“That White Wine Pan Sauce? I Keto-fied It. And Yep—Still Bomb.”
I’ve made enough pan-seared chicken to know this: what makes it feel indulgent isn’t just golden crust or a tender bite—it’s that silky sauce that soaks into every slice. Maya’s version is close, but I swap the wine and adjust a few sauce tricks to keep it blood sugar–friendly and rich enough to feel like you didn’t just eat “plain chicken breast again.”
Here’s my keto-optimized take.
💡 What Solves the “Sad Keto Chicken” Problem
- No white wine, no problem – Subbing in a splash of apple cider vinegar + more broth gets the acidity without the sugar hit.
- Butter finish makes it rich – A cold butter whisk-in at the end keeps it lush and creamy without needing cream.
- Shallots + garlic = umami magic – You need aromatics in keto sauces, especially when you’re skipping sugar and starch.
🧾 Ingredients That Kept It Keto
- Boneless Skinless Chicken Breasts – High protein, zero carb. Pound them to even thickness for a perfect sear.
- Olive Oil – Great for high heat and adds those heart-healthy fats.
- Fresh Garlic & Shallots – Just enough natural sugars to caramelize, without spiking carbs.
- Chicken Broth (Low Sodium) – Adds body. Go bone broth if you want collagen + richness.
- Apple Cider Vinegar (1 Tbsp) – My swap for white wine. Still tangy, no residual carbs.
- Unsalted Butter – Keto’s BFF. Don’t skip it—it emulsifies the sauce.
- Fresh Thyme & Parsley – Bright, herbaceous, and no carb cost.
- Sea Salt & Pepper – Always. Taste and adjust.
🧠 Net Carbs Per Serving: About 1g after removing the wine and adjusting portion of shallots. Track it if you’re strict, but you’re still safe here.
🔁 Keto Swaps That Actually Work
| Ingredient | Swap | Why It Works |
|---|---|---|
| White wine | Apple cider vinegar + broth | Acid without sugar |
| Butter | Ghee or butter-flavored coconut oil | For dairy-free friends |
| Chicken breast | Chicken thighs | Juicier and higher fat (win-win) |
| Shallots | Omit or sub green onion (sparingly) | Cuts carbs slightly if needed |
⚠️ What I Got Wrong
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Chicken too dry | Overcooked past 165°F | Pull it at 162°F and let it rest |
| Sauce separated | Butter added too fast or heat too high | Turn off heat and whisk it in slowly |
| Sauce bland | Skimped on aromatics | Garlic + herbs = keto flavor glue |
👩🍳 How to Make It (Step-by-Step)
- Pound your chicken to even thickness and pat dry.
- Season both sides generously with salt and pepper.
- Heat 1 tbsp olive oil in a cast iron or stainless pan until shimmering.
- Sear chicken 5–7 minutes per side, or until golden and just at 162°F internal. Remove and cover loosely.
- Add 1 tbsp more oil, sauté minced garlic + shallots until soft and fragrant (2–3 min).
- Deglaze with 1 tbsp ACV + 1/2 cup broth, scraping up the good bits. Simmer 5–6 min to reduce.
- Turn off heat, stir in 2 tbsp cold butter, herbs, and return chicken to coat.
🧠 Keto Cooking Tricks That Help
- Resting the chicken covered helps redistribute juices and finish cooking without drying out.
- Use cold butter off heat to thicken without breaking the sauce.
- Prep ahead: Make double sauce and freeze in silicone molds—instant flavor bomb for any protein.
🧊 Freezing + Reheating Without Ruining It
- Freeze cooked chicken + sauce flat in a bag.
- Reheat in a covered skillet with 1 tbsp broth. Microwave is last resort (but it works).
- Keeps 4 days in fridge, 3 months in freezer.
❓ What I Googled Before Making This
Can I use bone-in chicken?
You can, but it takes longer. Stick to boneless for fast, even cooking unless you’re making a Sunday roast-style meal.
Will ACV mess up the flavor?
Not if you reduce it—it just tastes bright, not vinegary. Don’t overdo it.
Can I double the sauce?
Yes, and you should. It’s keto gold.
Nutrition Facts
Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 410 kcal |
| Protein | 48g |
| Fat | 22g |
| Total Carbs | 2.2g |
| Fiber | 0.4g |
| Net Carbs | 1.8g |
| Sugar | 0.6g |
| Cholesterol | 135mg |
| Sodium | ~480mg |
| Potassium | ~550mg |
Check out More Recipes:
- Low Carb Keto Creamy Garlic Chicken
- Low Carb Keto Creamy Lemon Chicken
- Low Carb Keto Garlic Butter Shrimp
- Low Carb Keto Honey Garlic Shrimp
Low Carb Keto Pan Seared Chicken Breast
Description
Juicy pan-seared chicken breast with a rich herb butter sauce—low-carb, keto-friendly, and ready in under 30 minutes with pantry staples.
Ingredients
Instructions
- Pat chicken dry, season with salt and pepper.
- Heat 1 tbsp olive oil in skillet over medium-high. Sear chicken 5–7 min per side, or until 162°F inside. Remove and cover.
- Add 1 tbsp oil, sauté garlic and shallots until golden.
- Deglaze with ACV + broth, scrape bottom, simmer 6–8 min.
- Kill the heat. Stir in butter and herbs until sauce emulsifies.
- Return chicken, spoon sauce on top. Serve with your fave low-carb side.
Notes
- For best results, use a meat thermometer and pull chicken at 162°F—carryover cooking will bring it to 165°F while it rests, keeping it juicy.
