Not gonna lie, when I first went low-carb, I mourned anything swimming in creamy sauces.
Most “keto creamy chicken” recipes either taste weirdly sweet (why?) or split into sad puddles.
This one actually delivers: juicy pan-seared chicken, smothered in a garlicky cream sauce so good you’ll want to lick the pan—and it only takes 25 minutes.
Inspired by a trip to Spain (and too much garlic shrimp), I swapped the shrimp for chicken thighs, threw in a heavy splash of cream (because Spain didn’t, but I absolutely will), and boom—low-carb, high-satisfaction, no sad sauce.
💡 Why This One Works So Well
- Boneless chicken thighs = juicy every time (no stringy dry meat here)
- Serious garlic hit (like, don’t make this before a job interview)
- Simmer-reduce strategy concentrates flavor without needing flour
- Heavy cream finish keeps it rich without breaking or splitting
- Keto macros: just 1.9g net carbs per serving
🧾 What I Used (And Why It Worked)
- Chicken thighs (1.5 lb) – Dark meat = forgiveness. You can slightly overcook and they still stay juicy. Breasts work if you baby them (165°F max).
- Sea salt, black pepper, smoked paprika – Core seasoning. Smoked paprika adds depth without carbs.
- Olive oil + butter – Good fats for searing and flavor. (Avocado oil swaps fine.)
- Garlic (6 cloves, sliced) – Big flavor. Slice, don’t mince—less risk of bitter burn.
- Chicken broth (reduced sodium, ¾ cup) – Sauce base. Bone broth adds even more richness.
- White cooking wine (½ cup) – Adds a bright tang. (Sub extra broth if skipping.)
- Bay leaf (1 medium) – Subtle herbal background that makes it taste like you know what you’re doing.
- Heavy cream (½ cup) – The creamy payoff. Full-fat coconut milk if you’re dairy-free, but don’t bother with almond or oat milk—it’ll be sad and thin.
🔁 Keto Swaps That Actually Work
| Swap | What Changes | Carb Impact |
|---|---|---|
| Chicken breasts instead of thighs | Slightly leaner, cook to 165°F only | Same carbs |
| Skip wine | Less tang, more savory | Slightly lower carbs |
| Coconut milk for cream | Slightly sweeter sauce | Net carbs +0.5g |
⚠️ Keto Missteps and How I Fixed Them
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Garlic turned bitter | Heat was too high while sautéing | Use LOW heat, stir often |
| Sauce split | Boiled after adding cream | Just warm the cream |
| Chicken dry | Overcooked | Pull thighs at 170°F, breasts at 165°F |
👩🍳 Step-by-Step (Real Cues You Need)
- Pat chicken dry. Season with salt, pepper, smoked paprika.
- Sear in olive oil over medium-high, 5–7 mins per side. Don’t crowd. Don’t poke.
- Remove chicken, tent with foil.
- Drop heat to low, melt butter. Add sliced garlic. Saute gently 1–2 mins, stir a lot. No browning!
- Deglaze with broth + wine. Scrape up every tasty brown bit.
- Add bay leaf, simmer until liquid reduces by half (~10 mins).
- Lower heat, stir in cream. Just warm it—don’t let it bubble.
- Toss chicken back in, spoon sauce over, simmer 1–2 mins.
- Optional: sprinkle chopped parsley so it looks like you planned ahead.
🧠 Keto Cooking Tricks That Help
- Batch-sear the chicken if your pan’s crowded—better browning = better sauce.
- Use a thermometer — saves you guessing.
- If freezing cream sauce scares you (it should), prep chicken ahead but make sauce fresh.
- Want more sauce? Double broth, wine, cream amounts. Especially if serving over zoodles, cauliflower rice, or just because.
🧊 Meal Prep Notes That Matter
- Fridge life: 3–4 days. Sauce solidifies when cold (normal).
- Freeze? Nope. Cream sauce turns into sad little curds.
- Reheat gently over low heat. Stir often. No microwaving on high.
❓ Real Keto Questions, Real Answers
Can I skip the wine?
Yep. Use extra broth. The sauce will be a little less punchy, still great.
Does this spike blood sugar?
Not if you stay within serving size. Heavy cream and chicken thighs are blood sugar BFFs.
Can I use coconut milk instead of cream?
You can. Full-fat only. Slightly sweeter taste, but keeps you keto.
Will this work for meal prep?
Chicken, yes. Sauce, make fresh if you care about silky texture.
Nutrition Facts
Per 1 serving (1 chicken thigh + sauce, assuming 6 servings total):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 253 kcal |
| Fat | 16.2g |
| Saturated Fat | ~7.5g |
| Protein | 23.2g |
| Total Carbohydrates | 2g |
| Net Carbs | 1.9g |
| Fiber | 0.1g |
| Sugar | 0.7g |
| Cholesterol | ~130mg |
| Sodium | ~420mg |
Check out More Recipes:
- Low Carb Keto Creamy Lemon Chicken
- Low Carb Keto Greek Chicken Breast
- Low Carb Keto Baked Chicken Breast
- Low Carb Keto Chicken Stuffed Peppers
Low Carb Keto Creamy Garlic Chicken
Description
Juicy chicken thighs in a rich, garlicky cream sauce—low-carb, fast, and packed with flavor that actually feels indulgent, not “keto sad.”
Ingredients
Instructions
- Pat chicken dry. Season with salt, pepper, smoked paprika.
- Heat olive oil in a skillet over medium-high. Sear chicken 5–7 min per side. Remove and tent with foil.
- Lower heat to low. Melt butter, saute garlic 1–2 min (do NOT brown).
- Add broth and wine. Scrape bottom bits. Add bay leaf.
- Bring to gentle boil, then simmer until reduced by half (~10 min).
- Lower heat. Stir in cream. Warm gently.
- Remove bay leaf. Return chicken to pan. Spoon sauce over. Serve.
