Baked Chicken and Asparagus with Creamy (Dairy-Free) Sauce

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Description

This Baked Chicken and Asparagus with Creamy (Dairy-Free) Sauce is a wholesome, comforting dish that’s perfect for a family dinner or meal prep. Tender chicken breasts are baked with fresh asparagus and smothered in a luscious sauce made with coconut milk and olive oil instead of dairy, creating a rich, creamy texture with a light, fresh flavor. It’s low-carb, gluten-free, and dairy-free—ideal for anyone seeking a nutritious yet indulgent meal.

Ingredients For Baked Chicken and Asparagus with Creamy (Dairy-Free) Sauce

  • 4 boneless, skinless chicken breasts

  • 2 tbsp olive oil

  • 1 tbsp coconut oil

  • 2 cups asparagus, trimmed

  • 1 small onion, finely chopped

  • 3 garlic cloves, minced

  • 1 can (13.5 oz) full-fat coconut milk

  • 1 tbsp lemon juice (freshly squeezed)

  • 1 tsp Dijon mustard (optional, for depth of flavor)

  • ½ tsp dried thyme (or 1 tsp fresh)

  • ½ tsp paprika

  • Salt and pepper, to taste

  • Fresh parsley, chopped (for garnish)

Instructions

  1. Preheat oven to 375°F (190°C). Lightly grease a baking dish with olive oil.

  2. Season chicken with salt, pepper, paprika, and thyme. In a skillet, heat 1 tbsp olive oil and sear chicken breasts on both sides until golden brown (about 2–3 minutes per side). Remove and place in baking dish.

  3. Prepare the sauce: In the same skillet, add coconut oil. Sauté onions until translucent, then add garlic and cook for 1 minute. Stir in coconut milk, lemon juice, and Dijon mustard. Simmer for 5 minutes until slightly thickened. Adjust seasoning.

  4. Assemble: Pour sauce over chicken in the baking dish. Arrange asparagus spears around the chicken.

  5. Bake for 20–25 minutes, or until chicken reaches an internal temperature of 165°F (74°C).

  6. Serve hot, garnished with fresh parsley.

Notes

  • You can substitute chicken thighs for breasts for juicier results.

  • If asparagus is thick, blanch it for 2–3 minutes before baking so it cooks evenly.

  • For a nutty twist, add 2 tbsp cashew cream to the sauce.

Tips

  • Slice chicken breasts in half lengthwise for quicker cooking.

  • To thicken the sauce more, whisk in 1 tsp arrowroot starch dissolved in water.

  • Serve with cauliflower rice, quinoa, or mashed potatoes for a complete meal.

Servings

  • Serves: 4

  • Prep time: 15 minutes

  • Cook time: 30 minutes

  • Total time: 45 minutes

Nutritional Information (per serving, approx.)

  • Calories: 360

  • Protein: 32g

  • Fat: 22g

  • Carbohydrates: 8g

  • Fiber: 2g

  • Sugar: 2g

Benefits

  • Dairy-Free & Gut-Friendly: Coconut milk provides creaminess without dairy, making it easier to digest.

  • Rich in Protein: Chicken offers a lean protein source for muscle support.

  • Nutrient Boost: Asparagus adds fiber, folate, and vitamins A, C, and K.

  • Healthy Fats: Olive oil and coconut oil support heart and brain health.

  • Low-Carb & Gluten-Free: Suitable for keto, paleo, and clean-eating lifestyles.

Q & A

Q: Can I use other vegetables instead of asparagus?
A: Yes! Broccoli, zucchini, or green beans work beautifully.

Q: Can I make this ahead?
A: Absolutely—assemble the dish, cover, and refrigerate for up to 24 hours before baking.

Q: Does the coconut milk make the sauce sweet?
A: Full-fat coconut milk gives richness, but the lemon juice and Dijon mustard balance the flavor, preventing it from being overly sweet.

Q: Can I freeze leftovers?
A: Yes, store in an airtight container and freeze up to 2 months. Reheat gently to maintain sauce texture.

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