Crispy Herb-Crusted Chicken with Garlic Cauliflower Mash

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-05 · Updated 2026-04-05

A low-carb, high-protein meal featuring golden chicken cutlets coated in a nutty almond crust, served with creamy garlic-infused cauliflower mash and a rich pan sauce. Perfect for keto dieters craving a satisfying dinner. This american-inspired keto (low carb, high protein) ready in about 45 minutes pairs (50g) almond flour, (25g) grated parmesan cheese, garlic powder for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 546 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1.5 lbs (680g) boneless skinless chicken breasts
• 1/2 cup (50g) almond flour
• 1/4 cup (25g) grated parmesan cheese
• 1 tsp garlic powder
• 1 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp avocado oil
• 450g cauliflower
• 2 tbsp butter
• 2 cloves garlic
• 1/4 cup heavy cream
• 1/4 tsp salt
• 1/8 tsp black pepper

Instructions

1. Step 1: In a shallow dish, combine 1/2 cup (50g) almond flour, 1/4 cup (25g) grated parmesan cheese, 1 tsp garlic powder, 1 tsp dried thyme, 1/2 tsp salt, and 1/4 tsp black pepper; mix until evenly distributed.
2. Step 2: Pat 1.5 lbs (680g) boneless, skinless chicken breasts dry with paper towels, then coat each cutlet thoroughly in the almond flour mixture, pressing gently to adhere.
3. Step 3: Heat 2 tbsp avocado oil in a large skillet over medium-high heat until shimmering; add the chicken cutlets and cook for 5-6 minutes per side until golden brown and internal temperature reaches 165°F (74°C), flipping once. Transfer to a plate and tent loosely with foil.
4. Step 4: Steam 450g cauliflower florets in a steamer basket over simmering water for 12-15 minutes until very tender; drain thoroughly.
5. Step 5: Return the steamed cauliflower to the pot, add 2 tbsp butter and 1 minced garlic clove, and cook over medium heat for 1 minute until fragrant. Stir in 1/4 cup heavy cream, 1/4 tsp salt, and 1/8 tsp black pepper, then mash with a potato masher until smooth and creamy, adding a splash more cream if needed.
6. Step 6: Return the skillet used for chicken to medium heat, add 1/4 cup heavy cream and 1 minced garlic clove, and simmer for 2-3 minutes until the sauce thickens slightly and coats the back of a spoon.