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One-Pan Lemon Garlic Butter Chicken with Asparagus: A Keto Weeknight Favorite
keto cooking doesn’t have to be complex or bland. It can be a punchy, fragrant, weeknight staple that arrives on the table in about 30 minutes, with flawless sear, luminous lemon, and a silky butter sauce. This One-Pan lemon Garlic Butter Chicken with Asparagus is a shining example: protein-rich chicken,crunchy-tender asparagus,and a glossy bright sauce that makes you forget you’re eating “low carb.” It’s comfort without compromise, and it cleans up in a single skillet.
Why this dish fits a keto lifestyle
- High in protein and healthy fats to keep you full and energized.
- Low in carbs (primarily from vegetables; no starchy sides required).
- One-pan cooking minimizes cleanup and maximizes flavor, perfect for busy days.
- Bright lemon and garlic lift the flavors without added sugars or carbs.
Ingredients (serves 4)
- 4 boneless, skinless chicken breasts or thighs (about 1.5–2 pounds total)
- salt and pepper
- 2 tablespoons olive oil
- 4 tablespoons unsalted butter,divided
- 4 garlic cloves,minced
- Zest of 1 lemon
- juice of 1 lemon
- 1 cup chicken broth (or dry white wine)
- 1 bunch asparagus,trimmed and cut into 2-inch pieces
- Optional: pinch of red pepper flakes for a touch of heat
- Fresh parsley,chopped,for garnish
Method
- Prep and season: Pat the chicken dry and season generously with salt and pepper on both sides.
- Sear the chicken: In a large skillet over medium-high heat, add olive oil. Sear chicken in batches 4–5 minutes per side,until golden brown but not fully cooked through. Remove chicken from the pan and set aside.
- Build the sauce: In the same skillet, reduce heat to medium. Add 2 tablespoons butter. Once melted, add minced garlic and cook about 30 seconds until fragrant (don’t let it brown). Stir in lemon zest.
- Deglaze and simmer: Pour in the chicken broth (or wine) and the lemon juice. Scrape up any browned bits from the bottom of the pan. Bring to a gentle simmer and cook 2–3 minutes to reduce slightly.
- Add asparagus: Add the asparagus to the pan. Cook 4–5 minutes, until crisp-tender.
- Finish the dish: Return the chicken to the skillet. Nestle it into the sauce and cook another 5–6 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Finish the sauce and serve: Stir in the remaining 2 tablespoons butter until glossy. Taste and season with salt and pepper if needed. Garnish with chopped parsley and serve hot.
Nutrition (approximate per serving)
- Calories: 400–450
- Carbs: 6–8 g
- Protein: 34–40 g
- Fat: 24–28 g
Note: The exact numbers depend on the cut of chicken and the specific ingredients you choose.
Tips and substitutions
- For richer flavor: use chicken thighs instead of breasts; they stay juicier and pair beautifully with the butter-lemon sauce.
- Veggie switch: swap asparagus for green beans, broccoli florets, or zucchini ribbons if you prefer variety.
- Dairy-free option: use olive oil for the base and omit butter, or finish with a splash of coconut cream for a silky texture.
- Make-ahead flavor boosters: prep the garlic, lemon zest, and asparagus up to a day ahead; you can sear the chicken and rewarm it in the sauce later, finishing with the butter at the end.
- Spiciness: a pinch of red pepper flakes adds warmth without altering the keto balance.
Serving ideas
- Plate with a side of cauliflower rice or a simple cauliflower mash to round out the meal without adding carbs.
- A crisp green salad with olive oil and lemon dressing complements the dish beautifully.
- A light white wine such as a dry Sauvignon Blanc can pair nicely, but this is equally satisfying on its own.
A simple,satisfying keto victory
This One-Pan Lemon Garlic Butter Chicken with Asparagus proves that keto food can feel indulgent while staying clean and straightforward. It’s quick enough for weeknights, flavorful enough to feel special, and comforting enough to become a family favorite.Give it a try, and savor a dish where every component—savory chicken, bright citrus, and velvety sauce—works together in a harmony that makes sticking to keto feel effortless.
