Keto Creamy Tomato Chicken and Broccoli Recipe: A One-Pan Low-Carb Dinner Done in 25 Minutes

What is creamy tomato chicken and broccoli? Tender chicken pieces and broccoli florets cooked together in a rich tomato cream sauce — the acidity of the tomato balanced by heavy cream, the broccoli softened but still with bite, the chicken golden and juicy. One pan, 25 minutes, under 8g net carbs. This is the keto weeknight dinner that never gets boring.

Broccoli and chicken are two of the keto kitchen’s most reliable ingredients — both low in carbs, high in protein or fibre, and versatile enough to carry almost any flavour profile. The tomato cream sauce here turns a simple combination into something that tastes considered and satisfying rather than assembled from desperation.

Why Broccoli Is One of the Best Keto Vegetables

Broccoli contains approximately 4g net carbs per cup of florets — lower than most starchy vegetables, high in vitamins C and K, and one of the few vegetables that contributes meaningful protein (about 3g per cup). It also holds its structure well in sauces, absorbing flavour without becoming mushy if cooked correctly. For keto cooking, broccoli is the vegetable equivalent of a utility player — it works in everything.

Ingredients You Will Need

• 500g (1 lb) boneless chicken thighs or breasts, cut into bite-sized pieces
• 300g (10 oz) broccoli, cut into florets
• 400g (14 oz) crushed or diced tomatoes
• 150ml (⅔ cup) heavy cream
• 3 cloves garlic, minced
• 1 medium onion, finely diced
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 2 tablespoons olive oil
• Salt, black pepper, and chilli flakes to taste
• Fresh parsley and parmesan shavings to serve

How to Make Keto Creamy Tomato Chicken and Broccoli: Step-by-Step

1. Sear the chicken: Heat olive oil in a wide pan over high heat. Season chicken pieces with salt, pepper, and smoked paprika. Sear in batches until golden on all sides — about 5 minutes per batch. Remove and set aside.
2. Build the base: In the same pan, reduce to medium heat. Cook onion for 4 minutes until soft. Add garlic and oregano, cook 1 minute.
3. Add tomatoes: Pour in crushed tomatoes, stir to combine with the aromatics, and simmer 5 minutes until slightly reduced.
4. Add cream and chicken: Stir in heavy cream. Return chicken to the pan. Nestle broccoli florets into the sauce around the chicken.
5. Cover and simmer: Cover the pan and cook on low heat for 10–12 minutes until broccoli is tender but still vibrant green and chicken is cooked through.
6. Serve: Season to taste. Scatter fresh parsley and shaved parmesan. Serve directly from the pan with cauliflower mash or eat as a standalone bowl.

Tips for Getting It Right

• Don’t overcook the broccoli. Add it after the sauce is established and cook with a lid on for 10–12 minutes maximum. Overcooked broccoli turns grey, mushy, and releases a sulphur smell that overtakes the whole dish.
• Sear the chicken in batches. Overcrowding the pan produces steamed, grey chicken rather than golden, caramelised pieces. Give each piece space and high heat.
• Adjust the tomato-cream ratio to taste — more cream makes it richer and milder; more tomato makes it sharper and lighter. Both versions work.

Frequently Asked Questions

Is broccoli good for keto? Yes — broccoli is one of the best keto vegetables at approximately 4g net carbs per cup. It’s high in fibre, vitamins C and K, and contributes more protein than most vegetables.

Can I use frozen broccoli? Yes — frozen broccoli florets work well. Reduce the covered simmering time by 2–3 minutes since frozen broccoli cooks faster and is already partially softened.

Key Takeaways

• Sear chicken in batches over high heat — golden, not grey.
• Add broccoli after the sauce is established — maximum 12 minutes cooking time.
• Under 8g net carbs per serving.
• One pan, 25 minutes.
• Adjust cream-to-tomato ratio to control richness and sharpness.

The keto pan dinner that delivers every time — tomato, cream, chicken, broccoli, and 25 minutes of actual cooking. Reliable, satisfying, and low-carb without making a production of it.

Nutrition Per Serving (Approximate)

Calories: ~460 | Protein: ~38g | Net Carbs: ~8g | Fat: ~32g