High-Protein Skillet Chicken with Onion Gravy
Juicy seasoned chicken breasts smothered in a rich, savory onion gravy — high-protein, low-carb, and ready in 30 minutes
This high-protein skillet chicken features perfectly seared chicken breasts finished in a flavorful onion gravy made right in the same pan. Every serving delivers 35 g of protein and only 4 g net carbs for a satisfying, comforting dinner.
One skillet, completely sugar-free, and ready from start to finish in about 30 minutes.
Why you’ll love this skillet chicken
- 35g protein per serving — a complete high-protein meal
- Only 4g net carbs and fully sugar-free
- Rich, savory onion gravy made in the same pan
- Ready in about 30 minutes
- One skillet, easy cleanup
- Perfect with cauliflower mash or low-carb sides
Health notes
- High protein: Chicken breast is a lean, concentrated protein source.
- Ultra low carb: Onions and a light gravy base keep net carbs very low.
- Sugar-free: No added sugar of any kind.
- One-pan convenience: Minimal dishes and maximum flavor.
Key element — don’t rush the sear
A good sear on the chicken creates flavorful browned bits (fond) that form the base of the gravy. Resist moving the chicken too early so it develops a golden crust.
New High Protein Recipes
High-Protein Skillet Chicken with Onion Gravy
- Prep8 min
- Cook22 min
- Total30 min
- Servings4 servings
- Calories280 kcal
Ingredients
Instructions
- Season the chicken. Pat the chicken breasts dry. Season both sides generously with garlic powder, paprika, thyme, salt, and pepper.
- Sear the chicken. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook 5–6 minutes per side until golden brown and cooked through (internal temperature 165°F / 74°C). Remove to a plate and cover loosely.
- Cook the onions. In the same skillet, reduce heat to medium. Add the sliced onions (and a little more oil or butter if needed). Cook 6–8 minutes, stirring occasionally, until softened and lightly golden. Add the minced garlic and cook 30–60 seconds until fragrant.
- Make the gravy. Pour in the chicken broth, scraping up any browned bits from the bottom of the pan. Bring to a simmer and cook 3–5 minutes until slightly reduced. Stir in the butter and optional cream or cream cheese until smooth. Season with salt, pepper, and Dijon if using.
- Finish and serve. Return the chicken and any accumulated juices to the skillet. Spoon the onion gravy over the chicken and simmer 1–2 minutes to heat through. Garnish with fresh parsley and serve hot.
Notes & Tips
- Pound thicker chicken breasts to even thickness so they cook uniformly.
- Don’t move the chicken too soon — a good sear builds flavor for the gravy.
- Use the browned bits (fond) in the pan — they are the secret to a rich gravy.
- If the gravy is too thin, simmer a couple of extra minutes; if too thick, add a splash of broth.
- This pairs beautifully with cauliflower mash, zucchini noodles, or a simple green salad.
Variations & serving ideas
- Thighs: Use boneless chicken thighs for extra juiciness (adjust cook time slightly).
- Dairy-free: Skip the cream/butter or use a dairy-free alternative.
- Thicker gravy: Reduce the broth a bit longer or add a small pinch of xanthan gum.
- Herb variation: Add fresh rosemary or thyme sprigs while the gravy simmers.
- Creamy onion gravy: Stir in 2–3 Tbsp heavy cream or cream cheese at the end for a richer sauce.
- Mushroom addition: Add sliced mushrooms with the onions for extra depth and texture.
- Herb-forward: Add a sprig of fresh thyme or rosemary while the gravy simmers.
- Spicy version: Add a pinch of cayenne or red pepper flakes with the seasonings.
Storage
- Refrigerator: Up to 4 days (Store chicken and gravy together; reheat gently on the stove)
- Freezer: Up to 2 months (Freeze in airtight portions; thaw overnight in the fridge)
- Meal prep: Up to 4 days (Excellent for grab-and-go high-protein lunches)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 280 kcal |
| Total fat | 12 g |
| Sodium | 480 mg |
| Total carbohydrate | 6 g |
| Fibre | 2 g |
| Protein | 35 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this skillet chicken keto-friendly?
Yes. At only 4g net carbs per serving it fits even strict keto plans.
Can I use chicken thighs?
Yes. Boneless, skinless thighs work well and stay very juicy. Adjust cook time as needed.
How do I know the chicken is done?
Use a meat thermometer — chicken is safe at 165°F (74°C). Avoid overcooking so it stays tender.
Can I make the gravy thicker?
Simmer a few extra minutes to reduce, or stir in a small pinch of xanthan gum or a spoonful of cream cheese.
What can I serve with it?
Cauliflower mash, zucchini noodles, roasted broccoli, or a simple green salad all stay low-carb.
Can I freeze leftovers?
Yes. Freeze chicken and gravy together for up to 2 months. Thaw in the refrigerator and reheat gently.
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