These healthy chicken breasts are pan-seared and then roasted until tender and juicy. They pair fantastically well with a creamy lemon caper sauce. These pan fried and baked chicken breasts are a tasty and flavorful dinner that’s both comforting and low carb/keto friendly. The chicken breasts are seasoned and coated with almond flour before being dipped in egg and then fried on a hot skillet. Each side of the chicken breasts develops a nicely browned crisp skin, and then they’re transferred to the oven to roast until tender.

The sauce is probably the best part: a thick and creamy sauce with capers, along with a strong lemon flavor and a bit of garlic. The sauce is poured over the roasted chicken breasts, and there’s plenty left over to coat the exposed chicken slices.

Baking times for chicken breasts can vary a lot depending on the thickness of the chicken. I recommend using an instant-read thermometer to check the temperature of the thickest part of the chicken breast, which should read at least 165 F. You don’t want undercooked chicken and you also don’t want overcooked chicken, which will be tougher to chew.

I typically pound chicken breasts to flatten or slice horizontally through particularly thick ones; this ensures that the chicken pieces are all of the same thickness and will cook at the same rates. It takes me approximately 20 to 30 minutes to cook a 3/4 to 1 inch thick chicken breast at 350 F. I chose a low carb vegetable — zucchini “noodles” — to accompany the chicken (and to help sop up the delicious creamy sauce, of course). I don’t spiralize the zucchini myself; I usually buy pre-spiralized zucchini at Trader Joe’s or Whole Foods. To cook them, I give them a quick zap in the microwave for 30 seconds to a minute. If you don’t like zucchini, other great ideas include steamed broccoli florets. You can prepare and cook the broccoli while the chicken is baking.

If you don’t have almond flour, you can substitute with any other kind of flour such as all-purpose wheat flour, coconut flour, gluten-free flour, paleo flour, etc. Just remember that the net carbs count in the recipe’s nutrition facts below will change if you substitute ingredients.