This fast and easy One Pan Rosemary Chicken & Asparagus Dinner is low carb, keto-friendly and full of bright, fresh flavour. If you enjoy tangy, lemon-forward dishes, this recipe will be a hit — the lemon adds a lively, zesty brightness that complements the rosemary and garlic.
Rosemary Chicken Dinner
Rosemary and chicken are a classic pairing. For a lighter spring or summer version — especially when asparagus is in season — lemon and garlic brighten the dish and keep it feeling fresh. This recipe is low in carbs and can easily be adjusted for a higher-fat keto variation by using more olive oil or choosing fattier cuts. Net carbs are low, and the olive oil provides healthy fats.
How to Choose Good Asparagus
- Choose firm, bright green stalks. Medium-thickness stalks are often ideal for texture and cooking time.
- Check the tips — they should be tight and fresh-looking, often green or with a slight purple hue. Tips are the first to go soft.
- Stalks should snap when bent. If they just bend, the asparagus is past peak freshness.
- Pick stalks that look clean and unblemished for best quality and flavor.
Mike’s Tips & Tricks for Rosemary Chicken
- Consider lemon-flavoured olive oil for an extra citrus boost. It’s versatile and delicious on bread with ricotta or in dressings.
- Use a pan with sides (or a sheet pan) so the sauce stays with the chicken while baking.
- Add the asparagus partway through cooking to prevent it from overcooking and becoming limp.
Happy low-carb cooking!
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One Pan Rosemary Chicken & Asparagus Dinner
This one-pan rosemary chicken with asparagus is a family-friendly, low-carb meal. Lemon, rosemary and garlic brighten both the chicken and the asparagus for a fresh, balanced dinner.
- Prep Time
- 10 minutes
- Cook Time
- 35 minutes
- Total Time
- 45 minutes
- Course
- Main Course
- Cuisine
- American
- Servings
- 4
- Calories
- 533
Ingredients
- 1/2 cup olive oil (lemon-flavoured if you like extra citrus)
- 1/4 cup lemon juice
- 2 tbsp minced fresh garlic
- 2 tbsp dried rosemary or 1/3 cup fresh rosemary
- 1 tsp sea salt
- 4 chicken breasts
- 1 lb fresh asparagus, washed and trimmed
- Extra sea salt and pepper for serving
Instructions
- Combine the olive oil, lemon juice, garlic, rosemary and sea salt in a food processor or a container for an immersion blender. Process until smooth and emulsified.
- Place the chicken in a container and use about one-third of the sauce to baste it. Cover the chicken and refrigerate with the remaining sauce for a few hours to marinate.
- Preheat the oven to 350°F (175°C).
- Remove the chicken from the refrigerator and arrange it on a large baking sheet or a pan with sides.
- Bake for 20 minutes, then add the asparagus to the pan. Re-baste the chicken with the remaining sauce and coat the asparagus as well.
- Continue cooking until the chicken reaches an internal temperature of 165°F (74°C).
- Remove from the oven and serve, seasoning with additional sea salt and pepper to taste.
Recipe Notes
Nutrition information and calorie counts are estimates based on a third-party calculator. Actual values will vary by brand, portion size and measurement methods.
Nutrition Information
Calories: 533 kcal, Carbohydrates: 7 g, Protein: 50 g, Fat: 33 g, Saturated Fat: 5 g, Cholesterol: 144 mg, Sodium: 847 mg, Potassium: 1112 mg, Fiber: 3 g, Sugar: 2 g, Vitamin A: 975 IU, Vitamin C: 17.2 mg, Calcium: 67 mg, Iron: 4 mg
All nutritional information is an estimate. Actual values will vary.
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