Keto Green Goddess Chicken: Creamy, Herby, And Flat-Out Delicious

Some recipes just feel like they belong in your weekly dinner lineup. Keto Green Goddess Chicken is one of them. It’s rich but not heavy, healthy without tasting like diet food, and packed with fresh herbs that make your whole kitchen smell like a summer garden.

This isn’t one of those fancy chef-y recipes that leave you with a mountain of dirty pans and ingredients you’ll never touch again. Nope. This is the kind of dish you can pull together on a weeknight, serve to your family, or even make ahead for meal prep. And the best part? It’s 100% keto-friendly.

I’ve made this recipe more times than I can count, and each time it gets the same reaction at my table: that quiet pause before the first bite, then a satisfied “ohhh, wow” from whoever’s eating. That’s when you know you’ve nailed dinner.

What Makes This Chicken So Good

So what’s the big deal about Green Goddess chicken?

Well, it’s all about the sauce. Green Goddess dressing has been around since the 1920s (yep, nearly 100 years old), and it’s basically a blend of fresh herbs, mayo, sour cream, lemon, and anchovies. Now before you panic about the anchovies—don’t. You don’t actually taste fish; they just add that salty, umami background flavor that makes everything pop.

For this keto version, we’re swapping out sugar-laden dressings and sneaky carb-heavy thickeners. Instead, we keep it clean: avocado, herbs, lemon, garlic, and a touch of mayo. Toss that with juicy chicken thighs or breasts, and you’ve got yourself a creamy, flavorful dish that feels like it came straight off a restaurant menu.

Ingredients You’ll Need

Here’s the shopping list. Don’t worry, most of these things you probably already have:

For the chicken:

• 4 medium chicken breasts or thighs (skin-on thighs give more flavor, but breasts work great if you like leaner)
• 2 tablespoons olive oil or avocado oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon salt
• ½ teaspoon black pepper

For the Green Goddess sauce:

• 1 medium ripe avocado
• ½ cup mayonnaise (full-fat, keto-approved)
• ¼ cup sour cream or Greek yogurt (make sure it’s unsweetened)
• Juice of 1 lemon
• 2 garlic cloves
• ¼ cup fresh parsley
• ¼ cup fresh basil
• 2 tablespoons fresh chives
• 2 tablespoons fresh tarragon (optional but amazing)
• 2 anchovy fillets or 1 teaspoon anchovy paste (optional, but trust me on this)
• Salt and pepper to taste

 Step-By-Step Instructions For Keto Green Goddess Chicken

 

You don’t need fancy chef skills for this one. Just follow along, take your time, and you’ll end up with juicy chicken and a creamy sauce that tastes like you spent hours in the kitchen.

1) Prep the chicken

• Take your chicken out of the fridge about 10–15 minutes before cooking. This helps it cook more evenly.
• Pat each piece dry with paper towels. This is important—dry chicken sears better and gives you that golden crust instead of steaming in the pan.
• Drizzle the chicken with olive oil (or avocado oil) and rub it in on all sides.
• Sprinkle evenly with garlic powder, onion powder, salt, and pepper. Make sure you season both sides, not just the top.

2) Cook the chicken

• Heat a large skillet over medium-high heat. Cast iron works great if you have it, but any heavy pan will do.
• Once the pan is hot, add a splash of oil. You’ll know it’s ready when it shimmers slightly.
• Place chicken in the skillet, smooth side down first if using breasts. Don’t overcrowd the pan—cook in batches if needed.
• Let the chicken cook without moving it for about 5–6 minutes. This helps develop that golden-brown sear.
• Flip and cook another 5–6 minutes on the second side. The chicken should release easily from the pan when it’s ready to flip—if it’s sticking, give it another minute.
• If your chicken breasts are very thick, transfer the skillet to a preheated oven at 375°F to finish cooking. They’re done when the internal temperature reaches 165°F (use a meat thermometer if you’ve got one).
• Remove the chicken from the pan and let it rest on a plate. Resting for 5 minutes keeps it juicy.

3) Make the Green Goddess sauce

• While the chicken rests, make the sauce. Add avocado, mayonnaise, sour cream (or Greek yogurt), lemon juice, garlic, parsley, basil, chives, and tarragon (if using) to a blender or food processor.
• If you’re using anchovy fillets or paste, toss them in too. Don’t worry—they don’t make it taste fishy; they just add a savory depth.
• Blend until smooth and creamy. Scrape down the sides once or twice to make sure everything gets incorporated.
• Taste the sauce. Add more lemon if you like it tangy, more salt if it needs a boost, or extra herbs if you want it greener and fresher.

4) Serve it up

• Slice the rested chicken into thick strips.
• Spoon the Green Goddess sauce generously over the top, or serve it on the side for dipping.
• Garnish with a few extra fresh herbs if you’ve got some handy. Even just a sprinkle of parsley or chives makes it look and taste extra fresh.
• Pair with your favorite low-carb side (zucchini noodles, cauliflower rice, or a simple green salad are all great).

Why This Recipe Works for Keto

When you’re eating keto, flavor is everything. It’s easy to feel deprived if your meals taste bland or if you’re just eating plain chicken with broccoli every day. This dish flips that script.

• Avocado adds healthy fats that keep you full and give the sauce that silky texture.
• Mayo and sour cream bring creaminess without carbs.
• Fresh herbs not only pack flavor but also bring micronutrients your body needs.
• Chicken gives you protein without spiking blood sugar.

And here’s a bonus: this dish reheats like a dream. That’s gold when you’re on keto and don’t want to cook from scratch every single day.

My First Time Making Green Goddess Chicken

The first time I made this, I was skeptical. My friend swore by it, but I thought, “Great, another green sauce that’ll taste like lawn clippings.” But I gave it a try because, honestly, I was desperate to break out of my plain grilled chicken rut.

I tossed everything into my old blender, hit start, and the smell alone made me stop mid-eye-roll. It smelled fresh, lemony, and nothing like grass. The chicken came out juicy, the sauce poured over it, and I remember my husband leaning back in his chair saying, “Okay… we’re keeping this one.”

Since then, I’ve used this sauce for meal prep bowls, as a dip for veggies, and even on burgers. It’s one of those recipes that just works in a bunch of ways.

Tips and Tricks

• Use thighs if you can. They’re juicier, more forgiving, and taste richer. Breasts work but can dry out if overcooked.
• Don’t skip the anchovy. Even if you’re scared, it won’t taste fishy—it’ll just make the sauce “pop.”
• Blender vs. hand mixing. A blender is best for smooth sauce, but if you don’t have one, mash the avocado really well and chop the herbs super fine. It’ll still taste amazing, just a little chunkier.
• Meal prep hack: Make extra sauce and keep it in a jar. It lasts about 3 days in the fridge and makes even boring boiled eggs taste gourmet.

What to Serve With It

This chicken plays well with others. A few low-carb side ideas:

• Zucchini noodles tossed with olive oil and garlic.
• Roasted cauliflower rice with a little butter and parsley.
• Grilled asparagus with a sprinkle of parmesan.
• Simple green salad if you want to keep things light.

I’ve also wrapped slices of this chicken in lettuce leaves with cucumber and avocado. Quick lunch, zero carb stress.

Nutritional Info (Approx per serving)

• Calories: 380
• Protein: 28g
• Fat: 28g
• Carbs: 5g (net)

It’s the kind of breakdown that keeps you on track without feeling like you’re counting every crumb.

Storing and Reheating

If you’re into meal prep, this recipe is your friend. Cook a batch on Sunday, portion it out, and you’re good for days.

• Store chicken in one container, sauce in another. This keeps the chicken from getting soggy.
• When reheating chicken, do it gently—microwave with a damp paper towel over the top to keep moisture in.
• Add sauce after heating so it tastes fresh.

Variations You’ll Love

• Green Goddess Shrimp: Swap chicken for shrimp. Grill or sauté, then toss in sauce.
• Salad Bowl Style: Slice the chicken and layer over spinach, avocado, cucumber, and drizzle extra dressing.
• Green Goddess Dip: Skip the chicken and just make the sauce as a dip for veggies or keto crackers.
• Baked Version: Place chicken in a casserole dish, spread sauce over top, bake until bubbly.

I’ve even used the sauce as a base for chicken salad—just dice leftover cooked chicken, mix with sauce, maybe toss in some celery. That’s lunch sorted.

Why Many Love This Recipe

If you’re like me, you’ve probably pinned 200 recipes and actually made… maybe 5 of them. The thing about this chicken is that it’s one of the rare pins you’ll actually cook more than once. It’s pretty enough for Pinterest, practical enough for real life, and it fits right into keto goals without extra effort.

The bright green color makes it pop in photos, but the taste is what keeps you coming back. Trust me, you’ll pin it, try it, and then you’ll be telling your cousin about it at the next family BBQ.

Conclusion

Keto Green Goddess Chicken is simple: juicy chicken, creamy herb-packed sauce, and zero carb stress. It’s a recipe that works for weeknights, meal prep, or even showing off when you’ve got friends over.

The fresh herbs make it taste alive, the avocado makes it rich, and the fact that it’s keto keeps you feeling good about dinner.

Next time you’re staring at plain chicken and wondering how to make it exciting, just remember this recipe. Blend, cook, drizzle, done.

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