…That Didn’t Dry Out or Spike My Blood Sugar
I Used to Fear Chicken Breast on Keto…
You either get dry and depressing—or drowning in a carb-heavy sauce. I wanted that buttery, garlicky flavor bomb without the breading, starch, or sadness. After testing a dozen versions (some bland, some straight-up rubbery), this garlic butter chicken finally nailed it.
Crispy golden outside. Tender, juicy inside. And a pan sauce so good I doubled it for my zoodles.
💡 Why This One Works So Well
- Searing + sauce layering: You get a golden crust first, then that butter bath seals in flavor.
- No flour, no thickeners: The butter emulsifies into the broth, making it rich but light.
- Garlic-forward but not sharp: Gently sautéed garlic mellows out and sweetens. No bitterness, no raw bite.
- Built-in portion control: Four breasts = four servings. Macro math made easy.
🧾 What Packs Flavor Without the Carbs
- Boneless skinless chicken breasts – 0g carbs, high in protein. I like to butterfly thick ones for faster, more even cooking.
- Olive oil – Helps sear the chicken before the butter goes in (prevents burnt butter).
- Butter (3 tbsp) – Carries the garlic and herbs. Unsalted = better control over final salt level.
- Fresh garlic (5 cloves, minced) – Don’t skimp. Pre-minced garlic is tempting, but fresh gives this sauce its real oomph.
- Reduced sodium chicken broth (½ cup) – Adds depth and helps deglaze. Regular broth can over-salt once reduced.
- Dried thyme, oregano, rosemary, parsley (½ tsp each) – Earthy, balanced, and always in my keto spice drawer.
- Sea salt + black pepper – Just enough to bring everything into focus.
🔁 Keto Swaps That Actually Work
| Swap | Why It Works | Watch For |
|---|---|---|
| Chicken thighs | Juicier, higher fat | Adjust cook time; they take longer |
| Ghee instead of butter | Lactose-free, deeper flavor | Use slightly less; it’s richer |
| Bone broth instead of chicken broth | Nutrient boost | May need extra salt |
| Italian seasoning mix | Fast herb blend | Go easy—some mixes add sugar (check the label!) |
⚠️ What I Got Wrong (Before I Got It Right)
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Chicken was dry | Overcooked it | Pull it at 160°F, let rest to 165°F |
| Garlic burned | Heat was too high | Add it after butter melts on low |
| Sauce was thin | Didn’t let it simmer | Let it reduce slightly before adding chicken back |
| Chicken stuck to pan | Oil not hot enough | Preheat until oil shimmers or water sizzles |
👩🍳 How I Make It – Step by Step
- Pat dry + season: Salt, pepper, herbs. Dry chicken = better sear.
- Sear in olive oil: 4–6 minutes per side until golden. Don’t crowd the pan.
- Remove chicken: Tent it with foil to rest.
- Deglaze: Add butter + broth. Scrape up those tasty brown bits.
- Add garlic: Sauté for 1 min until fragrant, not browned.
- Return chicken: Flip to coat, heat gently to finish if needed.
- Spoon sauce over everything: Don’t skip this. It’s the keto gold.
🧠 Smart Moves I Always Use
- Double the sauce when I know I’ll serve this with zoodles or cauliflower mash. It clings perfectly.
- Pre-mix the dried herbs in bulk—saves time and keeps me consistent on flavor.
- Rest the chicken covered after searing. Keeps all the juices in while you make the sauce.
🧊 Keeping It Keto-Friendly All Week
- Fridge: 4 days, airtight.
- Freezer: 4 months in sealed bags with sauce included.
- Reheat tip: Use oven at 350°F covered with foil. Microwave if you must, but keep it short and low to avoid drying it out.
❓Keto Cooking What-Ifs (Answered)
Can I use coconut oil instead of olive?
Yes, but it’ll add sweetness. Not my favorite for savory dishes like this.
Will this spike blood sugar?
Nope—1.5g net carbs per serving. Clean ingredients, no starch thickeners.
Is garlic OK on keto?
Yes. Whole cloves have a small carb count, but you’re using 5 cloves split across 4 servings = ~0.5g net carbs each.
Can I meal prep this?
Absolutely. It reheats well, especially if you don’t overcook initially.
Nutrition Facts
Serving size: 1 chicken breast (8 oz cooked) + pan sauce
Servings per recipe: 4
| Nutrient | Amount |
|---|---|
| Calories | 372 kcal |
| Total Fat | 17.9g |
| – Saturated Fat | 7.4g |
| Cholesterol | 146mg |
| Sodium | 1250mg* |
| Total Carbs | 1.8g |
| – Fiber | 0.3g |
| – Sugar | 0.2g |
| Net Carbs | 1.5g |
| Protein | 48.8g |
Check out More Recipes:
- Low Carb Keto Honey Garlic Chicken
- Low Carb Keto Honey Sriracha Chicken
- Low Carb Keto Instant Pot Chicken Breast
- Low Carb Keto Bacon Wrapped Chicken Breast
Low Carb Keto Garlic Butter Chicken
Description
Juicy chicken breasts seared and simmered in a rich garlic butter sauce—low-carb, keto-friendly, and ready in just 20 minutes.
Ingredients
Instructions
- Pat chicken dry. Season with salt, pepper, and herbs.
- Heat olive oil in a skillet over medium-high. Sear chicken 4–8 mins per side until golden and just cooked. Remove and cover.
- Lower heat to medium-low. Add butter and broth, deglaze pan.
- Stir in garlic, cook 1 min until fragrant.
- Return chicken, spoon sauce over to coat. Warm 1–2 mins if needed.
- Serve with extra sauce poured on top. Optional: fresh parsley to finish.
Notes
- Use a meat thermometer—pull chicken at 160°F and let it rest to reach 165°F for best juiciness.
- Want more sauce for zoodles or mash? Double the butter, broth, garlic, and herbs.
- Don’t use garlic powder—it won’t give the same depth or texture as fresh minced garlic.
