The ketogenic (keto) diet has become the go-to choice for people looking to shed pounds without sacrificing taste. But sticking to keto doesn’t mean you’re stuck eating bland food. Enter the Keto Lemon Garlic Chicken—a dish so good, even non-keto eaters might steal it off your plate. With bold lemon and garlic flavors, juicy chicken, and a buttery finish, this recipe is both satisfying and low-carb. Perfect for weeknight dinners or meal prep, it’ll become a staple in your keto rotation.
Let’s dive into how you can make this restaurant-quality meal right in your kitchen.
Ingredients You’ll Need For Keto Lemon Garlic Chicken
Before you get started, it’s essential to have all your ingredients ready. Here’s what you’ll need:
- 4 boneless, skinless chicken breasts (or thighs if you prefer dark meat)
- 4 cloves garlic, minced (adjust for taste)
- 2 large lemons (one for juice, one for zest and garnish)
- 1/4 cup chicken broth (for extra moisture)
- 1/4 cup unsalted butter (or ghee for a more intense flavor)
- 1 tbsp olive oil (or avocado oil if you prefer)
- 1/2 tsp smoked paprika (adds a little depth to the dish)
- 1/2 tsp onion powder (for a subtle sweetness)
- 1/4 tsp red pepper flakes (optional, if you like a hint of spice)
- Salt and pepper, to taste
- Fresh parsley, chopped for garnish (totally optional but adds color and a fresh bite)
This ingredient list is simple, yet it packs a punch with flavors. If you’re missing any ingredient, you can always swap or adjust as needed. Keto is flexible like that.
Why This Recipe Is Perfect for Keto
Let’s talk about why this lemon garlic chicken is a keto superstar. First, you’ve got the chicken, which is a lean source of protein without any carbs. Butter and olive oil not only help keep the chicken juicy but also increase the fat content, so you’re hitting your macros without thinking too hard. And lemon? No, it’s not a carb bomb—lemon juice and zest have such a minimal amount of carbs that you can use them freely for their tangy brightness.
Plus, garlic is not just a flavor booster; it’s known for its health benefits like boosting the immune system and reducing inflammation. Who doesn’t love a dinner that works overtime for your body?
Step-by-Step Instructions
Ready to start cooking? Follow these easy steps, and you’ll have a delicious keto meal in under 30 minutes.
1. Prep the Chicken
Season the chicken breasts with salt, pepper, smoked paprika, and onion powder. Massage the spices into the meat for an even coating. Let it sit for about 10 minutes, allowing the flavors to marinate a little before cooking.
If you’re using chicken thighs, you can season them the same way. Some folks swear by thighs for their higher fat content, making them ideal for keto. Either works here—it’s really about personal preference.
2. Sear the Chicken
In a large skillet, heat your olive oil over medium-high heat. Once hot, place the chicken breasts in the pan and sear for about 5-6 minutes on each side, or until golden brown and almost cooked through. You want a nice crust on the outside.
Tip: Don’t overcrowd the pan. If needed, cook the chicken in batches to make sure it sears properly. A crowded pan will steam the chicken instead of giving it that crispy outer layer.
Remove the chicken from the pan and set it aside on a plate. Don’t worry if it’s not fully cooked; it’ll finish in the sauce.
3. Create the Lemon Garlic Sauce
Lower the heat to medium and add the butter to the same skillet. Once the butter is melted and bubbling, toss in the minced garlic. Sauté the garlic for about 30 seconds to 1 minute until fragrant, but be careful not to burn it.
Now, squeeze in the juice of one lemon and pour in the chicken broth. Stir to combine, scraping up any browned bits from the bottom of the skillet. This is where all the flavor comes from, so don’t skip this part!
If you want a thicker sauce, let it simmer for a couple of minutes to reduce.
4. Simmer Chicken in the Sauce
Return the seared chicken to the skillet, nestling it into the lemon-garlic sauce. Spoon some of the sauce over the chicken to coat it. Cover the pan and let the chicken simmer in the sauce for 5-7 minutes, or until fully cooked through (internal temperature should reach 165°F).
The chicken will soak up all those flavors while finishing its cooking process. The sauce will also thicken slightly as it reduces, giving you a glossy, buttery finish.
5. Finishing Touches
Once the chicken is done, remove it from the heat and sprinkle lemon zest and chopped parsley over the top. The zest adds a fresh, citrusy aroma, while the parsley adds a pop of color and a light, herbal bite.
If you like a little heat, sprinkle red pepper flakes over the chicken at this point for a spicy kick. Totally optional, but recommended if you enjoy a spicy-sweet combo.
Pro Tips for the Best Keto Lemon Garlic Chicken
- Pound your chicken breasts: If your chicken breasts are thick on one end and thin on the other, consider pounding them to an even thickness. This ensures that the chicken cooks evenly, so you don’t end up with one dry end and one juicy end.
- Use chicken thighs for extra fat: If you’re struggling to hit your fat macros, chicken thighs are your friend. They’re naturally fattier and more flavorful.
- Add extra butter for more richness: Keto is all about embracing fats, so don’t be afraid to add an extra tablespoon of butter to the sauce if you want it richer.
- Meal prep-friendly: This dish stores well in the fridge, making it perfect for meal prepping. You can double the recipe and store the chicken in an airtight container for up to 4 days. It reheats well, especially if you keep some of the sauce aside to pour over the chicken when reheating.
Serving Suggestions
This Keto Lemon Garlic Chicken is so versatile that it pairs well with many low-carb sides. Here are a few ideas to complete your meal:
- Cauliflower Mash: Creamy and buttery, this keto-friendly alternative to mashed potatoes will soak up all the extra sauce.
- Zucchini Noodles (Zoodles): A great pasta replacement, zoodles tossed in the lemon garlic sauce are a low-carb dream.
- Roasted Asparagus or Broccoli: You can never go wrong with roasted veggies. Toss them in olive oil and roast until crispy for a fiber-rich side.
- Cauliflower Rice: This keto staple is perfect for absorbing the zesty sauce from the chicken.
Macros Breakdown: What You’re Getting
On a keto diet, knowing your macros is key. This recipe is designed to fit perfectly within your daily intake. Here’s a general breakdown per serving (assuming you divide the recipe into 4 servings):
- Calories: 320-350
- Fat: 23-25g
- Protein: 28-30g
- Carbs: 3-5g (mostly from lemon and garlic)
You’re getting a healthy dose of protein and fats, while the carbs are kept to a bare minimum. The exact macros will vary depending on your portion sizes and any additional sides you serve, but this gives you a good idea of where you’re at.
Variations and Customizations
You’ve got the basics down, but what if you want to mix things up? Here are some ideas to make this dish your own:
- Creamy Version: If you love a creamy sauce, add 1/4 cup of heavy cream or coconut cream to the lemon-garlic sauce for a richer, more indulgent meal.
- Herb Chicken: Switch up the flavors by adding rosemary, thyme, or basil into the sauce along with the garlic. It’ll give your dish a whole new aroma and flavor profile.
- Lemon Caper Chicken: Like the tang of capers? Throw in a tablespoon of capers along with the lemon juice for an extra punch of briny goodness.
- Cheesy Garlic Chicken: If you’re a cheese lover, melt some mozzarella or Parmesan on top of the chicken right before serving. It’ll add a gooey, salty twist that keto dieters can’t resist.
Conclusion
There’s no need to sacrifice flavor when you’re on a keto diet, and this Keto Lemon Garlic Chicken is proof of that. With minimal ingredients, you can create a satisfying, rich, and flavorful dish that fits within your low-carb lifestyle. Whether you’re meal-prepping for the week or serving this up for dinner tonight, it’s bound to become a household favorite.
Frequently Asked Questions (FAQs)
Can I use bone-in chicken?
Absolutely. Bone-in chicken will take a bit longer to cook, but it’ll give you even juicier meat. Adjust the cooking time accordingly and make sure the internal temperature reaches 165°F.
Is this recipe gluten-free?
Yes! This recipe is naturally gluten-free, so it’s safe for anyone with gluten sensitivities.
Can I freeze this meal?
While you can freeze it, I recommend enjoying it fresh or within a few days for the best flavor and texture. If you do freeze it, be sure to let it thaw fully before reheating.
Keto Lemon Garlic Chicken Recipe
This easy Keto Lemon Garlic Chicken recipe is juicy, flavorful, and perfect for a low-carb diet. With a zesty lemon garlic butter sauce, it’s a quick weeknight dinner or a great option for meal prep. Full of healthy fats and tender chicken, it’s a must-try dish that fits perfectly into the keto diet.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Skillet
- Cuisine: American, Keto, Low-Carb
- Diet: Gluten Free
Ingredients
- 4 boneless, skinless chicken breasts (or thighs)
- 4 cloves garlic, minced
- 2 large lemons (1 for juice, 1 for zest and garnish)
- 1/4 cup chicken broth
- 1/4 cup unsalted butter
- 1 tbsp olive oil
- 1/2 tsp smoked paprika
- 1/2 tsp onion powder
- 1/4 tsp red pepper flakes (optional)
- Salt and pepper, to taste
- Fresh parsley, chopped (optional, for garnish)
Instructions
- Season the Chicken: Sprinkle chicken breasts with salt, pepper, paprika, and onion powder. Let sit for 10 minutes.
- Sear the Chicken: Heat olive oil in a large skillet over medium-high heat. Sear chicken for 5-6 minutes per side until golden brown. Set aside.
- Make the Sauce: Lower heat, melt butter in the same skillet. Add minced garlic and cook for 1 minute. Stir in lemon juice and chicken broth, scraping up browned bits from the pan.
- Simmer: Return chicken to the skillet. Let it simmer in the sauce for 5-7 minutes, spooning sauce over the chicken. Ensure the internal temperature reaches 165°F.
- Finish and Serve: Garnish with lemon zest, parsley, and red pepper flakes (if using). Serve hot with your favorite keto sides.
Notes
- You can swap chicken breasts for thighs for a fattier, juicier option.
- Make sure to spoon the sauce over the chicken while it simmers to enhance the flavor.
- Store leftovers in the fridge for up to 4 days.
Nutrition
- Serving Size: 1 chicken breast with sauce
- Calories: 320
- Sugar: 1g
- Sodium: 450mg
- Fat: 25g
- Saturated Fat: 10g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 125mg