This Keto Garlic Herb Chicken with Creamy Protein Mac & Cheese and Roasted Broccoli has a rich texture and savory flavor. We prepare this herb chicken using tender chicken breasts, garlic, butter, olive oil, oregano, thyme, paprika, lemon juice, and fresh parsley, along with a low-carb pasta alternative such as shirataki noodles or zucchini noodles, heavy cream, cheddar cheese, parmesan cheese, cream cheese, and optional whey protein isolate. This herb chicken contains approximately 610 calories and around 7 g of net carbs. This meal takes about 45 minutes to prepare and cook completely. This Keto Garlic Herb Chicken with Creamy Protein Mac & Cheese and Roasted Broccoli is ideal for lunch, dinner, weekly meal prep, post-workout meals, cozy family dinners, and low-carb lifestyle plans. You can prepare components earlier and refrigerate them for a minimum of 4 days or freeze the chicken and broccoli for more than sixty days.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Cuisine: Keto
- Prep Duration: 15 minutes
- Caloric Content: 610 kcal
- Diet: Keto
- Course: Main Course
- Cook Duration: 30 minutes
- Portion size: 1 plate
- Cooking mode: Stovetop, Oven
- Total servings: 4
- Difficulty level: Medium
- Total time: 45 minutes
TOOLS:
- Skillet
- Saucepan
- Baking tray
- Bowls
- Whisk
- Tongs
- Oven
INGREDIENTS:
GARLIC HERB CHICKEN:
- 4 chicken breasts
- 3 tbsp olive oil
- 4 pieces of garlic
- Black pepper
- 1 tsp oregano
- One tsp. thyme
- Paprika, one teaspoon
- One tbsp. lemon juice
- Salt
- 2 tbsp parsley
CREAMY PROTEIN “MAC & CHEESE”:
- 2 cups shirataki noodles
- 1 cup heavy cream
- 1 cup cheddar cheese
- ½ cup parmesan cheese
- Black pepper
- ½ cup cream cheese
- 1 scoop whey protein isolate
- 1 tsp mustard powder
- Salt
ROASTED BROCCOLI:
- 2 cups broccoli florets
- Black pepper
- 2 tbsp olive oil
- 1 tsp garlic powder
- Salt
- ¼ tsp chili flakes
INGREDIENT NOTES AND THEIR KETO SUBSTITUTIONS:
CHICKEN:
- We utilize chicken to give a protein foundation that maintains the dish’s filling. Turkey or tofu can be used instead.
SHIRATAKI NOODLES :
- We use shirataki noodles, which will provide a pasta-like texture. You can substitute extra zucchini ribbons.
HEAVY CREAM:
- We use heavy cream to provide rich fat content and creamy texture. Coconut cream could be utilized as a non-dairy choice.
CHEDDAR CHEESE:
- We utilize cheddar cheese, as it will give a sharp flavor and smooth melt. Mozzarella or Gouda can be used instead.
BROCCOLI:
- We use broccoli, which gives fiber content to this meal. Cauliflower or asparagus might be utilized as another option.
PROTEIN POWDER:
- We include it optionally to boost protein intake and satiety. It can be skipped if not needed.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- We roast the broccoli with garlic powder, salt, olive oil, and pepper till crispier, for almost eighteen minutes at 200°Celcius.
- In a pan, slowly cook the chicken in lemon juice, butter, herbs, and garlic till it is completely cooked and brown.
- We prepare the shirataki noodles and strain them perfectly.
- Form the cheese sauce with parmesan, heavy cream, cheddar, and cream cheese till the texture is smoother.
- Mix the shirataki noodles with the sauce and protein powder.
- Put the chicken, creamy mac, & roasted broccoli in a plate and then serve.
TIPS:
- Using freshly grated cheese will boost the creaminess.
- Avoid cooking the chicken for an additional time to get a perfect and juicy texture.
- We utilize shirataki noodles to maintain a keto diet.
- Perfectly strain the noodles to prevent a watery texture.
SERVING SUGGESTIONS:
CHICKEN-BASED PAIRINGS:
- Garlic Butter Chicken Breast
- Lemon Herb Grilled Chicken
- Parmesan Crusted Chicken
- Creamy Garlic Chicken Skillet
- Herb Roasted Chicken Thighs
VEGETABLE SIDES:
- Roasted Asparagus with Garlic
- Butter Sautéed Green Beans
- Garlic Parmesan Zucchini
- Roasted Brussels Sprouts
- Creamed Spinach
KETO COMFORT SIDES:
- Cheesy Cauliflower Bake
- Cauliflower Mac & Cheese
- Keto Broccoli Cheddar Casserole
- Zucchini Gratin
- Garlic Butter Mushrooms
FRESH KETO SALADS:
- Avocado Cucumber
- Caesar
- Greek with Feta
- Spinach Olive
- Arugula Parmesan
STORAGE INFORMATION:
FRIDGE:
- Put this herb chicken in a closed bowl and stock for a minimum of three days.
FREEZER:
- Store the chicken and broccoli for at least sixty days.
FAQs:
Will we prepare this herb chicken earlier?
Yes, you can make this herb chicken earlier, as it freezes for nearly 30-60 days.
Is this meal actually less than 10g of net carbs?
Yes, we use shirataki noodles to prepare a keto version of this meal.
Could we prepare this herb chicken dairy-free?
Yes, you can use non-dairy cheese or coconut cream instead to make this herb chicken vegan.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
Calories: 610 kcal
Net carbs: 7 g
Total carbs: 10 g
Fiber: 3 g
Sugar: 2 g
Fats: 40 g
Proteins: 45 g
Portion Size: 1 plate