Pan-Seared Herb Butter Chicken Thighs with Roasted Brussels Sprouts & Sautéed Zucchini
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Ingredients
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.
- 8
Plate: Serve 2 chicken thighs per person with a portion of roasted Brussels sprouts and sautéed zucchini. Garnish with chopped parsley and chili flakes if using.
- 9
Rich, savory, and herb-forward from butter, thyme, and rosemary; smokiness from smoked paprika; bright lift from lemon/vinegar and zest.
- 10
Low in net carbs (Brussels sprouts and zucchini are low-carb vegetables), moderate-to-high fat from butter and olive oil, and high-quality protein from chicken thighs — fits standard ketogenic macronutrient goals.
- 11
To reduce prep time, roast chicken and sprouts together on one sheet: sear chicken briefly, then finish both on a sheet pan (monitor chicken temp closely).
- 12
For dairy-free: omit butter and use extra olive oil or ghee substitute if tolerated.
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)
