“A roast chicken is always easy crowd-pleaser! In this easy, very low carb dish, I serve beautifully cooked chicken (featuring a hint of lemon and thyme flavouring). It is served with a side dish of simply cooked greens smothered in a cheesy, garlic sauce. High in fat, low in carbs – this is your keto Sunday sorted!. – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
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More on Roast Chicken with Cheesy Garlic Greens…
The ketogenic diet, celebrated for its ability to promote weight loss and metabolic health, emphasises low carbohydrate intake while incorporating high-quality fats and proteins. This keto meal combining roast chicken, asparagus, green beans, and cheese beautifully aligns with these principles.
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Roast chicken serves as the centrepiece of this meal, providing an excellent source of lean protein. It’s rich in essential amino acids, promoting muscle health and recovery while supplying vitamins and minerals.
Asparagus and green beans are low-carb vegetables that are high in fibre, vitamins, and minerals. They aid in digestion and offer nutrients like folate, vitamin K, and vitamin C, which are vital for overall well-being.
The cheesy mix smothering the greens is low in carbohydrates and high in fats. It not only provides satiety through healthy fats, but also contributes a creamy, satisfying texture. Additionally, the cheese supplies calcium, which is essential for bone health and other functions within the body.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Roast Chicken with Cheesy Garlic Greens dish, as well as all the Lazy Sunday Cooking recipes on Fats of Life®.
Roast Chicken with Cheesy Garlic Greens
Per serving
Equipment
Ingredients
- 1 large whole chicken
- 1 lemon, halved
- several sprigs of fresh thyme
- salt and freshly ground black pepper
- 2 TB olive oil, plus extra for the greens
- 250 g asparagus spears, weight before trimming
- 220g green beans
- 1 tsp unsalted butter
- 2 cloves garlic, crushed with a garlic press
- 100 g full-fat cream cheese
- 75 g double cream
- 75 g full-fat Cheddar cheese, grated
Instructions
- Preheat the oven to170°C (fan oven). This is 190°C for conventional ovens (or 375°F / gas mark 5).
- Remove the chicken from its packaging – and take note of the cooking times for the size chicken you purchased. Season all sides with salt and pepper. Halve the lemon and place both halves – along with several sprigs of thyme into the cavity. Truss the legs with string if you want to.
- Place the chicken in a casserole or on a baking dish and rub the olive oil all over it. Cook following the instructions shown on the packaging, as times will differ according to the bird's size. I get consistently good results when following the store-bought packet instructions.
- Continue with other prep while the chicken is in the oven. Snap off the woody ends of the asparagus spears. If you want a pretty presentation, use a vegetable peeler to shave the stalk side. Trim the green beans, crush the garlic, and grate the cheese.
- About 10 minutes before your chicken’s time is up, bring a large saucepan of salted water to the boil. Once boiling rapidly, add the asparagus and green beans and cook for no longer than 3 minutes before draining in a colander. Arrange in a baking dish or oven-proof serving platter and drizzle over a little olive oil. Season with salt and pepper.
- When the chicken is done, remove it from the oven and set aside to rest for 10 minutes before carving. Increase the oven to maximum grill.
- Melt the butter in a small saucepan and add the garlic. Cook over medium heat for a minute or so to soften the garlic. Add the cream cheese, double cream, and three-quarters of the grated Cheddar. Mix well until the cheese melts and the creamy mixture has thickened. Pour this over the greens and scatter over the remaining cheese. Place in the oven until the cheese bubbles and gratins, approx. 3-5 minutes.
- Serve the roast chicken with the cheesy greens and scatter thyme over the whole lot.
USEFUL TIPS:
- If you have scaled this recipe down to a 2-person serving, purchase a smaller chicken (approx. 1.2kg)
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 833Kcal / 3485kJ
Fat 58g
Carbohydrates 4.6g
Protein 73g
Allergens
Milk
See all the Lazy Sunday Roasts on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.