Meal PrepKeto Meal Prep Chicken & Broccoli
Keto meal prep gets a bad reputation for being bland cauliflower rice and dry chicken breast — this one leans into butter, garlic, and parmesan instead, landing under 5g of net carbs a bowl while actually tasting like something you'd order at a restaurant.
- for the chicken
- 2 lb boneless chicken thighs
- 2 tbsp butter
- 4 cloves garlic, minced
- for the bowl
- 1.5 lb broccoli florets
- ½ cup heavy cream
- ½ cup grated parmesan
about 4g net carbs and 40g protein per bowl.
- Melt the butter in a large skillet over medium heat. Add the chicken thighs and cook 6–7 minutes per side, until golden and cooked through (165°F). Remove and set aside.
- Add the garlic to the same skillet and cook 30 seconds until fragrant.
- Steam or roast the broccoli until just tender, about 8 minutes.
- Pour the cream into the skillet with the garlic butter, bring to a gentle simmer, then stir in the parmesan until melted into a light sauce.
- Slice the chicken, divide with the broccoli between 4 containers, and spoon the parmesan sauce over the top.
No heavy cream? Full-fat coconut milk keeps it keto and dairy-free, with a slightly different flavor.
No chicken thighs? Chicken breast works but dries out faster on reheat — pound to an even thickness first.
Want it dairy-free entirely? Skip the cream sauce and toss the chicken and broccoli in extra butter and lemon instead.
No fresh broccoli? Frozen broccoli florets steam just as well — no need to thaw first.
Kantan tip — store the parmesan sauce separately and spoon it on after reheating — cream sauces can break in the microwave if reheated together with the chicken from cold.
Gear that makes this recipe easier
The tools this recipe actually calls for, with the one we'd reach for in each category — these link to our own comparisons, not straight to a store.
- Air Fryers Ninja AF101 Air Fryer Compare all 3 air fryers →
- Freezer Trays Souper Cubes 2-Cup Freezer Tray Compare all 5 freezer trays →