Low Carb Recipes That Hit: One-pan Garlic Butter Chicken

A crave-worthy weeknight skillet that packs big flavor, lean protein, and smart veggie swaps. One pan, 25 minutes, zero carb drama.

If your “healthy eating” plan dies at 7 p.m. when hunger meets dishes, this skillet fixes both. Big flavor, short ingredient list, and the kind of satisfaction that makes takeout look silly. We’ll stack protein, flood it with garlic-butter mojo, and keep carbs low without sacrificing joy. The cost? One pan, 25 minutes, and a little ambition. You get restaurant-level taste with weeknight-level effort. It’s the kind of meal you’ll want on repeat, because it actually earns its place.

Why You’ll Love This Recipe

• Fast: Ready in about 25 minutes, start to finish.
• One-pan efficiency: Less cleanup, more eating. Your sink will thank you.
• High-protein: Chicken + parm = satisfying and steady energy.
• Low-carb friendly: Broccoli and zucchini keep net carbs in check.
• Flavor-forward: Garlic butter, lemon, and paprika bring bright, rich vibes.
• Flexible: Swap in shrimp, salmon, or tofu without changing the method.

Ingredients

• 1.5 lb boneless, skinless chicken thighs, cut into bite-size pieces (or 1.25 lb chicken breast strips)
• 1 tbsp olive oil
• 2 tbsp unsalted butter, divided
• 5 garlic cloves, minced
• 1 lemon, zested and juiced (about 2–3 tbsp juice)
• 1/2 cup low-sodium chicken broth
• 4 cups broccoli florets
• 1 medium zucchini, spiralized or shaved into ribbons (optional)
• 1/4 cup finely grated Parmesan (optional but excellent)
• 1 tsp smoked paprika
• 1/2 tsp onion powder
• 1/4 tsp crushed red pepper flakes (adjust to taste)
• Kosher salt and freshly ground black pepper
• 2 tbsp chopped fresh parsley (or chives), for garnish
• Optional richness: 2 tbsp heavy cream

Let’s Get Cooking – Instructions

1. Season the chicken: Pat dry, then toss with smoked paprika, onion powder, 1/2 tsp salt, and 1/4 tsp black pepper. Add lemon zest for extra oomph.
2. Preheat the pan: Heat a large skillet over medium-high. Add olive oil and 1 tbsp butter. When butter foams, it’s go-time.
3. Sear the chicken: Add chicken in a single layer. Let it brown undisturbed 2–3 minutes per side. Aim for golden edges and juicy centers. Transfer to a plate.
4. Sauté the aromatics: Reduce heat to medium. Add minced garlic and red pepper flakes to the pan with the remaining 1 tbsp butter. Stir 30–45 seconds until fragrant (not burnt!)
5. Build the sauce: Pour in chicken broth and lemon juice. Scrape up browned bits. Simmer 2 minutes to reduce slightly.
6. Cook the veg: Add broccoli, a pinch of salt, and 1–2 tbsp water if needed. Cover and steam-sauté 3–4 minutes until crisp-tender. If using zucchini noodles, add them for the last 60–90 seconds.
7. Bring it together: Return chicken with any juices. Toss to coat. If using heavy cream, swirl it in now. Simmer 1–2 minutes until the sauce hugs the chicken.
8. Finish: Stir in Parmesan and parsley. Taste and adjust salt, pepper, and lemon. Want more buttery richness? Add a tiny extra pat of butter.
9. Serve: Plate with extra pan sauce spooned over the top. Expect silence at the table—everyone’s busy eating.

Storage Instructions

Cool leftovers quickly, then store in airtight containers.

• Fridge: 3–4 days. Reheat gently in a skillet with a splash of broth.
• Freezer: Up to 2 months. Freeze in portions; thaw overnight before reheating.
• Reheat tips: Keep heat medium-low to protect chicken from drying out. Add a squeeze of lemon to wake it back up.

Benefits of This Recipe

• Stable energy: High protein and fiber-rich veg help curb cravings.
• Low net carbs: Broccoli + zucchini keep numbers in the single digits per serving (approx. 6–8g net carbs).
• Budget-friendly: Thighs cost less and deliver more flavor. Win-win.
• Gut-friendly: No added sugars, minimal starch, and clean ingredients.
• Meal-prep gold: Scales easily and reheats like a champ.
• Gluten-free by default: No flour required for a silky sauce.

Avoid These Mistakes

• Crowding the pan: Overpacked chicken steams instead of browns. Work in batches if needed, FYI.
• Overcooking chicken: Dry chicken is a morale killer. Pull it when it hits 165°F and let sauce do the rest.
• Burning the garlic: Bitter garlic ruins good intentions. Keep heat moderate after searing.
• Limp zucchini: Zoodles need just 60–90 seconds. Any longer and they turn soggy.
• Under-seasoning: Lemon and butter need salt to sing. Taste, adjust, repeat.
• Skipping the pan fond: Those browned bits = flavor. Scrape them into the sauce like you mean it.

Different Ways to Make This

• Shrimp version: Use 1.25 lb shrimp, cook 1–2 minutes per side, then proceed with sauce and veg.
• Salmon skillet: Sear salmon fillets, remove, make sauce, steam broccoli, then return salmon to glaze.
• Tofu swap: Press extra-firm tofu, cube, and sear until crisp. The garlic butter-lemon combo still slaps.
• Spice profiles: Go Tuscan (sun-dried tomatoes + spinach), Mexican (cumin + cilantro + lime), or Indian-inspired (garam masala + cilantro).
• Air fryer path: Cook chicken at 400°F for 8–10 minutes, make sauce on stovetop, and toss together.
• Oven bake: Roast chicken at 425°F for 18–20 minutes; simmer sauce and veg on the stove, then combine.
• Veg swaps: Green beans, asparagus, or baby bella mushrooms all play nicely.
• Serve over: Cauliflower rice, shredded cabbage, or sautéed spinach for extra volume without carb chaos.

FAQ

Is this recipe keto-friendly?

Yes. The ingredients fit keto macros when portioned reasonably. If you’re strict, skip the lemon juice or reduce it slightly, and watch Parmesan amounts to keep net carbs tight.

Can I use chicken breast instead of thighs?

Absolutely. Slice breast into strips for faster, juicier cooking. Sear hot and fast, then finish in the sauce so it doesn’t dry out. IMO, thighs bring more flavor, but both work.

What’s the best pan for this skillet?

A 12-inch stainless or cast-iron skillet holds heat well and builds fond (aka flavor gold). Nonstick can work, but you’ll get less browning. Choose a lid for easy steam-sauté.

How do I keep zucchini noodles from getting mushy?

Add them last and cook just 60–90 seconds. Salt lightly (or not at all), and avoid over-stirring. If you want extra crispness, toss zoodles raw with the hot sauce off heat.

Can I make this dairy-free?

Yes. Swap butter for olive oil or ghee, and skip Parmesan. A splash of coconut cream can add body to the sauce without dairy. Flavor stays bright and satisfying.

What are the macros per serving?

Estimates for 4 servings: around 30–35g protein, 6–8g net carbs, and 15–20g fat depending on butter, parm, and thigh vs. breast. FYI, your exact numbers may vary.

How can I make the sauce creamier?

Stir in 2 tbsp heavy cream at the end and reduce gently. You can also whisk in an extra tablespoon of butter off heat for a glossy finish. No flour needed.

My Take

This is the weeknight move that earns a spot in your rotation—big flavor, zero fuss, minimal carbs. The garlic butter-lemon combo tastes expensive without being extra. TBH, it’s the kind of simple you repeat because it works, and it’s flexible enough to keep things interesting. Make it once, and you’ll wonder why you ever settled for bland chicken again.