Keto Creamy Dijon Chicken with Green Beans | Easy Low-Carb Recipe

Keto Creamy Dijon Chicken with Green Beans: A Simple, Flavorful Meal

Hey there! If you're on the keto diet or just looking for a low-carb, delicious dinner option, you're going to love this Keto Creamy Dijon Chicken with Green Beans recipe. It’s one of those meals that’s super easy to whip up, yet full of flavor. The creamy Dijon sauce brings a tangy richness that complements the tender chicken and perfectly cooked green beans, making it a satisfying meal that the whole family will enjoy.

What I love most about this dish is how simple it is to make and how the ingredients come together so perfectly. Plus, it’s the kind of meal that feels fancy, but it doesn’t take hours to prepare. You get a hearty protein source from the chicken, healthy fats from the cream, and lots of fiber and nutrients from the green beans, all while keeping the carb count low—just what we want on a keto diet!

So, let’s get started! I’ll walk you through the ingredients, step-by-step instructions, and some extra tips to make this dish even more delicious.

Keto Creamy Dijon Chicken with Green Beans Recipe Breakdown

Ingredients:

• 4 chicken breasts without bones and skin (or thighs if you like)
• 1 tablespoon olive oil (for cooking)
• 1 tablespoon butter (adds a rich flavor)
• 2 garlic cloves, minced
• 1/2 cup heavy cream (for the creamy sauce)
• 3 tablespoons Dijon mustard
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• 1 lb fresh green beans, trimmed
• 1/4 cup chicken broth (for a more savory sauce)
• 1/4 cup grated Parmesan cheese (optional, for added richness)
• Fresh parsley (optional, for garnish)

Instructions:

1. Prep the Chicken and Green Beans: Start by trimming the ends off the green beans. You can either steam them, boil them, or sauté them. I recommend steaming them for 5-6 minutes so they stay crisp-tender but not overcooked. Set the beans aside while you work on the chicken.

2. Prepare the Chicken: Warm the olive oil and butter in a spacious skillet on medium heat. Once the butter has melted, season the chicken breasts with salt, pepper, and dried thyme. Add the chicken to the skillet and cook for 5-7 minutes per side, or until golden brown and cooked through (internal temperature should reach 165°F or 74°C). Once the chicken is cooked, remove it from the skillet and set it aside.

3. Make the Creamy Dijon Sauce: In the same skillet, add the minced garlic and cook for about 1 minute, until fragrant. Be careful not to burn the garlic! Next, add the Dijon mustard and chicken broth, scraping any flavorful bits from the bottom of the skillet. Mix all the ingredients and heat until it reaches a simmer.

   Slowly pour in the heavy cream, stirring continuously. Allow the sauce to simmer for 3-5 minutes until it thickens to your desired consistency. If you want the sauce a little richer, you can stir in the grated Parmesan cheese at this point. Taste the sauce and adjust the seasoning with more salt, pepper, or thyme if needed.

4. Combine the Chicken and Green Beans: Once the sauce has thickened, return the chicken breasts to the skillet, spooning some of the sauce over the chicken. Add the cooked green beans to the skillet as well, making sure they’re coated in the creamy sauce. Let everything cook together for an additional 2-3 minutes to heat the beans and let the flavors meld.

5. Serve and Garnish: Once everything is hot and ready, serve the creamy Dijon chicken with the green beans. Adorn with freshly chopped parsley for a burst of color and added freshness. Enjoy your low-carb, flavorful meal!

Nutritional Information per Serving:

This recipe makes 4 servings. Here’s the nutritional breakdown for each serving (based on chicken breast and green beans):

• Calories: 450
• Total Carbs: 7g
• Net Carbs: 6g
• Fat: 32g
• Protein: 40g
• Fiber: 1g

Serving Size: 1 chicken breast with green beans and sauce.

Preparation Time:

• Total Time: 30 minutes
• Prep Time: 10 minutes
• Cook Time: 20 minutes

Additional Tips:

• Use Chicken Thighs: If you prefer a juicier cut of meat, you can use boneless, skinless chicken thighs instead of breasts. They will add a little extra fat, making the dish even richer and more tender.

• Adjust the Sauce: If you like a more intense mustard flavor, feel free to add more Dijon mustard to the sauce. You can also swap out the Dijon for whole-grain mustard for a different texture and flavor.

• Make It Spicy: For a little heat, consider adding a pinch of red pepper flakes to the sauce or some sliced jalapeños to the green beans while cooking.

• Double the Sauce: If you’re a fan of extra creamy sauce, double the amount of heavy cream and Dijon mustard to make a larger batch of the sauce. This will give you plenty of creamy goodness to soak up with your chicken and beans.

Keto Notes:

• Low-Carb and Keto-Friendly: This dish is ideal for a ketogenic diet because it’s low in carbs but high in protein and healthy fats. The green beans provide fiber without adding too many carbs, and the creamy sauce is full of rich flavors without any added sugar.

• Substitute for a Dairy-Free Version: If you’re following a dairy-free or paleo diet, you can swap the heavy cream for coconut cream and use nutritional yeast in place of Parmesan cheese for a cheesy flavor. Just be sure to check the labels of your Dijon mustard for any hidden sugars if you want to keep it strictly keto.

• Meal Prep Friendly: This recipe is perfect for meal prep. You can store the chicken and green beans in an airtight container in the fridge for up to 3 days. Reheat the dish in the microwave or on the stovetop, adding a bit of chicken broth to freshen up the sauce.

Nutritional Benefits:

• High in Protein: The chicken provides a substantial amount of protein, which is essential for muscle repair, immune function, and overall body health. Each serving contains about 40g of protein, making this a filling meal that will keep you satisfied for hours.

• Healthy Fats: The heavy cream, butter, and chicken provide a good amount of healthy fats, which are vital for energy on a keto diet. Healthy fats also support brain health and help with the absorption of fat-soluble vitamins.

• Rich in Vitamins and Minerals: Green beans are a great source of vitamins A, C, and K, as well as important minerals like manganese and folate. These nutrients help support your immune system, skin health, and overall wellbeing.

• Low-Carb Option: With only 6g of net carbs per serving, this recipe fits perfectly into a low-carb or keto meal plan. It’s a delicious way to enjoy a hearty, satisfying meal without worrying about spiking your blood sugar.

Tips & Variations:

• Add Mushrooms: For extra flavor and texture, sauté some sliced mushrooms in butter and add them to the sauce. Mushrooms are low in carbs and will complement the creamy Dijon sauce beautifully.

• Lemon Zest for Brightness: For a fresh twist, add a teaspoon of lemon zest to the sauce. It adds a lovely brightness that balances the richness of the cream.

• Roasted Green Beans: If you prefer roasted green beans, you can toss them with olive oil, salt, and pepper, and roast them at 400°F (200°C) for 15-20 minutes before adding them to the sauce.

• Cheese Lovers: Add a handful of shredded mozzarella or cheddar to the sauce for extra creaminess and flavor. This would be a great addition for cheese lovers!

Common FAQ:

1. Can I use frozen green beans instead of fresh? Indeed, frozen green beans are suitable for this recipe. Simply ensure they are thawed prior to putting them in the skillet.

2. Can I make this dish ahead of time? Absolutely! This meal is great for meal prepping. You can cook the chicken and green beans ahead of time, then store them in the fridge for up to 3 days. When you're ready to eat, just heat it up and add the creamy Dijon sauce.

3. Can I substitute chicken for another protein? Yes, you can use pork chops, turkey breast, or even fish fillets in place of the chicken. Just adjust the cooking times as needed based on the protein you choose.

4. Can I make this recipe dairy-free? Yes, you can swap the heavy cream for coconut cream and use nutritional yeast instead of Parmesan cheese. This will give you a dairy-free, keto-friendly alternative.

5. How do I make the sauce thicker? If you want a thicker sauce, you can simmer it for longer to reduce the liquid, or add a small amount of xanthan gum (a common thickener used in keto cooking). Start with a pinch and stir well.

Final Thoughts

I hope you enjoy making and eating this Keto Creamy Dijon Chicken with Green Beans as much as I do! It’s a perfect weeknight meal that’s quick to prepare, packed with flavor, and keeps you full for hours. Plus, it’s super versatile—you can tweak it based on what you have on hand or to suit your taste preferences.

Whether you’re on the keto diet or just looking for a healthier dinner option, this dish is sure to become a staple in your meal rotation. Happy cooking and enjoy! 😊