Garlic Butter Chicken Thighs with Roasted Broccoli (Serves 2)

Backstory: As Dr. Kobe Keto, I often rely on simple, high-fat proteins and cruciferous veg to keep dinners satisfying and easy. This dish is built for flavor and ketosis — crispy-skinned chicken finished in garlic butter, paired with caramelized, tender broccoli.

Ingredients (keto-friendly; common allergens: dairy)

• 4 bone-in, skin-on chicken thighs (about 1 to 1.2 lb / 450–550 g)
• 1 medium head broccoli (or 400 g florets)
• 4 tbsp unsalted butter, divided
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp dried thyme (or 1 tsp fresh)
• 1/2 tsp dried oregano
• 1/2 tsp ground black pepper
• 3/4 tsp fine sea salt (adjust to taste)
• Zest and 1 tbsp lemon juice (optional, adds brightness; use sparingly for carbs)
• 2 tbsp chopped fresh parsley (optional, for garnish)

Instructions

1. Preheat oven to 425°F (220°C). Line a baking sheet with foil or parchment.
2. Prep chicken: Pat thighs very dry with paper towels. Rub with 1/2 tsp salt, 1/4 tsp pepper, smoked paprika, thyme, and oregano. Let rest 10 minutes while you prep broccoli.
3. Prep broccoli: Cut into even florets. Toss in a bowl with olive oil, remaining 1/4 tsp salt and 1/4 tsp pepper. Spread in a single layer on one side of the prepared baking sheet.
4. Sear chicken: Heat a large oven-safe skillet over medium-high (or use a separate skillet). Add 1 tbsp butter and let foam. Place chicken thighs skin-side down and sear 4–6 minutes until deep golden and fat renders. Flip and sear 2 minutes. Transfer skin-side up to the other side of the baking sheet among the broccoli (or keep in skillet and arrange broccoli on the sheet).
5. Roast: Place the sheet (or skillet) in the oven and roast 18–22 minutes, until chicken reaches internal temperature 165°F (74°C) and broccoli edges are charred to your liking. If broccoli finishes too early, remove and keep warm.
6. Make garlic butter: While roasting, melt remaining 3 tbsp butter in a small saucepan over low heat. Add minced garlic and gently cook 1–2 minutes until fragrant (do not brown). Stir in lemon zest and juice if using.
7. Finish: When chicken is done, brush the garlic butter generously over the thighs and toss the roasted broccoli with any pan juices and remaining garlic butter. Sprinkle chopped parsley.
8. Rest and serve: Let chicken rest 3–4 minutes. Serve 2 thighs per person with a portion of broccoli.

Flavor profile

• Rich, savory, and buttery with roasted, slightly charred broccoli and a bright lemon-garlic finish. Smoked paprika adds a warm, subtle smokiness.

Keto-Friendly explanation