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• This Cornish Hen Recipe Looks Fancy, But It’s Secretly So Easy
• Ingredients & Substitutions
• How To Cook Cornish Game Hens
• My Recipe Tips
• Cornish Hen Recipe (Juicy & Crispy) Recipe card
• Serving Suggestions
• Recipe Reviews

This Cornish Hen Recipe Looks Fancy, But It’s Secretly So Easy

I first grabbed Cornish game hens at the store out of pure curiosity. I’d never cooked them before, but they looked like the perfect mini chickens for date night. I expected a smaller version of my usual roasted or slow cooker whole chicken … but wow, this Cornish hen recipe turned out a lot more tender. And so delicious with garlic, herbs, and lemon.

If you’re not familiar, a Cornish hen (or Cornish game hen) is a small, young chicken that’s a cross between Cornish and White Plymouth Rock breeds, known for its super tender meat. These birds are 1-2 pounds each, making them elegant single or half servings. Here’s why I think you should try them:

• Super tender, juicier than chicken – Cornish hens cook quickly, which helps lock in moisture, and their smaller size means you get a perfect skin-to-meat ratio. Honestly, they turn out even juicier than any regular roasted chicken I’ve made.
• Extra crispy skin – Roasting on a pan with a rack lets the air circulate all around, so the skin gets golden and super crisp.
• Simple ingredients, hands-off cooking – All you need are a few fresh herbs, garlic, and lemon. Once they’re in the oven, it’s mostly hands-off… I just baste with the pan juices a couple times for extra flavor.

I love these for a romantic dinner, small family meal, or even holidays. Grab a couple game hens and make them with me!

“Made these for date night and my boyfriend was SO impressed! I couldn’t believe how easy the recipe was and we both thought the added herbs were perfect. Thanks for making me look like a professional chef! 🙂.” –Sarah

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my Cornish game hen recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cornish Game Hens – I get these in the poultry section near the whole chickens. One per person feels fancy, but I usually serve one for two people.
• Garlic – I stuff whole cloves inside the cavity, so the flavor soaks into the meat as it roasts. Otherwise you can sprinkle 1/2 teaspoon of garlic powder over the skin instead.
• Fresh Herbs – I use whole rosemary and thyme sprigs inside the hens, and chop some for the outside. If you only have dried, use 1 teaspoon of each. You can also add sage, marjoram, or parsley.
• Lemons – My Cornish hen recipe uses the zest and the juice. For a slightly sweeter twist, try swapping in orange juice and zest instead.
• Olive Oil – This helps the herbs and citrus stick to the skin and adds richness. Avocado oil works great, too.
• Chicken Broth – I pour broth in the bottom of the pan, so the game hen stays juicy as it roasts. I usually keep reduced-sodium stocked, but regular works fine. You can even use homemade broth or bone broth .
• Sea Salt & Black Pepper

How To Cook Cornish Game Hens

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Dry and season the skin. Pat the game hens dry (this helps the skin crisp up), then season the inside and outside generously with salt and pepper.
2. Stuff the cavity. Tuck in the garlic, rosemary, thyme, and lemon cubes. Just fill as much as you can. Tie the legs with kitchen twine and tuck the wing tips underneath, so they don’t burn. I do all this right in my roasting pan , but you can also use a cutting board and transfer to the pan afterward.

1. Coat the outside with oil, herbs, and lemon. Mix the olive oil, chopped herbs, lemon zest, and lemon juice in a small bowl, then brush the mixture all over the hens. I try to get into every nook.

1. Bake until crispy. Pour broth into the bottom of the pan, plus toss in any leftover lemon. (I do this because the steam makes the Cornish hens stay juicy as they roast.) Pop them in the oven and roast, basting occasionally with the pan juices, until the skin is golden and the meat is cooked through.
2. Tent with foil to rest before serving. This ensures that the game hen stays juicy. I like to drizzle these with the pan juices, too!

My Recipe Tips

• For even more flavor, rub 1–2 tablespoons of herb butter under the skin before roasting. I skipped it in this Cornish game hem recipe to keep it simple, but have done it with many other poultry recipes, like spatchcock chicken , roasted turkey , and air fryer chicken legs . It works well with Cornish hens, too!
• I highly recommend roasting these hens breast-side down. The juices settle into the breasts while they cook, keeping the white meat juicy. You can flip them at the end if you want crispier skin on top.
• What if you don’t have a roasting pan with a rack? I like this set if you want to get one, but you can also use a sheet pan with a rack if you have that, or just roast this Cornish hen recipe on a bed of onion chunks in a baking dish. They’ll elevate the birds in a similar way.
• How to make it a one-pan meal: Sometimes I add hearty vegetables (like brussels sprouts or root vegetables ) to the pan halfway through cooking. Just toss them in olive oil, salt, pepper, and any other seasonings you like first.
• A probe thermometer makes this Cornish hen recipe foolproof. I stick it into the thickest part of the thigh and set it for 165 degrees F, then it beeps when it’s ready. You can use a regular meat thermometer too, the probe is just easier.
• Portion size depends on the bird. Mine were about 1.5 pounds and plenty for two (generous) servings each, but smaller hens might be better served whole.
• How to cut Cornish hen? I use kitchen shears or a sharp knife to cut each game hen in half lengthwise, right down the breastbone and backbone. From there you can eat each half much like a roasted half chicken , separating the legs and wings from the breast.

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 1.5-lb Cornish hens ▢
• 2 tsp Sea Salt ▢
• 1 tsp Black pepper ▢
• 4 cloves Garlic (whole) ▢
• 7 sprigs Fresh rosemary (4 whole and 3 chopped) ▢
• 10 sprigs Fresh thyme (4 whole and 6 leaves only) ▢
• 2 medium Lemons (1 cut into cubes, and 1 juiced and zested) ▢
• 1/4 cup Olive oil ▢
• 1 cup Chicken broth, reduced sodium ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 425 degrees F (220 degrees C).
2. Pat the Cornish hens dry with paper towels. Season the inside and outside of the hens liberally with salt and pepper.
3. Place 2 garlic cloves, 2 rosemary sprigs, 2 thyme sprigs, and half a lemon (cubed) inside the cavity of each hen (or as much as you can fit).
4. Tie the legs of the hens together with kitchen twine and tuck the wing tips under the body.
5. In a small bowl, mix together the olive oil, chopped rosemary, thyme leaves, and the zest and juice from the second lemon.
6. Rub the olive oil and herb mixture all over the outside of the hens.
7. Place the hens in a roasting pan with rack , breast side down. Pour the chicken broth into the bottom of the pan, along with any leftover lemon pieces that didn’t fit inside the hen.
8. Roast Cornish hens in the oven for 50-60 minutes , or until the hens are golden brown and a meat thermometer inserted into the thickest part of the thigh reads 165 degrees F (74 degrees C). Baste with the pan juices every 20 minutes .
9. Let the hens rest for 10 minutes before serving. This helps the juices redistribute throughout the meat, making it more moist and juicy.
10. To serve, cut each hen in half along the breastbone and backbone with a sharp knife or kitchen shears . (If your hens are small, you can also serve them whole.) Serve with the pan juices if desired.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/2 of a Cornish hen

• Tips: Check out my recipe tips above to help you lock in juicy meat, get crispy skin, and make this Cornish hen recipe feel extra special.
• Storage: You can keep the hens in an airtight container in the fridge for up to 3-5 days. I store them with the juices, so they don’t dry out as much while reheating. Leftovers are great for chicken salad , tossed over a Cobb salad , or packed into mason jar lunches .
• Meal prep: Feel free to season these in advance and store covered in the fridge for 1-2 days before roasting. You can also cook them ahead and portion them in containers with a side for easy lunches.
• Reheat: The microwave works in a pinch, but the oven or air fryer at 350 degrees F gives me much juicier results.
• Freeze: Store in freezer-safe containers or bags for up to 3 months. Just thaw in the fridge overnight before reheating.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cornish Hen Recipe

Serving Suggestions

Like many of my chicken recipes , this Cornish hen recipe works alongside a variety of sides. Here are some of my favorite sides for an elegant meal:

• Starchy Base – I highly recommend one to soak up the pan juices! Mashed potatoes or mashed cauliflower (pictured above) are perfect. You can also go with oven roasted potatoes , rutabaga , or rice for something more hands-off.
• Vegetables – For an elegant side to cook in parallel, I love green beans almondine . Or for a sheet pan meal, you can roast carrots , cauliflower , broccoli , or even delicata squash or broccolini right alongside the game hens.
• Salad – My go-tos are a classic wedge salad or sweet kale salad , but virtually any salad recipe can pair well here.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cornish Hen Recipe (Juicy & Crispy)

My Cornish hen recipe roasts with lemon, garlic, and herbs for juicy meat and crispy skin. Game hens are perfect for date night or holidays!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cornish-hen-recipe/

Ingredients

• 2 1.5-lb Cornish hens
• 2 tsp Sea Salt
• 1 tsp Black pepper
• 4 cloves Garlic (whole)
• 7 sprigs Fresh rosemary (4 whole and 3 chopped)
• 10 sprigs Fresh thyme (4 whole and 6 leaves only)
• 2 medium Lemons (1 cut into cubes, and 1 juiced and zested)
• 1/4 cup Olive oil
• 1 cup Chicken broth, reduced sodium

Instructions

1. Preheat the oven to 425 degrees F (220 degrees C).
2. Pat the Cornish hens dry with paper towels. Season the inside and outside of the hens liberally with salt and pepper.
3. Place 2 garlic cloves, 2 rosemary sprigs, 2 thyme sprigs, and half a lemon (cubed) inside the cavity of each hen (or as much as you can fit).
4. Tie the legs of the hens together with kitchen twine and tuck the wing tips under the body.
5. In a small bowl, mix together the olive oil, chopped rosemary, thyme leaves, and the zest and juice from the second lemon.
6. Rub the olive oil and herb mixture all over the outside of the hens.
7. Place the hens in a roasting pan with rack , breast side down. Pour the chicken broth into the bottom of the pan, along with any leftover lemon pieces that didn’t fit inside the hen.
8. Roast Cornish hens in the oven for 50-60 minutes , or until the hens are golden brown and a meat thermometer inserted into the thickest part of the thigh reads 165 degrees F (74 degrees C). Baste with the pan juices every 20 minutes .
9. Let the hens rest for 10 minutes before serving. This helps the juices redistribute throughout the meat, making it more moist and juicy.
10. To serve, cut each hen in half along the breastbone and backbone with a sharp knife or kitchen shears . (If your hens are small, you can also serve them whole.) Serve with the pan juices if desired.

Maya’s Recipe Notes

Serving size: 1/2 of a Cornish hen

• Tips: Check out my recipe tips above to help you lock in juicy meat, get crispy skin, and make this Cornish hen recipe feel extra special.
• Storage: You can keep the hens in an airtight container in the fridge for up to 3-5 days. I store them with the juices, so they don’t dry out as much while reheating. Leftovers are great for chicken salad , tossed over a Cobb salad , or packed into mason jar lunches .
• Meal prep: Feel free to season these in advance and store covered in the fridge for 1-2 days before roasting. You can also cook them ahead and portion them in containers with a side for easy lunches.
• Reheat: The microwave works in a pinch, but the oven or air fryer at 350 degrees F gives me much juicier results.
• Freeze: Store in freezer-safe containers or bags for up to 3 months. Just thaw in the fridge overnight before reheating.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)