Easy Keto Baked Garlic Herb Chicken Meal Prep

This easy keto baked garlic herb chicken meal prep features boneless, skinless chicken breasts coated in a rich blend of olive oil, melted butter, minced garlic, thyme, rosemary, oregano, salt, and pepper, then baked until perfectly juicy at 165°F. The result is tender, flavorful chicken with bold garlic and herb notes that stays moist for days, making it an ideal make-ahead keto-friendly protein for lunches and dinners throughout the week.

Course Main Course, Meal Prep

Cuisine American, Keto

Keyword baked chicken, garlic herb chicken, high protein, keto meal prep, low-carb

Prep Time 15

Cook Time 25

Total Time 40

Servings servings

Calories 340kcal

Equipment

Baking Dish
Mixing bowl
Whisk
Meat Thermometer
meat mallet
Cutting board
Chef's knife

Ingredients

For the garlic herb chicken

2 pounds boneless skinless chicken breasts about 4 medium pieces, patted dry
1/4 cup olive oil
2 tablespoons unsalted butter melted and slightly cooled
4 cloves garlic minced
1 tablespoon fresh thyme finely chopped, or use 1 teaspoon dried
1 tablespoon fresh rosemary finely chopped, or use 1 teaspoon dried
1 tablespoon fresh oregano finely chopped, or use 1 teaspoon dried
1 1/2 teaspoons fine sea salt or to taste
1 teaspoon black pepper freshly ground
1/2 teaspoon garlic powder optional, for extra garlic flavor

For serving and meal prep (optional, not included in nutrition)

2 tablespoons fresh parsley chopped, for garnish

Instructions

Preheat the oven to 400°F and lightly grease a baking dish with a little olive oil or line it with parchment paper.
Place the chicken breasts on a cutting board, cover with parchment or plastic wrap, and gently pound to an even thickness of about 1/2 inch using a meat mallet or rolling pin.
Pat the chicken dry on both sides with paper towels and arrange the pieces in a single layer in the prepared baking dish.
In a mixing bowl whisk together the olive oil, melted butter, minced garlic, thyme, rosemary, oregano, salt, pepper, and garlic powder until well combined.
Pour the garlic herb mixture over the chicken and turn each piece several times to coat thoroughly on all sides.
Marinate the chicken in the baking dish for at least 15 minutes at room temperature or cover and refrigerate for up to overnight for deeper flavor, then bring toward room temperature before baking.
Transfer the baking dish to the oven and bake for 18 to 25 minutes, depending on thickness, until a meat thermometer inserted into the thickest part of a breast reaches 165°F.
Remove the baking dish from the oven and let the chicken rest in the pan for 5 to 10 minutes so the juices redistribute and the meat stays tender.
Slice or leave the chicken breasts whole as desired, garnish with chopped parsley if using, and divide into four meal prep containers for storage.
Cool the chicken to room temperature, then cover and refrigerate for up to 5 days, reheating gently in a skillet or low oven, or enjoy chilled over salads for an easy keto meal prep option.

Notes

For the juiciest chicken, avoid overbaking and rely on an instant read thermometer to pull the breasts as soon as they hit 165°F in the thickest part. If using dried herbs instead of fresh, use about 1 teaspoon dried in place of each tablespoon fresh and crush them lightly between your fingers to release more flavor before whisking them into the marinade. This recipe is very forgiving and pairs well with keto sides such as roasted broccoli, sautéed green beans, cauliflower rice, or simple mixed greens dressed with olive oil and vinegar, which you can portion into containers alongside the chicken for complete grab and go meals. The nutrition provided is for the chicken and marinade only and does not include optional garnishes or side dishes.

Nutrition