21DSD Recipe: One Pan Spatchcock Chicken & Roasted Veggies from Food and Sunshine

Hey folks! We're excited to share this recipe from Kristina Risola of Food and Sunshine. This recipe fits perfectly in your 21DSD meal plan. Enjoy! – Diane and Team

Spatchcocking isn’t only fun to say, it results in the tastiest (and fastest) roast chicken you will ever have. After cutting out the backbone, the chicken is flattened. This cuts the cooking time down to approximately 30 minutes, almost half the time of an intact bird! It also leaves all the skin exposed, which crisps up perfectly at high temperatures. This is a must have in our house, as crispy chicken skin is the holy food grail. It also makes the perfect companion for a one pan meal, as you can lay the flattened bird over vegetables and let it all cook together.

One Pan Spatchcock Chicken & Roasted Veggies

grain-free • gluten-free • dairy-free • sugar-free

PREP TIME: 15 minutes
COOK TIME: 30 minutes


  • 1 Pastured Whole Chicken, approximately 3-4lbs 
  • 2 cups celery, chopped in 1-inch pieces 
  • 1/2 lb radishes, halved or quartered depending on size
  • 8 oz baby carrots 
  • 1 onion, cut into thick slices
  • 10 cloves garlic, smashed 
  • Balanced Bites Mega Med spice blend or your favorite poultry seasoning 
  • pink salt 
  • 1 lemon, thinly sliced 
  • 1 Tbsp. ghee, melted



Preheat oven to 450°F. Line a large baking sheet with parchment paper. 

After removing innards, place chicken breast side down on cutting board. Using sharp kitchen shears, start at the thigh and cut along one side of the back bone. 

Turn the chicken around and cut along the other side of the back bone. Save the backbone for broth. Flip the chicken over and flatten it with your hands. You should hear the breastbone break. If you need some help flattening it, locate the sternum area at the center of the breast. Feel for the soft spot in the cartilage and cut a deep notch. This will help to break the bone. 

Flip the chicken again so the underside is exposed. Season liberally with salt and Mega Med spice blend. 

Flip the chicken back over so it is breast side up. Using your fingers, gently separate the skin from the meat. Tuck half the lemon slices under the skin. 

Combine celery, radish, baby carrots, garlic, and half the ghee in a mixing bowl until vegetables are well coated. Lay in a single layer on baking sheet. Add the remaining lemon slices to the center of the pan. 

Place chicken over the vegetables and lemon slices, breast side up. Tuck the tips of the wings under the breasts. Brush with the remaining ghee. Season liberally with Mega Med spice blend and salt. 

Roast until the thigh reaches 165°F, approximately 30 minutes. 

Transfer chicken to a clean cutting board and let rest approximately 10 minutes. Cut into 8 pieces and serve with roasted vegetables. 

Kristina Risola is a Certified Primal Health Coach and creator of the blog www.FoodandSunshine.com. Kristina rocks autoimmunity and chronic health conditions through a Paleo-based lifestyle. She lives in sunny Florida where she is usually found on the hockey rink beating up the boys, loving on her fur babies, or laughing with her husband. 

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The 21-Day Sugar Detox by Diane Sanfilippo

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