Crispy Garlic Butter Chicken Thighs with Roasted Broccoli (Serves 2)

Instructions

1. 1

   Preheat oven and prep:

2. 2

   Preheat oven to 425°F (220°C).

3. 3

   Pat chicken thighs very dry with paper towels. Season both sides generously with salt, pepper, smoked paprika, and onion powder.

4. 4

   Sear chicken:

5. 5

   Heat 1 tbsp olive oil in a large ovenproof skillet (cast-iron ideal) over medium-high heat until shimmering.

6. 6

   Place chicken thighs skin-side down and sear without moving for 6–8 minutes until skin is deep golden brown and releases easily. Flip and sear the other side 2 minutes. Remove chicken to a plate.

7. 7

   Prepare garlic butter and broccoli:

8. 8

   Reduce heat to medium. Add remaining 1 tbsp oil and 2 tbsp butter to the skillet. When butter foams, add minced garlic and thyme; sauté 30–45 seconds until fragrant (don’t burn).

9. 9

   Add broccoli florets, season with salt, pepper, and red pepper flakes if using. Toss to coat in garlic butter and let cook 2–3 minutes to start browning.

10. 10

    Roast everything:

11. 11

    Nestle seared chicken thighs on top of the broccoli, skin-side up. Dot remaining 1 tbsp butter over chicken.

12. 12

    Transfer skillet to the preheated oven and roast 15–20 minutes, until chicken reaches internal temperature 165°F (74°C) and broccoli is tender-crisp with charred edges. If broccoli needs extra color, broil 1–2 minutes—watch closely.

13. 13

    Finish and serve:

14. 14

    Remove skillet from oven. Squeeze lemon juice over broccoli and sprinkle Parmesan if using. Let rest 3–5 minutes.

15. 15

    Garnish with chopped parsley and serve two thighs with half the broccoli each.

16. 16

    Rich, savory, and garlicky with a toasty, buttery skin on the chicken and bright, slightly charred broccoli. Optional lemon and Parmesan add brightness and umami.

17. 17

    High in fat from chicken skin and butter, moderate protein from chicken thighs, and low in carbs from broccoli—this meal stays within ketogenic macronutrient goals while providing fiber and micronutrients.