High-Protein Keto Creamy Garlic Chicken & Asparagus
Baked chicken breasts in a creamy garlic sauce with tender asparagus — high-protein, low-carb, and ready in 40 minutes
This high-protein keto creamy garlic chicken and asparagus is a complete one-pan dinner. Seasoned chicken breasts bake in a rich garlic-cream sauce with asparagus until juicy and golden. Every serving delivers 38 g of protein and only 5 g net carbs.
Completely sugar-free, low-carb, and perfect for a weeknight meal or simple meal prep.
Why you’ll love this dinner
- 38g protein per serving — a complete high-protein meal
- Only 5g net carbs and fully sugar-free
- Chicken and vegetables cook in one baking dish
- Ready in about 40 minutes
- Creamy garlic sauce with almost no extra work
- Great for leftovers and meal prep
Health notes
- High protein: Chicken breasts make this a very protein-dense dinner.
- Low carb: Asparagus and a cream-based sauce keep net carbs low.
- Sugar-free: No added sugar of any kind.
- One-pan: Less cleanup and an easy weeknight method.
Key element — don’t overbake the chicken
Pull the dish when the chicken reaches 165°F (74°C). Overbaking dries out the breasts even in a creamy sauce.
Ingredients
Chicken & asparagus
- 4 boneless skinless chicken breasts (about 2 lb / 900g)
- 1 lb (450g) asparagus, trimmed
- 1 tsp Italian seasoning or garlic powder
- ½ tsp paprika
- Salt and black pepper to taste
- 1 Tbsp olive oil or melted butter
Creamy garlic sauce
- 3 Tbsp butter
- 4–5 garlic cloves, minced
- ¾–1 cup heavy cream
- ⅓ cup grated Parmesan cheese
- ¼ cup chicken broth (optional, to thin)
- 2 Tbsp chopped parsley
- Optional: pinch of red pepper flakes
Swaps
- Thighs: Boneless thighs stay extra juicy if you prefer dark meat.
- Dairy-free: Use coconut cream and skip the Parmesan (flavor will differ).
- Extra veggies: Add mushrooms or spinach in the last 10 minutes.
- Skillet version: Sear the chicken, then simmer everything on the stovetop.
Instructions
| 1 | Preheat and season. Preheat oven to 400°F (200°C). Season the chicken with Italian seasoning, paprika, salt, and pepper. Toss the asparagus with a little oil, salt, and pepper. |
| 2 | Start the chicken. Place the chicken in a baking dish and bake 15 minutes. This gives the breasts a head start before the asparagus goes in. |
| 3 | Make the sauce. Meanwhile, melt the butter in a small saucepan. Add the garlic and cook 30–45 seconds until fragrant. Stir in the cream and Parmesan and simmer 2–3 minutes until slightly thickened. Add broth if you want a looser sauce. |
| 4 | Add asparagus and sauce. Nestle the asparagus around the chicken. Pour the creamy garlic sauce over the top. Return to the oven for 12–18 minutes until the chicken reaches 165°F (74°C) and the asparagus is tender-crisp. |
| 5 | Finish. Rest 5 minutes. Spoon extra sauce over the chicken, sprinkle with parsley, and serve. |
Pro tips
- Pound thicker chicken breasts so they cook evenly.
- Add the asparagus later so it stays bright and doesn’t get mushy.
- If the sauce is too thick after baking, stir in a splash of cream or broth.
- A meat thermometer is the easiest way to avoid dry chicken.
- This reheats well — add a little cream when warming leftovers.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 380 |
| Protein | 38g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 22g |
| Sodium | 420mg |
Estimates based on chicken breast, asparagus, heavy cream, and Parmesan. Exact numbers vary with chicken size and cream amount.
Variations
Lemon garlic
Add lemon zest and a squeeze of lemon juice to the sauce before baking.
Mushroom cream
Sauté sliced mushrooms with the garlic, then pour the sauce over the chicken.
Spicy version
Add red pepper flakes or a pinch of cayenne to the sauce.
Broccoli swap
Use broccoli florets instead of asparagus if that’s what you have on hand.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store in an airtight container; reheat gently |
| Freezer | Up to 2 months | Freeze in portions; thaw overnight in the fridge |
| Meal prep | Up to 4 days | Excellent for high-protein lunches and dinners |
FAQ
Test your knowledge
5 quick questions about this creamy garlic chicken and asparagus
1. Protein per serving?
2. Net carbs per serving?
3. Why add the asparagus later?
4. About how long does this take?
5. Best way to reheat leftovers?
