High-Protein Keto Creamy Garlic Chicken & Asparagus
This is creamy, garlicky chicken with tender asparagus in a rich sauce. A high-protein, low-carb one-pan meal that’s elegant yet easy!
Why You’ll Love This Recipe
- Juicy chicken breasts and vibrant asparagus in creamy sauce
- Extremely high protein and very low carb
- Bold garlic flavor with a touch of heat
- One-dish easy for weeknights or special dinners
- Great for meal prep and reheats well
Ingredients (Serves 4)
- 4 boneless chicken breasts (about 6–8 oz each)
- 1 lb (450g) fresh asparagus, trimmed
- 2 tbsp olive oil or butter
- 4 garlic cloves, minced
- 1 cup (240ml) heavy cream
- ½ cup (50g) grated parmesan cheese
- ½ cup (50g) shredded mozzarella (optional for extra cheesiness)
- 1 tsp Italian seasoning
- ½ tsp red pepper flakes (optional)
- ½ tsp salt
- ½ tsp black pepper
- Fresh parsley for garnish
Instructions
- Preheat oven to 400°F (200°C). Season chicken with salt, pepper, and Italian seasoning.
- In a large oven-safe skillet, heat oil over medium-high heat. Sear chicken 3–4 minutes per side until golden. Remove and set aside.
- In the same skillet, sauté garlic for 30 seconds. Add heavy cream, parmesan, and red pepper flakes. Simmer until slightly thickened.
- Return chicken to the skillet, nestle asparagus around it, and spoon sauce over everything.
- Sprinkle with mozzarella if using. Bake 15–20 minutes until chicken is cooked through (internal temp 165°F) and asparagus is tender.
- Garnish with fresh parsley and serve.
Prep Time: 10 minutes Cook Time: 25–30 minutes Total Time: 35–40 minutes
Nutrition (Per Serving)
- Calories: ~380
- Protein: 38g
- Total Carbs: 7g
- Net Carbs: 5g
- Fat: 24g
