Keto Chicken and Brussels Sprouts Bake

This Keto Chicken and Brussels Sprouts Bake is a deliciously creamy and savory dish that combines tender chicken thighs with perfectly roasted Brussels sprouts, all enveloped in a rich garlic parmesan sauce. It's the perfect low-carb meal that doesn't compromise on flavor, making it ideal for keto dieters.

Ingredients

• 2 chicken thighs - skin-on, bone-in
• 200 grams Brussels sprouts - halved
• 60 ml heavy cream
• 30 grams grated Parmesan cheese
• 2 cloves garlic - minced
• 30 ml olive oil
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon fresh parsley - chopped (for garnish)

Steps

1. Preheat your oven to 200°C (400°F).
2. In a large oven-safe skillet, heat the olive oil over medium-high heat.
3. Season the chicken thighs with salt, pepper, and thyme, then place them skin-side down in the skillet. Sear for about 5-7 minutes until the skin is golden brown.
4. Flip the chicken thighs and add the halved Brussels sprouts to the skillet around the chicken.
5. In a small bowl, mix together the heavy cream, minced garlic, and Parmesan cheese. Pour this mixture over the chicken and Brussels sprouts.
6. Transfer the skillet to the preheated oven and bake for 25-30 minutes, or until the chicken is cooked through and the Brussels sprouts are tender.
7. Remove from the oven and let it rest for a few minutes. Garnish with fresh parsley before serving.

Nutrition

• Calories: 590
• Protein: 40 g
• Carbs: 8 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 850 mg
• Cholesterol: 160 mg
• Total Fat: 45 g
• Saturated Fat: 15 g
• Unsaturated Fat: 25 g
• Water: 0.2 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Rich in healthy fats that promote satiety and provide energy.

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