Herb-Crusted Chicken with Creamy Garlic Cauliflower Mash

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

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 keto-inspired keto (high-protein, low-carb) ready in about 35 minutes pairs olive oil, minced garlic, fresh thyme leaves 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 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.

★ 3.6 (12 ratings) Prep: 15 min Cook: 20 min Serves 4 Keto cuisine 382 cal/serving
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Ingredients

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.

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Frequently asked questions

How long does Herb-Crusted Chicken with Creamy Garlic Cauliflower Mash take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Herb-Crusted Chicken with Creamy Garlic Cauliflower Mash?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Herb-Crusted Chicken with Creamy Garlic Cauliflower Mash?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Herb-Crusted Chicken with Creamy Garlic Cauliflower Mash for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Herb-Crusted Chicken with Creamy Garlic Cauliflower Mash high-protein?

Yes — this recipe is tagged high-protein, low-carb, ketogenic based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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