High-Protein Keto Creamy Garlic Chicken & Asparagus
Seared chicken and asparagus in a garlic cream sauce — ready in 40 minutes
This high-protein keto creamy garlic chicken and asparagus sears three breasts, then finishes them in a baking dish with asparagus and a light garlic cream, herbs on top like the photo. Each serving has 38 g of protein and 5 g net carbs.
Low carb, sugar-free, and one dish.
Why you’ll love this dish
- 38g protein per serving
- 5g net carbs
- Chicken and asparagus in one pan
- Ready in about 40 minutes
- Garlic cream sauce
- No breading
Health notes
- High protein: One breast is the serving.
- Low carb: Asparagus and a small cream sauce, no flour.
- Sugar-free: Garlic, cream, and Parmesan only.
- Keto-friendly: Each serving stays around 5g net carbs.
Key element — sear first, then bake
Chicken dropped raw into the sauce stays pale. A quick sear gives the browned tops in the dish, then the oven finishes it with the asparagus.
Ingredients
Chicken and asparagus (3 servings)
- 3 chicken breasts (about 6 oz each)
- 1 bunch asparagus, trimmed
- 1 Tbsp olive oil
- Salt and pepper
- 1 Tbsp butter
- 4 garlic cloves, minced
- ¾ cup heavy cream
- ¼ cup grated Parmesan
- Chopped parsley and a pinch of red pepper, to finish
Swaps
- Thighs: Boneless thighs work. Add 5 minutes.
- Broccoli: Swap asparagus. Same time.
- Lighter sauce: Use half-and-half. It will not thicken as much.
- No Parmesan: Skip it. Protein drops a little.
Instructions
| 1 | Sear the chicken. Heat the oven to 400°F (200°C). Season the breasts. Sear in oil 3 minutes a side until browned. Move them to a baking dish. |
| 2 | Make the sauce. In the same pan, melt the butter. Cook the garlic 30 seconds. Stir in the cream and Parmesan. Simmer 2 minutes. |
| 3 | Assemble. Tuck the asparagus around the chicken. Pour the sauce over both. |
| 4 | Bake. Bake 15–18 minutes until the chicken reaches 165°F (74°C) and the asparagus is tender. Finish with parsley. One breast is one serving. |
Pro tips
- Do not crowd the sear pan or the chicken steams.
- Thick breasts need the full bake. Check 165°F in the center.
- Garlic burns fast. Thirty seconds is enough.
- A flour roux is not in these numbers.
- Macros are per serving, 3 from this dish.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 380 |
| Protein | 38g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 22g |
| Sodium | 420mg |
Estimates based on a 6 oz chicken breast, asparagus, cream, butter, and Parmesan, divided into 3 servings. Rice or bread is not included.
Variations
Lemon
Add a squeeze of lemon at the end.
Spinach
Stir a handful of spinach into the sauce before baking.
Skillet only
Finish the asparagus in the pan, covered, 8 minutes. Skip the oven.
Meal prep
Pack one breast and a share of asparagus in each container.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Sauce thickens as it cools |
| Freezer | Up to 2 months | Asparagus softens |
| Reheat | 8–10 min | 350°F, covered, with a splash of cream |
FAQ
Test your knowledge
5 quick questions about this garlic chicken
1. Protein per serving?
2. Net carbs per serving?
3. What gives the chicken its browned top?
4. About how long does this take?
5. What is one serving?
