High Protein Creamy Garlic Chicken with Crispy Roasted Potatoes
High Protein Creamy Garlic Chicken with Crispy Roasted Potatoes
This high protein chicken dinner combines juicy garlic Parmesan chicken with perfectly crispy roasted potatoes in a rich, creamy sauce that will become your go-to fitness-friendly meal. Packed with lean protein and complex carbs, it’s balanced, satisfying, and perfect for meal prep. The creamy garlic sauce adds restaurant-quality flavor while keeping the dish healthy and protein-packed.
Ingredients
For the Crispy Roasted Potatoes:
- 4 medium Yukon Gold potatoes, cubed
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
- 2 tbsp grated Parmesan cheese
For the Creamy Garlic Chicken:
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 tbsp olive oil
- 6 cloves garlic, minced
- 1 cup chicken broth
- 1/2 cup heavy cream or Greek yogurt
- 1/4 cup grated Parmesan cheese
- 1 tsp Italian seasoning
- Fresh parsley for garnish
- Salt and pepper to taste
Step-by-Step Instructions
Step 1: Prepare the Potatoes
Preheat your oven to 425°F (220°C). Toss cubed potatoes with olive oil, garlic powder, paprika, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes until golden and crispy.
Step 2: Cook the Chicken
While potatoes roast, season chicken breasts with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Cook chicken for 6-7 minutes per side until golden brown and cooked through. Remove and set aside.
Step 3: Make the Creamy Garlic Sauce
In the same skillet, add minced garlic and cook for 30 seconds until fragrant. Pour in chicken broth, scraping up any browned bits. Reduce heat to medium-low and stir in heavy cream (or Greek yogurt), Parmesan cheese, and Italian seasoning. Simmer until sauce thickens slightly.
Step 4: Combine and Serve
Return chicken to the skillet, spooning sauce over it. Sprinkle Parmesan over the crispy potatoes. Serve chicken with potatoes alongside, garnished with fresh parsley.
Expert Tips
For Maximum Crispiness: Soak potato cubes in cold water for 15 minutes before roasting to remove excess starch. Pat dry thoroughly before seasoning.
Protein Boost: Use Greek yogurt instead of heavy cream for even higher protein content and fewer calories.
Meal Prep Friendly: This dish keeps perfectly in the refrigerator for up to 4 days. Reheat gently to maintain creamy sauce texture.
Low-Carb Option: For a lower-carb version, substitute roasted cauliflower florets for the potatoes.
FAQ
Can I use chicken thighs instead?
Yes! Chicken thighs work beautifully and add extra flavor. Increase cooking time by 2-3 minutes per side.
How can I make this dairy-free?
Substitute coconut cream for heavy cream and nutritional yeast for Parmesan cheese.
What’s the protein content per serving?
Each serving contains approximately 35-40g of protein, making it an excellent post-workout meal.
Can I air fry the potatoes?
Absolutely! Air fry potato cubes at 400°F for 15-18 minutes, shaking halfway through.
High Protein Creamy Garlic Chicken with Crispy Roasted Potatoes
Ingredients
Method
- Preheat your oven to 425°F (220°C). Toss cubed potatoes with olive oil, garlic powder, paprika, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes until golden and crispy.
- While potatoes roast, season chicken breasts with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Cook chicken for 6-7 minutes per side until golden brown and cooked through. Remove and set aside.
- In the same skillet, add minced garlic and cook for 30 seconds until fragrant. Pour in chicken broth, scraping up any browned bits. Reduce heat to medium-low and stir in heavy cream (or Greek yogurt), Parmesan cheese, and Italian seasoning. Simmer until sauce thickens slightly.
- Return chicken to the skillet, spooning sauce over it. Sprinkle Parmesan over the crispy potatoes. Serve chicken with potatoes alongside, garnished with fresh parsley.
