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.