Keto Chicken Thighs with Cauliflower Mash
Juicy pan-seared chicken thighs over creamy cauliflower mash. 480 calories, 32g protein, 6g net carbs, keto-friendly.
Keto Chicken Thighs with Cauliflower Mash has 480 calories per serving, with 32g protein, 9g carbs, 35g fat, and 3g fiber. Prep 10 min, cook 20 min.
Nutrition per serving
1 serving(s)
480
Calories
32g
Protein
64% DV
9g
Carbs
3% DV
35g
Fat
45% DV
* %DV based on a 2000 calorie diet
💪 32g protein per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
20 min
Servings
1
Est. Cost
$5.00
Keto Chicken Thighs with Cauliflower Mash
A comforting low-carb dinner with crispy-skinned chicken thighs served over a velvety cauliflower mash. All the comfort of comfort food with only 6g net carbs per serving.
Ingredients
- 6 oz boneless skinless chicken thighs
- 2 cups cauliflower florets
- 1 tbsp butter
- 2 tbsp heavy cream
- 2 cloves garlic, peeled
- 1 tbsp olive oil
- 1 tsp chopped fresh rosemary
- 1 tsp salt and pepper
- 2 tbsp chicken broth
Instructions
- Steam cauliflower and 1 garlic clove for 10-12 minutes until very tender.
- Pat chicken thighs dry and season both sides with salt, pepper, and half the rosemary.
- Heat olive oil in a skillet over medium-high heat. Sear chicken skin-side down 5 minutes until golden.
- Flip and cook another 5-6 minutes until the internal temperature reaches 165°F. Rest chicken.
- Transfer steamed cauliflower to a bowl. Add butter, heavy cream, remaining garlic, and broth.
- Mash or blend until smooth and creamy. Season with salt and pepper.
- Plate the cauliflower mash and top with chicken thighs and pan juices.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 480 kcal |
| Protein | 32g |
| Carbs | 9g |
| Fat | 35g |
| Fiber | 3g |
Tips
- For ultra-smooth mash, use an immersion blender instead of a potato masher.
- Save the chicken drippings to drizzle over the mash for extra flavor.
- Swap rosemary for thyme if you prefer a milder herb.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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