Keto Creamy Rosemary Chicken with Brussels Sprouts and Apples
Golden-seared chicken bathes in a rosemary cream sauce that clings to charred Brussels sprouts and thin, tart apple accents. The pan deglaze pulls up every browned bit, building a sauce that’s herbaceous, savory, and subtly sweet without tipping into dessert territory. Each bite is contrasting texture: juicy chicken, crisp-edged sprouts, and soft, perfumed apple.
Time & Yield
● Prep Time: 15 minutes
● Cook Time: 30 minutes
● Total Time: 45 minutes
● Servings: 4
Serving Suggestions
Serve with:
● Mashed cauliflower or creamy keto “riced” cauliflower
● A glass of sugar-free apple cider or sparkling water with lemon
Ingredients
For the Chicken:
● 4 boneless, skinless chicken thighs (or breasts if preferred)
● 1 tbsp olive oil or avocado oil ● 1 tbsp butter
● 1 tsp fresh rosemary, finely chopped (or ½ tsp dried)
● 1 tsp garlic powder ● Salt and black pepper, to taste
For the Vegetables:
● 2 cups Brussels sprouts, trimmed and halved
● ½ medium Granny Smith apple, sliced thin (or ½ small low-carb apple substitute like chayote)
● 1 tbsp olive oil
● ½ tsp sea salt
● ¼ tsp black pepper
For the Creamy Rosemary Sauce:
● 2 cloves garlic, minced
● 1 tsp fresh rosemary, finely chopped
● ½ cup chicken broth (low-sodium)
● ¾ cup heavy cream
● ¼ cup grated Parmesan cheese
● 1 tsp Dijon mustard (optional, adds depth)
● ½ tbsp butter (for richness)
Directions
Prepare the Chicken: Pat chicken thighs dry and season both sides with garlic powder, salt, pepper, and chopped rosemary.
Sear the Chicken: Heat olive oil and butter in a large skillet over medium-high heat. Add chicken and sear 4–5 minutes per side until golden brown and cooked through (internal temp 165°F / 74°C).
Sauté the Brussels Sprouts: In the same skillet, add a drizzle of olive oil. Toss in Brussels sprouts, cut side down, and cook for 5–7 minutes until lightly browned and tender. Add sliced apple and cook 2–3 minutes more until slightly softened. Transfer mixture to a bowl and set aside.
Make the Creamy Rosemary Sauce: In the same skillet, melt ½ tbsp butter. Add minced garlic and rosemary, cooking for 30 seconds until fragrant. Pour in chicken broth and bring to a simmer, scraping up any browned bits from the pan. Stir in heavy cream, Parmesan cheese, and Dijon mustard. Simmer 3–5 minutes until thickened and creamy.
Keto Tip:
To keep it extra low-carb, use chayote or zucchini slices instead of apple — they absorb the flavor of the sauce beautifully while mimicking apple texture!
Combine Everything: Return the chicken, Brussels sprouts, and apple mixture to the pan. Spoon sauce over everything and simmer on low for 2–3 minutes to blend flavors.
Serve: Garnish with a few rosemary sprigs or cracked black pepper. Serve hot with the creamy sauce spooned over each piece of chicken.