Keto meals don’t have to be complicated, expensive, or bland. With a few smart swaps and a focus on whole foods, you can enjoy rich, flavorful dishes that keep carbs low and satisfaction high. This recipe is a complete keto dinner plate: creamy garlic butter chicken, roasted lemon-parm broccoli, and a quick avocado herb salad.
It’s balanced, craveable, and ready in under 40 minutes. Perfect for busy weeknights or meal prep, and it tastes like something you’d order at a bistro.
What Makes This Recipe So Good
- Full meal on one plate: Protein, greens, and healthy fats—no extra sides needed.
- Fast and flexible: About 35 minutes from start to finish with easy substitutions.
- Deep, cozy flavor: Garlic butter sauce and roasted broccoli add restaurant-level richness without the carbs.
- Meal-prep friendly: Keeps well and reheats without drying out.
- Naturally gluten-free: No fillers, no breading, just real food.
Ingredients
- For the Garlic Butter Chicken
- 1.5 pounds boneless, skinless chicken thighs (or breasts, pounded to even thickness)
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 2 tablespoons olive oil
- 3 tablespoons unsalted butter
- 4 cloves garlic, minced
- 1/3 cup chicken broth
- 2 tablespoons lemon juice
- 1/4 cup heavy cream (optional for extra richness)
- 2 tablespoons chopped fresh parsley
- For the Roasted Lemon-Parmesan Broccoli
- 1 large head broccoli, cut into florets
- 2 tablespoons olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- Zest of 1/2 lemon
- 1/4 cup grated Parmesan cheese
- For the Avocado Herb Salad
- 1 large ripe avocado, diced
- 1 small cucumber, chopped
- 2 tablespoons finely chopped red onion
- 2 tablespoons fresh dill or cilantro, chopped
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Pinch of salt and pepper
Instructions
- Heat the oven: Preheat to 425°F (220°C). Line a sheet pan with parchment for easy cleanup.
- Prep the broccoli: Toss florets with olive oil, salt, pepper, garlic powder, and lemon zest.
Spread on the sheet pan in a single layer.
- Roast: Bake broccoli for 15 minutes. Sprinkle with Parmesan, then roast 5–7 more minutes until tender with crispy edges.
- Season the chicken: Pat chicken dry. Mix salt, pepper, smoked paprika, and garlic powder.
Rub evenly on both sides.
- Sear the chicken: Heat olive oil in a large skillet over medium-high. Sear chicken 4–5 minutes per side until golden and cooked through (165°F/74°C). Transfer to a plate and tent with foil.
- Make the garlic butter sauce: Reduce heat to medium.
Add butter to the skillet. When melted, stir in garlic for 30 seconds. Pour in chicken broth and lemon juice, scraping brown bits.
Simmer 2 minutes.
- Finish the sauce: Stir in heavy cream if using. Simmer 1 minute more until slightly thickened. Taste and adjust salt and pepper.
- Coat and garnish: Return chicken and any juices to the pan, spoon sauce over the top, and sprinkle with parsley.
- Make the salad: In a bowl, combine avocado, cucumber, red onion, and herbs.
Toss with olive oil, lemon juice, salt, and pepper.
- Plate and serve: Add a portion of chicken with sauce, a scoop of roasted broccoli, and a side of avocado salad. Serve warm.
Storage Instructions
- Fridge: Store chicken with sauce and broccoli in airtight containers for up to 4 days. Keep the avocado salad separate and make fresh when possible.
- Freezer: Chicken and sauce freeze well for up to 2 months.
Cool completely, then freeze in portions. Thaw overnight in the fridge.
- Reheating: Warm chicken and broccoli gently on the stovetop over low heat or in the microwave at 50–60% power to avoid drying. Add a splash of broth or cream if needed.
Benefits of This Recipe
- Low-carb and high-fat balance: Keeps carbs minimal while adding satisfying fats from butter, olive oil, and avocado.
- Protein-forward: Helps support satiety and stable energy.
- Micronutrient rich: Broccoli brings fiber, vitamin C, and potassium.
Avocado adds fiber and heart-healthy fats.
- Glucose-friendly: No sugary sauces or starches that can spike blood sugar.
- Customizable: Works with chicken, salmon, shrimp, or tofu for different needs.
Pitfalls to Watch Out For
- Hidden carbs: Pre-made broths or spice blends can include sugar or starch. Read labels or make your own blends.
- Overcooking chicken: Dry chicken ruins the dish. Use an instant-read thermometer and pull at 165°F (74°C).
- Too little salt: Keto meals rely on seasoning for flavor.
Taste and adjust; a pinch at the end can make a big difference.
- Heavy-handed dairy: Cream is optional; too much can push calories high without adding much flavor. Use just enough to coat.
- Greasy feel: Balance fats with acid. The lemon in the sauce and salad keeps everything bright.
Recipe Variations
- Swap the protein: Use skin-on chicken thighs, pork chops, shrimp, or salmon.
Adjust cook time as needed.
- Creamy mushroom spin: Add 1 cup sliced mushrooms after the garlic and sauté until browned before adding broth.
- Spicy version: Add red pepper flakes to the sauce or use chipotle powder instead of smoked paprika.
- Different veg: Replace broccoli with Brussels sprouts, zucchini, or asparagus. Roast times may vary slightly.
- Dairy-free: Skip butter and cream. Use ghee or more olive oil and finish with extra lemon and herbs.
- Herb swap: Basil, chives, or tarragon bring a fresh twist.
Add at the end to keep flavors bright.
FAQ
How many carbs are in this meal?
Carbs will vary by portion size and ingredients, but a typical plate with chicken, roasted broccoli, and avocado salad lands around 8–12 grams net carbs. Check exact labels and weigh portions if you track macros closely.
Can I make this recipe without dairy?
Yes. Use olive oil or ghee instead of butter, and skip the heavy cream.
Add a splash of coconut milk for body if you like, or simply rely on the broth and lemon for a lighter sauce.
What’s the best cut of chicken for keto meals?
Chicken thighs are ideal because they’re tender and higher in fat, which fits keto well. Chicken breasts work too—just don’t overcook them, and consider pounding to an even thickness for consistent results.
How can I increase the fat if I’m still hungry?
Add a drizzle of extra-virgin olive oil over the salad, an extra tablespoon of butter to the sauce, or serve with a side of olives or a dollop of garlic aioli. These are simple ways to boost satiety without adding carbs.
Can I meal prep this for the week?
Absolutely.
Make the chicken and broccoli ahead and portion them into containers. Add fresh avocado salad the day you eat it. The flavors hold up well, and the sauce keeps the chicken moist.
What can I use instead of broccoli?
Try roasted asparagus, cauliflower, or green beans (if they fit your carb goals).
Season the same way and adjust roasting time to the vegetable’s size and texture.
In Conclusion
Keto meals are at their best when they’re simple, flavorful, and built from real ingredients. This garlic butter chicken plate checks every box: easy steps, bright flavors, and a smart balance of protein, fats, and low-carb vegetables. Keep it as written or tweak it to match your tastes and macros.
Either way, you’ll have a reliable go-to dinner that feels special any night of the week.
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