This Keto Diet For Beginners recipe is a perfect balance of simplicity and nourishment, ready in just under 40 minutes. Crispy, golden edges meet tender, flavorful bites that will make you forget you’re eating low-carb. Packed with wholesome ingredients, it’s a dish that satisfies cravings while keeping you on track.
With only 10 minutes of prep and 28 minutes of cooking, you’ll enjoy a meal that’s both effortless and indulgent. The rich, savory flavors and satisfying textures make it ideal for anyone starting their keto journey. It’s a delicious way to embrace a healthier lifestyle without sacrificing taste or time.
What You’ll Need
- 1 tablespoon olive oil (or avocado oil for a higher smoke point)
- 3-4 chicken breasts (about 1 ½ lbs., or substitute with chicken thighs for juicier results)
- 1 teaspoon salt (adjust to taste)
- 1 teaspoon pepper (freshly ground preferred)
- 3 cloves garlic, minced (or 1 teaspoon garlic powder in a pinch)
- 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
- ½ teaspoon dried oregano (or 1 teaspoon fresh oregano)
- ½ teaspoon red pepper flakes (optional, for a spicy kick)
- ¾ cup low sodium chicken broth (or vegetable broth as an alternative)
- ½ cup heavy cream (or coconut cream for a dairy-free option)
- ½ cup sundried tomatoes, chopped (oil-packed or rehydrated dry ones)
- ¼ cup fresh-grated parmesan cheese (omit for dairy-free or use nutritional yeast)
How to Make It
- Preheat your oven to 375°F (190°C).
- In a large cast iron skillet (or oven-safe skillet), heat olive oil over medium heat.
- Season both sides of the chicken breasts with salt and pepper.
- Sear the chicken for about 5 minutes per side, until golden brown. Transfer to a plate and set aside.
- In the same skillet, add minced garlic and cook for 1 minute, stirring frequently to avoid burning.
- Stir in thyme, oregano, red pepper flakes, chicken broth, and heavy cream. Cook for 5 minutes, stirring often, until the sauce thickens slightly.
- Add sundried tomatoes and parmesan cheese, stirring to combine.
- Return the chicken to the skillet, spooning the sauce over the top.
- Bake in the preheated oven for 18-20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Serve warm with your favorite keto-friendly sides, like cauliflower rice or steamed greens.
Perfect Pairings: Serving Suggestions
This keto-friendly chicken dish pairs beautifully with low-carb sides. Try roasted zucchini noodles, cauliflower rice, or a crisp arugula salad drizzled with olive oil. For a heartier meal, consider adding a side of garlic butter mushrooms or sautéed spinach.
Storage Secrets: Keep It Fresh
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm in the oven at 350°F (175°C) for 10-15 minutes or until heated through. Avoid microwaving to keep the chicken tender and the sauce creamy.
Time-Saving Tips for Busy Cooks
Prep ahead by seasoning the chicken the night before and storing it in the fridge. Use pre-minced garlic and pre-grated parmesan to cut down on prep time. If you’re short on time, skip the oven bake and simmer the chicken in the sauce on the stovetop for 10-12 minutes instead.
Recipe Variations: Mix It Up
For a dairy-free option, swap heavy cream with coconut cream and skip the parmesan. Add chopped spinach or kale for extra greens, or try swapping chicken breasts for thighs for a richer flavor. If you love spice, double the red pepper flakes!
Essential Equipment Guidance
A cast iron skillet is ideal for this recipe because it transitions seamlessly from stovetop to oven. If you don’t have one, use a regular oven-safe skillet. A microplane grater is perfect for fresh parmesan, and a sharp chef’s knife will make chopping sundried tomatoes a breeze.
Keto Diet For Beginners
Equipment
- Cast Iron Skillet
Ingredients
- 1 tablespoon olive oil
- 3-4 chicken breasts about 1 ½ lbs.
- 1 teaspoon salt
- 1 teaspoon pepper
- 3 cloves garlic minced
- 1 teaspoon dried thyme
- ½ teaspoon dried oregano
- ½ teaspoon red pepper flakes
- ¾ cup low sodium chicken broth
- ½ cup heavy cream
- ½ cup sundried tomatoes chopped
- ¼ cup fresh-grated parmesan cheese
Instructions
- Preheat your oven to 375F degrees.
- In a large cast iron skillet (or oven-safe skillet) heat oil over medium heat.
- Season both sides of the chicken with salt and pepper.
- Sear both sides of the chicken, about 5 minutes per side. Transfer chicken to a plate; set aside.
- Add the minced garlic to the hot skillet and cook for 1 minute.
- Add the thyme, oregano, red pepper flakes, chicken broth, and heavy cream. Cook for 5 minutes, stirring often.
- Stir in the sundried tomatoes and parmesan cheese.
- Return the cooked chicken to skillet and spoon the sauce over the chicken.
- Bake for 18-20 minutes or until the chicken is cooked through.
- Serve warm with your favorite sides.