Low Carb Chicken Skillet Recipe (Easy One Pan Meal)

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This Low Carb Chicken Skillet Meal is easy, delicious, and a perfect keto dinner. Because this low-carb meal uses only one pan, it makes cleanup a snap. Everyone will love this tasty comfort dish with chicken thighs, riced cauliflower, and fresh green beans. Low Carb Chicken Skillet Meal with chicken, fresh green beans, and riced cauliflower, in a cast iron skillet.

Low Carb Chicken Skillet One Pan Meal

This is one of my favorite healthy chicken skillet recipes. The cauliflower rice in this recipe is cooked in a sauce that I modified from one of my grandmother’s recipes that I found in an old church cookbook. My grandmother taught me at a very early age to love cooking. When I was little, I’d stay at my grandparent’s house while my parents were working. We’d start our day in the summertime by picking fresh veggies from the garden that we’d later cook for dinner that night. I’m so thankful for my southern roots in the kitchen and how she so lovingly and patiently allowed me to be part of her day.

I remember her baking chicken in this sauce many times. I modified her recipe to make it keto-friendly, and it does not disappoint. This recipe is incredibly flavorful and adds extra life to the typically bland cauliflower rice while keeping the roasted chicken extra moist. This cast-iron skillet chicken thigh recipe is delicious, and as a bonus, it brings back so many memories of my grandmother. 

Do I Have to Use a Cast Iron Skillet for This Recipe?

The short and easy answer is no, any skillet will do. However, I love cooking with cast iron skillets as they provide many benefits that I’ve outlined below:

  • Chemical Free
  • Very Affordable and long-lasting – I have several Cast Iron Skillets that are over fifty years old that were handed down from my grandmother. Other skillets in my kitchen, especially those with a stick-free surface, I typically replace once a year.
  • Infuses your food with iron
  • Oven Safe

cast iron skillet

For this recipe, I suggest using a 12 inch cast iron skillet such as the one pictured above that I found on Amazon at a great price.

You’ll find a step-by-step tutorial below, as well as a video to walk you through exactly how to make this delicious cast iron chicken skillet meal.

chicken thighs in a cast iron skillet seared

How to Cook Chicken in a Skillet?

Heat olive oil in a skillet to medium-high heat and allow it to get hot first, then add chicken breasts or thighs to the cast iron pan. Leave the chicken on each side for 4-5 minutes before turning. While you are searing, it’s essential to leave the chicken and don’t attempt to turn it over; otherwise, it will stick to the bottom of the pan. It also allows the chicken to get golden brown and crispy. If the chicken does stick, go ahead and finish browning, then follow the steps listed below to deglaze the bottom of your pan.

How to Deglaze a Pan

Add chicken broth to the bottom of the pan while it is still hot, then stir around and scrape the bits of chicken that are stuck to the pan. Don’t throw out the brown bits of chicken; they add fantastic flavor to the riced cauliflower.

Riced cauliflower being fried in butter in a cast iron skillet.

Cauliflower can be bland and mushy, but frying it in butter with seasonings made it so tasty. Almost everyone in my family loves this dish; in fact, this is my oldest daughter’s favorite way to eat riced cauliflower. The only one who doesn’t is my son, who hates cauliflower no matter how it is prepared.

Low carb lemon and spices mix in a small glass bowl with metal whisk.

Don’t be afraid of spices; they add layers of flavor to this low-carb chicken skillet one-pan meal. The seasonings in this chicken go beyond salt and pepper to incorporate herbs like rosemary, oregano, and poultry seasoning for a bold punch.

Riced cauliflower in a cast iron skillet cooking in the sauce.

Pour the rich, savory sauce right on top of the cauliflower rice and bring it to a boil. Allow all of the spices to mesh together by simmering.

boiling chicken thighs and riced cauliflower in a cast iron pan
Add the chicken thighs back to the cast iron skillet with lemon slices on top. You will continue to simmer the chicken and the cauliflower rice in the sauce so that the chicken cooks all the way through and the sauce thickens up a bit.

Steamed green beans being added to the riced cauliflower and chicken skillet.

Fresh green beans are a great addition to any low-carb meal, adding color, flavor, fiber, and freshness. Green beans are one of my favorite veggies; they’re super fresh and add tons of nutritional value to your low-carb meal.

Are Green Beans Keto?

While green beans are technically a member of the legumes family, which many avoid when following a keto diet, they are much lower in carbs than other beans. One cup of green beans has seven grams of carb and 3 grams of fiber, making it four net carbs per serving. In short, green beans are keto-friendly. Enjoy!
Keto Chicken Skillet Meal on a white plate with cast iron skillet in the background.

Yum! I’ve tested this recipe at least four times the past month, and it is delicious! I love that everything cooks together, making clean-up a snap without skimping out on an incredible keto meal.

Can I Use Chicken Breasts in This Recipe?

Sure! You can use boneless skinless chicken breasts or even skin-on split chicken breasts in this recipe. I would recommend using a digital meat thermometer to test doneness. I am prone to overcooking chicken without one.

More Low Carb Cast Iron Chicken Skillet Recipes:

Low Carb Cast Iron Skillet Recipes:

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4.80 from 5 votes

Low Carb Chicken Skillet Meal

This easy and delicious low-carb chicken skillet is a one-pan meal with riced cauliflower and fresh green beans.
Cook Time40 minutes
Course: Dinner, Main Course
Cuisine: American, casual
Servings: 6
Calories: 464kcal
Author: Kasey Trenum



  • Pat chicken breasts dry with a paper towel, then add salt and pepper to both sides. (The salt and pepper used in this step are not included in the ingredients.)
  • In a 12-inch hot cast iron skillet, add chicken to 1 tablespoon hot oil. Make sure not to crowd the chicken, or it will not brown on each side. Don’t try to flip or move the chicken for the first 4 minutes, or it will stick to the pan.
  • While the chicken is searing, microwave riced cauliflower. Since you are cooking two packages at the same time, increase your cooking time by two or three minutes. Remove chicken from the skillet, then set aside.
  • Microwave the steamed riced cauliflower. Since you are steaming two bags at once, I typically increase the suggested cooking time by 2-3 minutes.
  • Deglaze the cast iron skillet by pouring in 1/3 cup of chicken broth. While the pan and broth are still hot, use a wooden utensil to scrape off the bits of chicken that are stuck to the bottom of your skillet. Don't pour these bits out because they are super flavorful.
  • Add 2 tablespoons of butter to the skillet along with the chopped onion and minced garlic. Sauté for 2-3 minutes, then add the steamed riced cauliflower
  • Continue to saute the cauliflower in the butter for 4 minutes, stirring occasionally.
  • In a small bowl, add the remaining chicken broth, remaining butter, heavy whipping cream, fresh lemon juice, olive oil, poultry seasoning, rosemary, oregano, salt, and pepper. Reserve the parsley to sprinkle on top of the chicken in a later step.
  • Pour mixture into the skillet and bring riced cauliflower to a boil. Reserving the parsley for later.
  • Put the already browned chicken on top of the riced cauliflower and place a lemon slice on top of each chicken thigh. (If you don't have lemon slices, it's okay to omit.)
  • Reduce heat to low and simmer for 5 minutes covered.
  • While the chicken and cauliflower are simmering, steam the fresh green beans in the microwave. I bought a bag of green beans that can be steamed in the microwave for about 5 minutes. If you don't have a steam bag add fresh green beans to a microwave-safe dish with 1/3 cup of water cook for 6 minutes, then drain.
  • Remove the lid from the skillet and move the chicken to one side. On the other side, add the fresh steamed green beans on top of the cauliflower rice.
  • Cover and simmer on medium/low for 7 minutes.
  • Remove the lid from the skillet and check the temperature of the chicken. The internal temperature should read 165 degrees.
  • Cooking times may vary due to variances in the thickness of chicken thighs. If the chicken isn’t done yet, cover with the lid again and cook until it reaches 165 internal temperature. The digital thermometer should be inserted into the thickest part of the chicken.
  • If the sauce hasn’t cooked down completely, spoon over each chicken breast before serving, and sprinkle parsley over the top.
  • Enjoy!



The nutritional information for the recipe is based on six servings; however, the number of chicken thighs may vary in a 1 1/2 - 2 lb package. When I created the recipe, the package I used had 6 servings while the video and pictures in this post show 4. 


Calories: 464kcal | Carbohydrates: 9g | Protein: 25g | Fat: 37g | Saturated Fat: 15g | Cholesterol: 158mg | Sodium: 548mg | Potassium: 623mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1000IU | Vitamin C: 40.2mg | Calcium: 62mg | Iron: 2.1mg
Tried this recipe?Mention @kaseytrenumblogger or tag #kaseytrenumblogger!

low carb skillet recipe collage image with chicken, green beans, and riced cauliflower in a cast iron skillet in the top image and a serving of the skillet recipe in the bottom recipe. text seperating the two images


  1. In the picture, it shows skin-on chicken, which also appear to have bones as well. Should we be using skinless boneless or skin on bone in? I know it will change the cooking time if using bone in.

4.80 from 5 votes (4 ratings without comment)

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