High-Protein • Low-Carb • One-Pan Dinner • Ready in Under 45 Minutes

Tender, juicy chicken breasts are baked with fresh asparagus in a rich, creamy garlic Parmesan sauce for an easy, restaurant-quality meal that’s perfect for busy weeknights.

Prep Time: 10 minutes
Cook Time: 30–35 minutes
Total Time: 45 minutes
Servings: 4

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Ingredients

Chicken

• 4 boneless, skinless chicken breasts (about 6 oz / 170g each)
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• ½ tsp garlic powder
• ½ tsp paprika
• Salt and black pepper, to taste

Garlic Cream Sauce

• 2 tbsp butter
• 4 cloves garlic, minced
• 1 cup (240ml) heavy cream
• ½ cup (50g) grated Parmesan cheese
• ½ tsp onion powder
• ½ tsp Italian seasoning
• ¼ tsp crushed red pepper flakes (optional)
• Salt and black pepper, to taste

Vegetables

• 1 lb (450g) fresh asparagus, trimmed

Garnish

• Fresh parsley, chopped
• Extra Parmesan cheese
• Lemon wedges (optional)

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Instructions

Step 1: Preheat

Preheat the oven to 400°F (200°C).

Lightly grease a 9×13-inch baking dish.

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Step 2: Season the Chicken

Pat the chicken breasts dry.

Rub with olive oil and season with:

• Italian seasoning
• Garlic powder
• Paprika
• Salt
• Black pepper

Arrange the chicken in the baking dish.

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Step 3: Make the Garlic Cream Sauce

In a saucepan over medium heat, melt the butter.

Add the minced garlic and cook for 30–60 seconds until fragrant.

Stir in:

• Heavy cream
• Parmesan cheese
• Onion powder
• Italian seasoning
• Crushed red pepper flakes (if using)

Simmer for 2–3 minutes, stirring until smooth and slightly thickened.

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Step 4: Assemble

Pour the garlic cream sauce around and over the chicken.

Arrange the trimmed asparagus around the chicken.

Sprinkle with a little extra Parmesan cheese.

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Step 5: Bake

Bake uncovered for 30–35 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

For a golden cheesy top, broil for 2–3 minutes at the end of cooking.

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Step 6: Serve

Let the dish rest for 5 minutes before serving.

Garnish with chopped parsley and serve with lemon wedges if desired.

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Nutrition Information

Per Serving (Approximate)

Nutrition values are estimates and may vary depending on ingredient brands and portion sizes.

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Tips

• Pound the chicken breasts to an even thickness for even cooking.
• Freshly grated Parmesan melts more smoothly than pre-shredded cheese.
• Don’t overcook the asparagus—it should remain tender-crisp.
• Add sliced mushrooms or spinach for extra vegetables.
• For an even richer sauce, stir in 2 oz (60g) of cream cheese.

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Storage

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze for up to 2 months (the sauce may separate slightly when reheated).
• Reheating: Warm gently in a 350°F (175°C) oven for 15 minutes or microwave until heated through.

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Frequently Asked Questions

Can I use chicken thighs?

Yes. Boneless, skinless chicken thighs work well and may need an additional 5–10 minutes of baking time.

Can I substitute half-and-half for heavy cream?

Yes, but the sauce will be thinner and less rich. For a thicker sauce, whisk in 1 teaspoon of cornstarch.

Can I use frozen asparagus?

Fresh asparagus is recommended for the best texture, but thawed and well-drained frozen asparagus can also be used.

How do I know when the chicken is done?

The safest way is to use a meat thermometer. The internal temperature should reach 165°F (74°C).

Is this recipe keto-friendly?

Yes. It’s naturally low in carbohydrates and high in protein, making it suitable for many low-carb and keto eating plans.

What can I serve with this dish?

It pairs well with mashed cauliflower, roasted potatoes, rice, buttered noodles, crusty bread, or a simple green salad.

Can I make it ahead of time?

Yes. Assemble the dish up to 24 hours in advance, cover, refrigerate, and bake just before serving.