Pan-Seared Herb Butter Chicken Thighs with Roasted Brussels Sprouts & Sautéed Zucchini

Backstory: I developed this dish after needing a comforting, nutrient-dense weeknight meal while staying strict on keto — rich fats from butter and olive oil, plenty of low-carb veg, and simple herbs for big flavor. —Dr. Kobe Keto (Chef Keto)

Ingredients (serves 2)

• 4 bone-in, skin-on chicken thighs (about 1.25–1.5 lb / 600–700 g)
• 2 tbsp olive oil
• 2 tbsp unsalted butter
• 1 tsp Dijon mustard (optional)
• 1 tsp apple cider vinegar or lemon juice
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1 tsp dried thyme (or 1 tbsp fresh, chopped)
• 1 tsp dried rosemary, crushed (or 1 tsp fresh)
• Salt and freshly ground black pepper, to taste
• 10–12 oz (300–350 g) Brussels sprouts, trimmed and halved
• 2 medium zucchini, sliced into 1/4-inch rounds or half-moons
• 2 cloves garlic, minced
• 2 tbsp olive oil (for vegetables) or 1 tbsp oil + 1 tbsp butter
• 1 tbsp lemon zest (optional)
• Fresh parsley, chopped, for garnish
• Chili flakes, optional for heat

Allergens: Dairy (butter). Mustard optional.

Instructions

1. Preheat oven to 425°F (220°C). Line a baking sheet with foil or parchment.
2. Pat chicken thighs dry with paper towels. Season generously with salt, pepper, smoked paprika, garlic powder, onion powder, thyme, and rosemary. Rub in the spices.
3. Heat 2 tbsp olive oil in a large oven-safe skillet over medium-high heat until shimmering. Place chicken thighs skin-side down and sear 5–7 minutes until skin is deep golden and releases easily. Flip and sear 2 minutes on the other side.
4. Add 1 tbsp butter to the skillet and spoon some melted butter over the thighs. Transfer skillet to the oven and roast 12–16 minutes, until internal temperature reaches 165°F (74°C). Remove chicken to rest on a plate and tent with foil.
5. Meanwhile, toss halved Brussels sprouts with 1 tbsp olive oil, salt, pepper, and a pinch of smoked paprika. Spread on the prepared baking sheet and roast in the same 425°F oven for 18–22 minutes, turning once, until caramelized and tender.
6. While sprouts roast, heat 1 tbsp olive oil + 1 tbsp butter in a large skillet over medium heat. Add minced garlic and cook 30 seconds. Add zucchini slices, season with salt and pepper, and sauté 4–6 minutes until golden but still slightly firm. Finish with lemon zest and a splash (1 tsp) of vinegar or lemon juice to brighten.
7. Mix remaining 1 tbsp butter with Dijon mustard and a pinch of salt; spoon over resting chicken thighs for a glossy herb-butter finish. Or simply drizzle pan juices over the chicken.