Herb-Crusted Chicken with Creamy Garlic Cauliflower Mash

By AislePrompt Editorial · Published 2026-04-04 · Updated 2026-04-04

A high-protein keto meal featuring perfectly seared chicken breasts coated in fresh herbs, served atop a velvety cauliflower mash with garlic and cream. No added sugars or carbs. This American-inspired keto recipe (high-protein, low-carb), ready in about 35 minutes, pairs boneless skinless chicken breasts, olive oil, garlic for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 382 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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

• 4 (4 oz each) boneless skinless chicken breasts
• 2 tbsp olive oil
• 3 cloves, minced garlic
• 1 tbsp fresh thyme leaves
• 1 tsp, finely chopped fresh rosemary
• 3 tbsp heavy cream
• 1 large head, riced cauliflower
• 1 tbsp unsalted butter
• 1/2 tsp salt
• 1/4 tsp black pepper

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Instructions

1. Step 1: Pat chicken breasts dry with paper towels, then season both sides with 1/4 tsp salt and 1/8 tsp black pepper. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering.
2. Step 2: Add chicken breasts and cook for 5-6 minutes per side until golden brown and internal temperature reaches 165°F, then transfer to a plate and tent with foil.
3. Step 3: While chicken rests, melt 1 tbsp butter in the same skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant but not browned.
4. Step 4: Stir in riced cauliflower, 1/4 tsp salt, and 1/8 tsp black pepper. Cook, stirring frequently, for 5 minutes until cauliflower is tender but not mushy.
5. Step 5: Reduce heat to low, add heavy cream and herbs, and stir until sauce thickens and coats the cauliflower (about 2 minutes), then return chicken to the skillet to warm through.