About This Recipe
Meet your new weeknight favorite: crispy lemon-garlic chicken thighs served over a silky whipped feta cauliflower mash. It’s the ultimate low-carb comfort food—golden, crackly skin, bright citrus, and a creamy, tangy mash that tastes like potatoes (without the carbs). Ready in about 35 minutes and perfect for keto or gluten-free lifestyles.
Ingredients
- 4 bone-in, skin-on chicken thighs (about 2 lb / 900 g)
- 1 medium head cauliflower, cut into florets
- 3 oz (85 g) feta cheese, crumbled
- 2–3 tbsp ghee, divided
- 4 cloves garlic, minced (divided)
- 1 lemon (zest + 2 tbsp juice)
- 1 tsp paprika (optional)
- 1/2 tsp garlic powder (optional)
- Kosher salt and black pepper
- Fresh parsley or oregano, for garnish
Instructions
- Preheat oven to 425°F (220°C). Pat chicken thighs very dry. Season generously with salt, pepper, lemon zest, garlic powder, and paprika (if using).
- Heat an oven-safe skillet over medium-high. Add 1–2 tbsp ghee; sear chicken thighs skin-side down 5–7 minutes until deep golden and crisp. Flip.
- Transfer skillet to the oven and roast 12–16 minutes, until the thickest part reaches 165°F (74°C). Rest 5 minutes off heat.
- Meanwhile, steam cauliflower florets until fork-tender (about 7–10 minutes). Drain well to remove excess moisture.
- In a food processor, blend cauliflower with feta, 1 tbsp ghee, a squeeze of lemon juice, 1 clove minced garlic (or roasted), salt, and pepper until smooth and fluffy. Adjust seasoning and lemon to taste.
- Spoon whipped feta cauli mash into bowls or plates. Top with crispy chicken thighs.
- Drizzle any pan juices over top and finish with fresh parsley or oregano and extra lemon if desired.
Keto Focus
Cauliflower mash replaces potatoes; high-fat ghee and feta boost satiety; skin-on chicken provides natural fats. This meal is grain-free, gluten-free, and low in net carbs—perfect for staying in ketosis without sacrificing comfort.
Nutrition Facts (per serving)
- Calories: 490
- Protein: 28g
- Fat: 38g
- Carbs: 9g
- Fiber: 3g
- Net Carbs: 6g
Tips & Variations
- Use a cast-iron skillet for the crispiest skin and easy oven transfer.
- Dairy-free swap: skip feta and blend cauliflower with olive oil and a pinch of nutritional yeast and lemon.
- Extra-creamy mash: add 1–2 tbsp heavy cream or cream cheese.
- Chicken swap: boneless thighs or breasts work—reduce oven time accordingly.
- Make it ahead: refrigerate mash and chicken separately for up to 3 days; re-crisp chicken in a hot skillet or air fryer.
- Halal-friendly: simply use halal-certified chicken and feta.
Serving Ideas
- Pair with garlicky green beans, roasted broccoli, or a peppery arugula salad.
- Add sautéed mushrooms or spinach to the pan before deglazing with lemon.
- Finish with a quick pan sauce: splash of chicken stock and lemon, reduced in the skillet with the drippings.