About This Recipe
Caramelized-onion smothered chicken thighs, blanketed in melty Gruyère and served over buttery cauliflower mash. Cozy comfort food with a low-carb twist! This one-pan dinner keeps the classic French onion flavors while staying keto-friendly and halal-adaptable (use halal-certified chicken and broth).
Serves: 4 | Prep: 15 minutes | Cook: 30 minutes
Ingredients
- 4 bone-in, skin-on chicken thighs
- 1 tbsp olive oil
- 1 large yellow onion, thinly sliced (about 200 g)
- 1 clove garlic, minced
- 1 tsp garlic powder
- 1–1.5 tsp dried thyme, divided
- 1 cup beef broth (use halal-certified if needed)
- 1 tsp balsamic vinegar or 1 tsp coconut aminos (for depth)
- 4 oz (115 g) Gruyère cheese, shredded
- 16 oz (454 g) riced cauliflower
- 2 tbsp butter (or ghee), divided
- 1.5 oz (42 g) cream cheese
- 1 tbsp heavy cream
- Kosher salt and black pepper, to taste
- Fresh parsley, chopped, for garnish
Instructions
- Season the chicken: Preheat oven to 425°F (220°C). Pat chicken thighs dry. Season all over with salt, pepper, 1 tsp garlic powder, and 1 tsp dried thyme.
- Sear: Heat an oven-safe skillet over medium-high. Add olive oil, then place chicken skin-side down. Sear until deeply golden and much of the fat renders, 6–8 minutes. Flip, cook 2 minutes more, then transfer to a plate.
- Caramelize onions: Reduce heat to medium. Add 1 tbsp butter and the sliced onion with a pinch of salt. Cook, stirring often, until soft and caramelized, 12–15 minutes. Stir in minced garlic and the remaining thyme; cook 30 seconds.
- Deglaze: Pour in beef broth and balsamic (or coconut aminos). Scrape up browned bits and simmer 3–5 minutes until the liquid reduces slightly and turns glossy. Adjust salt and pepper.
- Cheese and bake: Nestle chicken back into the onions skin-side up with any juices. Top evenly with shredded Gruyère. Transfer skillet to the oven and bake 12–15 minutes, until chicken reaches 165°F (74°C). Broil 1–2 minutes to brown the cheese if desired.
- Make the mash: While the chicken bakes, steam or microwave the riced cauliflower until very tender. Drain excess moisture well, then mash with 1 tbsp butter, cream cheese, and heavy cream. Season with salt and pepper.
- Serve: Spoon cauliflower mash onto plates, top with a cheesy chicken thigh and plenty of onions and jus. Garnish with parsley and a few cracks of black pepper.
Keto Focus
This dish ditches flour-thickened sauces and potato sides. Cauliflower mash replaces potatoes, and the pan sauce is reduced naturally (no roux). Higher-fat chicken thighs and Gruyère boost satiety while keeping carbs low—about 7.7g net carbs per serving.
Nutrition Facts (per serving)
- Calories: 633
- Protein: 40g
- Fat: 48g
- Carbs: 10.8g
- Fiber: 3.1g
- Net Carbs: 7.7g
Tips & Variations
- Cheese swap: Try Swiss, Emmental, or provolone if you can’t find Gruyère.
- Thighs vs. breasts: Boneless skinless thighs or chicken breasts work—reduce bake time a few minutes to avoid overcooking.
- Extra veg: Add sliced mushrooms with the onions or wilt a handful of spinach into the pan before baking.
- Thicker sauce: Reduce longer, or whisk in a pinch of xanthan gum (about 1/8 tsp) off heat.
- Halal-friendly: Use halal-certified chicken and beef broth; this recipe skips wine traditionally used in French onion.
- Serve with: Garlicky green beans, a simple arugula salad, or roasted broccoli for a full low-carb plate.
- Make-ahead: Caramelize onions up to 3 days ahead and refrigerate; rewarm before continuing.