g green beans — trimmed
- 15 ml Dijon mustard
Equipment
- roasting tin with rack
- baking tray
- meat thermometer (recommended)
- frying pan
Instructions
Preheat the oven to 190°C fan/210°C conventional. Position a shelf in the middle of the oven.
Make the herb butter: in a bowl, mash the unsalted butter with the finely chopped fresh rosemary, fresh thyme, fresh parsley, 4 minced garlic cloves, the zest of the lemon, half the sea salt and the black pepper. Ease the skin away from the breast and thighs with your fingers and smear two‑thirds of the herb butter under the skin. Rub the remaining butter over the skin, rub the outside with 1 tbsp olive oil and season the cavity with a little salt and pepper. Tie the legs together with kitchen string and tuck the wing tips under.
Place the whole chicken breast‑side up on a rack in a roasting tin. Roast in the preheated oven for 80 minutes. Around 30 minutes before the end of the chicken roasting time, start the cauliflower (next step) so everything finishes together.
Meanwhile, toss the cauliflower florets with the remaining olive oil, a pinch of sea salt and a grind of black pepper. Spread on a baking tray in a single layer and roast on the middle shelf for 30 minutes. Five minutes before the end, scatter the grated cheddar evenly over the florets and return to the oven to melt and brown slightly.
When the chicken is cooked, remove it from the oven and transfer to a board. Pour any juices from the tin into a small jug or heatproof bowl. Cover the chicken loosely with foil and leave to rest for 15 minutes.
Make a quick pan gravy: put the roasting tin on the hob over medium heat (use a ring large enough to balance the tin). Add the chicken stock and the Dijon mustard, scraping the browned bits from the base with a wooden spoon. Simmer for 5 minutes until reduced and slightly glossy, then whisk in half the unsalted butter off the heat to finish. Taste and season with a little sea salt and black pepper; strain if you prefer a very smooth gravy.
While the gravy simmers, heat the remaining unsalted butter in a frying pan over a medium hob. Add the remaining 2 crushed garlic cloves and the green beans, toss for 4–6 minutes until tender‑crisp. Season with a pinch of sea salt and black pepper and finish with a squeeze of lemon juice if liked.
Carve the rested chicken, arrange on plates with the cheesy cauliflower and green beans, spoon over the glossy pan gravy and scatter the reserved fresh parsley over everything. Serve immediately.
Tips
- Get the butter under the skin — it flavours the meat and keeps the breast moist. If the skin tears, press the butter into the meat and continue.
- Start the cauliflower during the chicken’s last 30 minutes so all elements finish together and are piping hot to serve.
- Use a meat thermometer to check the thigh reaches 75°C; it removes guesswork and prevents overcooking.
- If the roasting tin is very fatty, spoon off some fat before deglazing so the gravy isn’t greasy; keep the browned bits for flavour.
- Make the herb butter a day ahead and keep chilled — it’s excellent spread on hot toast or used the next day for quick midweek meals.
Substitutions
whole chicken → bone‑in chicken pieces (thighs and breasts), roast for 35–45 minutes at the same temperature
Stays closegrated cheddar → finely grated Parmesan, sprinkle less as it’s saltier
Stays closegreen beans → Brussels sprouts halved and roasted with the cauliflower for a crisper, more traditional roast veg
Noticeably differentunsalted butter → olive oil for a dairy‑free option, omit the finishing butter in the gravy
Noticeably different
Nutrition
Per serving · estimated
- 595
- Calories
- 60 g
- Protein
- 10 g
- Carbs
- 35 g
- Fat
- 6 g
- Fibre
- 3 g
- Sugar
- 750 mg
- Sodium
FAQ
How can I tell when the chicken is cooked?
Use a meat thermometer — the thickest part of the thigh should read 75°C. Alternatively pierce between thigh and body: juices should run clear, not pink.
Can I prepare anything in advance?
Yes. Make the herb butter a day ahead and keep chilled. You can trim and break the cauliflower into florets and store in the fridge ready to toss with oil before roasting.
How do I thicken the gravy without flour?
Reduce the stock by simmering it down until glossy, then whisk in a small knob of cold butter off the heat to emulsify. For a slightly thicker, low‑carb finish you can whisk in a very small pinch of xanthan gum, sprinkling it over the surface and whisking vigorously.
Can this recipe be dairy‑free?
Yes — swap the butter for extra olive oil, omit the cheddar on the cauliflower and finish the gravy without butter. The roast will still be tasty but less rich.
Community Photos
No photos yet
Be the first to share your creation!
