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Pan-Roasted Chicken thighs and creamed spinach

This recipe is a great, one-pan meal, and it’s also keto-friendly. Dress it up or down however you’d like by adding different veggies, or even a different protein.

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I love easy recipes and this pan-roasted chicken thighs dish hits the spot.

It’s low carb, keto-friendly, and packed with flavor without many ingredients.

Living with diabetes means sometimes altering your food choices.

I also love that these pan roasted chicken thighs are pretty hands-off!

Anywho! All month, I’ve been experimenting with keto recipes to figure out what we like, what might be able to adapt, what flavors we love and meals that would be filling and satisfying.

These pan-roasted chicken thighs are easy, and they fit the bill for a filling, low carb meal.

I love garlic, and I’ll put it in almost anything.

I also have come to love creamed spinach, so I figured I could put it together with some roasted chicken to see how it turned out.

Garlic Parmesan Creamed Spinach and Pan Roasted Chicken [Keto Friendly]

Well, it turned out pretty damn awesome! Check out the recipe below for garlic parmesan creamed spinach and pan-roasted chicken thighs.

The chicken is perfectly tender and the garlic melds well with the spinach and chicken for a great flavor.

Boneless and skinless or bone-in and skin on?

For this recipe I used bone-in and skin on.

You can use boneless, skinless chicken thighs if you’d like to cut down the fat content.

One special thing about this recipe is that when you pan roast skin on chicken thighs, you actually get a delicious crisp skin.

The skin is probably one of the best parts of this recipe. It takes on all of the flavors of the spices, but next to the tender chicken it’s a welcome texture.

I also like bone-in, skin on chicken thighs because they are very forgiving.

If you happen to overcook them, slightly, they won’t dry out. They’ll stay tender and delicious.

How long do I roast chicken thighs?

You’re going to roast these in a castiron pan, on the stove on medium-high heat.

Rather than going by time, I check internal temperature with a meat thermometer.

All chicken should be cooked to an internal temperature of 165 degrees fahrenheit.

How to cook chicken thighs on the stove

I love roasting chicken on the stove. It gets a really nice caramelization on the outside, and a juicy inside.

I start with olive oil, or avocado oil and high heat to sear the outside.

Then season my chicken, and then turn down the heat, while letting the inside cook to temperature.

I hope you enjoy this recipe! Be sure to pin it for later in case you can’t make it today!

And maybe enjoy it with some dessert like my salted caramel cheesecake fat bombs or lemon pound cake!

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chicken thighs and creamed spinach in a pan after roasting

Garlic Parmesan Creamed Spinach and Pan Roasted Chicken

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4.5 from 2 reviews

  • Author: Mila
  • Total Time: 35 minutes
  • Yield: 4 chicken thighs + 1 cup of spinach 1x
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This recipe is a great, one-pan meal, and it’s also keto-friendly. Dress it up or down however you’d like by adding different veggies, or even a different protein. 


  • 4 bone in, skin on chicken thighs
  • 1 16 oz bag of frozen spinach (or 3 cups fresh spinach)
  • 3 cloves of garlic (crushed)
  • 1 teaspoon Red Pepper Flakes
  • 1/4 cup of parmesan cheese
  • 1/4 cup of heavy cream
  • 1 tablespoon of butter
  • Salt and pepper to taste
  • 1 tablespoon Olive Oil


  1. Heat Olive Oil in a skillet until your pan is hot and steaming.
  2. Rub your chicken with salt and pepper, and place it in the pan skin side down.
  3. Cook chicken all the way through (internal temp of 165 Degrees, and remove from the pan.
  4. Drain any excess oil from the pan. 
  5. Turn your pan down to medium-low heat and let cool down a bit.
  6. Peel and crush your cloves of garlic and throw them in the pan to brown up.
  7. Add in your spinach, butter, cream, and parmesan cheese, and let it all melt together.
  8. Stir until all of the ingredients are coated with the cheese and cream mixture and spinach wilts down.
  9. Add your chicken back in, and let everything meld together on low heat for 10 minutes. Add red pepper flakes at the end.
  10. Plate, serve, and enjoy!


  • Keep in mind that your cooked spinach is going to shrink down. So if you want to make extras, make sure to double the recipe. 
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Category: Dinner
  • Method: Pan Roasting
  • Cuisine: Keto


  • Serving Size: 1 chicken thigh + 1/4 cup creamed spinach
  • Calories: 380
  • Fat: 17g
  • Carbohydrates: 7g
  • Protein: 41g
About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m a journalist and Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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14 Responses

  1. Recipe was very good, when I was finally able to read it. Your adds are SO annoying; they often block the recipe so it’s hard to read. I’m hoping you make big bucks off of them but I sure wish the aggressive videos would explode:)
    Keep up the good cooking!

    1. I unfortunately make pennies a day to provide completely free recipes that take me a few weeks, and a lot of budget to develop and perfect for readers who come across it. So much so, that I often operate at a deficit. The ads themselves help keep me out of a deeper hole.

      I am really happy that you enjoyed the recipe. Thank you for leaving a review and comment.

  2. Awesome. I needed inspiration and you delivered! I looked around at the produce I needed to use up and threw in some tomato that was already sliced, a few grape tomatoes that were left, some shitakes, some onion and quite a bit more spinach. I only had 1/2 and 1/2 so I used that. Soooo gooood! Thanks for helping me out tonight!

  3. This was SOOOO delish! I served it with riced cauliflower that was seasoned with four cheeses. YUM! I needed to thicken it a bit, but not a deal breaker. This will be a standard go-to!

    1. I’m SO glad to hear that you loved it, Laura! It’s one of my go-tos too, and the riced cauli sounds excellent! I may try this again to see if I can get the thickness factor right! I’ve experimented with a little cream cheese to make things a bit creamier! What did you use to thicken it?

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