Creamy Garlic Chicken — Keto & High-Protein

Tender, juicy chicken breasts are coated in a rich, creamy garlic-Parmesan sauce without flour or traditional thickeners. This easy one-pan dinner is packed with protein, low in carbohydrates, and ready in about 30 minutes.

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

For the Chicken

• 4 boneless, skinless chicken breasts, about 6 oz (170 g) each
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• ½ teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Creamy Garlic Sauce

• 1 tablespoon butter
• 5–6 cloves garlic, finely minced
• 1 cup heavy cream
• ½ cup chicken broth, preferably low-sodium
• ¾ cup freshly grated Parmesan cheese
• ½ teaspoon Italian seasoning
• ¼ teaspoon black pepper
• ½ cup baby spinach, optional
• 2 tablespoons chopped fresh parsley

Instructions

1. Prepare the chicken: Pat the chicken breasts dry with paper towels. If they’re very thick, carefully slice them horizontally or pound them to an even thickness. Season both sides with Italian seasoning, paprika, garlic powder, salt, and black pepper.

2. Sear the chicken: Heat the olive oil in a large skillet over medium-high heat. Add the chicken and cook for about 5–6 minutes per side, depending on thickness, until golden brown and cooked through. Transfer the chicken to a plate and cover loosely with foil.

3. Sauté the garlic: Reduce the heat to medium. Add the butter to the same skillet. Once melted, add the minced garlic and cook for 30–60 seconds, stirring constantly. Be careful not to burn the garlic.

4. Build the sauce: Pour in the chicken broth and scrape up the browned bits from the bottom of the skillet. Simmer for about 2 minutes.

5. Add the cream: Reduce the heat to medium-low and pour in the heavy cream. Stir gently and simmer for 3–4 minutes until the sauce begins to thicken slightly.

6. Add Parmesan: Gradually stir in the grated Parmesan. Continue stirring until the cheese melts completely and the sauce becomes smooth and creamy. Add Italian seasoning and black pepper.

7. Add spinach: If using spinach, stir it into the sauce and cook for 1–2 minutes, just until wilted.

8. Return the chicken: Place the cooked chicken breasts back into the skillet. Spoon the creamy garlic-Parmesan sauce over the chicken and simmer gently for another 2–3 minutes so the flavors come together.

9. Check the chicken: The chicken should reach an internal temperature of 165°F (74°C) at the thickest part.

10. Garnish and serve: Sprinkle with fresh parsley and a little extra Parmesan if desired. Serve immediately while the sauce is hot and creamy.

🥦 Keto Serving Ideas

Serve with:

• Steamed broccoli
• Roasted zucchini
• Cauliflower mash
• Sautéed spinach
• Cauliflower rice
• Green beans

💪 Protein & Keto Notes

Chicken makes this a high-protein meal, while the cream and Parmesan provide richness and fat. The sauce contains no flour, breadcrumbs, or traditional pasta, making it suitable for a low-carb or keto-style meal.

For a more weight-loss-friendly version, use skinless chicken breast, measure the cream and Parmesan rather than adding them freely, and serve the chicken with plenty of non-starchy vegetables.