Pan-Seared Chicken with Roasted Broccoli
Crispy chicken thighs paired with garlicky roasted broccoli in a low-carb, keto-friendly dinner ready in 30 minutes. This american-inspired chicken (keto, low carb) ready in about 30 minutes pairs avocado oil, minced garlic, dried thyme for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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
- 4 boneless, skinless, about 1.2 lbs chicken thighs
- 2 tbsp avocado oil
- 3 cloves, minced garlic
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 lb, florets broccoli
- 1 tbsp olive oil
- 1/4 cup, shredded parmesan cheese
Instructions
- Step 1: Pat 4 boneless, skinless chicken thighs dry with paper towels. Season with 3 minced garlic cloves, 1 tsp dried thyme, 1/2 tsp salt, and 1/4 tsp black pepper.
- Step 2: Heat 2 tbsp avocado oil in a large skillet over medium-high heat until shimmering. Add chicken thighs skin-side down and cook for 5 minutes without moving until golden brown. Flip and cook 5 more minutes until internal temperature reaches 165°F.
- Step 3: Toss 1 lb broccoli florets with 1 tbsp olive oil, 1/4 tsp salt, and 1/8 tsp black pepper. Spread on a sheet pan and roast at 400°F for 15 minutes, or until tender with golden edges.
- Step 4: Transfer chicken to a plate, tent with foil, and rest 5 minutes. Sprinkle 1/4 cup shredded parmesan over roasted broccoli and serve with chicken.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Chicken with Roasted Broccoli take to make?
Total time is about 30 minutes (10 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 Pan-Seared Chicken with Roasted Broccoli?
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 avocado oil from drying out.
Can I substitute ingredients in Pan-Seared Chicken with Roasted Broccoli?
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 Pan-Seared Chicken with Roasted Broccoli 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 Pan-Seared Chicken with Roasted Broccoli keto?
Yes — this recipe is tagged keto, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Finally a chicken recipe that doesn’t dry out. Broccoli got golden edges without burning—chef’s kiss!
- ★★★★★
Weeknight lifesaver! Cooked in 25 minutes and the whole family asked for seconds. Broccoli was perfectly seasoned.
- ★★★★★
My go-to for dinner parties. The garlic-herb crust on the chicken elevates it from basic to gourmet.
