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Creamy Garlic Chicken Keto Meal Prep - Easy, Comforting, and Ready for the Week

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken thighs (or breasts), patted dry
  • 2 tablespoons olive oil or avocado oil
  • 1 teaspoon sea salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon paprika (sweet or smoked)
  • 1 teaspoon garlic powder
  • 6–8 cloves fresh garlic, minced (about 2–3 tablespoons)
  • 1 tablespoon butter
  • 1/2 cup chicken broth (low sodium)
  • 3/4 cup heavy whipping cream
  • 1/3 cup grated Parmesan cheese
  • 1 teaspoon Dijon mustard (optional, for depth)
  • 1/2 teaspoon red pepper flakes (optional, for heat)
  • 2 cups baby spinach or chopped kale
  • 1 tablespoon lemon juice (optional, for brightness)
  • Fresh parsley or chives, chopped, for garnish

Method
 

  1. Season the chicken: In a bowl, toss chicken with salt, pepper, paprika, and garlic powder until evenly coated.
  2. Sear for flavor: Heat olive oil in a large skillet over medium-high. Add chicken in a single layer and sear 4–5 minutes per side, until golden and cooked through. Transfer to a plate and tent loosely with foil.
  3. Sauté the garlic: Lower heat to medium. Add butter to the same skillet. Stir in minced garlic and cook 30–60 seconds until fragrant. Avoid browning.
  4. Deglaze: Pour in chicken broth. Scrape up browned bits from the pan—they add major flavor.
  5. Build the sauce: Stir in heavy cream, Parmesan, and Dijon. Simmer gently for 3–4 minutes, stirring, until slightly thickened. Add red pepper flakes if using.
  6. Add greens: Stir in spinach or kale and let it wilt, 1–2 minutes. If the sauce seems too thick, add a splash more broth or cream.
  7. Return chicken to pan: Nestle the chicken and its juices into the sauce. Simmer 2 minutes to blend flavors. Taste and adjust salt and pepper. Add lemon juice if you like a bright finish.
  8. Garnish and serve: Top with chopped parsley or chives. For meal prep, portion into containers with your favorite low-carb sides.