High protein chicken recipe for a healthy, tasty, and easy-to-make meal. Perfect for anyone looking to boost their protein intake!
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High protein chicken recipe
Looking for a recipe that packs both flavor and nutrition? This high protein chicken recipe is exactly what you need! Perfectly tender chicken breasts simmered in a creamy, sun-dried tomato sauce—what’s not to love? Whether you’re looking for a hearty meal after a workout or a delicious family dinner, this dish checks all the boxes. Plus, it’s incredibly easy to prepare, making it a go-to recipe for busy weekdays or when you’re craving a flavorful yet healthy dish.
This high protein chicken recipe combines lean chicken with a rich blend of cottage cheese, heavy cream, and parmesan, providing a creamy texture without the added calories of traditional heavy sauces. The secret lies in the perfect balance of ingredients, making each bite a burst of savory goodness. And for those who love a little extra flavor kick, the sun-dried tomatoes, garlic, and oregano elevate this dish to a whole new level.
But don’t just take our word for it. Stay tuned as we dive into the list of ingredients and step-by-step instructions at the end of this article. You’ll also get expert tips, suggested variations, and nutritional information to make this meal even more enjoyable. Ready to get cooking? Let’s jump into the delicious details!
Tools Needed:
To make this high protein chicken recipe, you’ll need the following tools:
- Large skillet
- Knife and cutting board
- Blender or food processor
- Cooking thermometer (for checking the chicken’s doneness)
- Measuring spoons and cups
- Serving platter or plates
Ingredients:
Here’s a look at the key ingredients that make this recipe irresistible. These ingredients combine to create a savory, protein-packed meal perfect for any time of the day.
| Ingredient | Purpose/Flavor |
|---|---|
| Garlic | Adds savory, aromatic depth to the dish |
| Oregano | Brings a hint of Mediterranean flavor |
| Salt | Enhances all the flavors |
| Pepper | Adds a little spice to balance the creaminess |
| Red pepper flakes | Gives the dish a mild heat |
| Butter | Creates a rich, smooth cooking base |
| Chicken breasts (4) | Lean, protein-rich main protein source |
| Sun-dried tomatoes | Adds a tangy, umami flavor and vibrant color |
| Chicken bone broth | Builds a savory base for the sauce |
| Heavy cream | Adds richness to the sauce |
| Cottage cheese | Gives a creamy texture without excess fat |
| Grated parmesan | Adds a nutty, salty element to finish the sauce |
| Fresh basil | Freshens the dish and adds a burst of flavor |
How to Make High Protein Chicken Recipe (Step-by-Step)
Creating this high protein chicken recipe is simpler than you might think, and the results are absolutely delicious! Follow these easy steps to make a savory, protein-packed dish that’s sure to impress your family or guests.
Step 1: Prepare the skillet Start by bringing a large skillet to medium heat. Add 2 tablespoons of butter to the pan and let it melt completely. The butter will create a rich base for sautéing the garlic and other ingredients.
Step 2: Sauté garlic and spices Once the butter is melted, add 4 cloves of minced garlic to the skillet, along with ½ teaspoon of salt, 1 teaspoon of oregano, ¼ teaspoon of black pepper, and a pinch of crushed red pepper flakes. Stir everything together and sauté for about 2 minutes, or until the garlic becomes fragrant. This step adds a depth of flavor that will infuse the entire dish.
Step 3: Brown the chicken Next, it’s time to cook the chicken breasts. Slice the chicken into even pieces if needed to fit in the pan. Add the chicken breasts to the skillet, making sure to avoid crowding the pan. If necessary, work in batches. Cook the chicken for about 5-7 minutes on each side, or until it’s golden brown and the internal temperature reaches 160-165°F. Once done, remove the chicken from the pan and set it aside. This ensures the chicken doesn’t overcook and remain juicy.
Step 4: Prepare the creamy sauce While the chicken is cooking, take the time to prepare the sauce. In a blender, combine ½ cup of sun-dried tomatoes, 1 cup of chicken bone broth, ½ cup of heavy cream, and ½ cup of cottage cheese. Blend until the mixture is smooth and creamy. The cottage cheese adds protein and creaminess without overwhelming the dish with excess fat.
Step 5: Add sauce and bring to a simmer Reduce the heat in the skillet to low and pour the creamy tomato sauce back into the pan. Stir well to combine the flavors left behind by the chicken. Add any chicken pieces that you removed earlier, making sure they’re well-coated with the sauce. Bring the mixture to a low boil, just enough to heat everything through. You’ll notice the sauce start to thicken and become velvety.
Step 6: Add the finishing touches To complete the dish, stir in ¼ cup of freshly chopped basil and ¼ cup of grated parmesan cheese. These ingredients provide freshness and a savory depth to the dish. Stir everything until the cheese has melted into the sauce and the basil has wilted. Let it simmer for an additional 5 minutes, allowing the flavors to meld together.
Step 7: Serve and enjoy! Once the chicken is fully cooked and the sauce is rich and creamy, your high protein chicken recipe is ready to serve. Pair it with some toasty sourdough bread or over a bed of pasta for an even heartier meal. Enjoy every bite of this healthy, filling dish!
Tips & Variations: Expert Tips to Enhance Your High Protein Chicken Recipe
To make this high protein chicken recipe even more delicious and personalized, here are some expert tips, variations, and ways to modify the dish to suit different tastes and dietary preferences.
1. Chicken Substitutes:
While chicken breasts are a great choice for this recipe due to their leanness and high protein content, you can easily substitute with chicken thighs for a juicier, more flavorful option. Just be sure to adjust the cooking time to ensure they reach an internal temperature of 165°F.
2. Adjusting the Spice Level:
If you love a bit more heat, you can increase the amount of red pepper flakes or add some diced fresh chili peppers to the sauce. On the other hand, if you prefer a milder flavor, reduce the red pepper flakes or leave them out entirely. You can also use smoked paprika for a smoky flavor without adding too much heat.
3. Adding Extra Veggies:
Want to sneak in some extra vegetables? This dish pairs wonderfully with sautéed spinach, kale, or zucchini. Simply add them to the skillet when you sauté the garlic and spices, allowing them to soften and blend with the other flavors before adding the chicken and sauce.
4. Dairy-Free or Low-Fat Versions:
If you’re looking for a dairy-free version, substitute the heavy cream with coconut milk or a non-dairy cream alternative. Cottage cheese can be replaced with a non-dairy cream cheese or silken tofu to maintain that creamy texture. For a lower-fat version, use fat-free cottage cheese and skim milk instead of heavy cream.
5. Make It Gluten-Free:
If you’re serving this dish to someone with gluten sensitivity, simply skip the sourdough bread and opt for gluten-free pasta or bread. This ensures that the recipe remains gluten-free without sacrificing flavor.
6. Experiment with Fresh Herbs:
While basil is a classic choice for this dish, you can also experiment with fresh thyme, rosemary, or parsley. Each herb brings its own unique flavor and aroma, giving you the opportunity to change up the recipe with every batch.
7. Marinate the Chicken:
For added flavor, marinate the chicken breasts for 30 minutes to an hour before cooking. Use a mixture of olive oil, lemon juice, garlic, and herbs to infuse the chicken with a fresh, zesty flavor. This step isn’t necessary but can take the dish to the next level.
8. Common Pitfalls to Avoid:
One common mistake to avoid is overcooking the chicken. Chicken breasts can become dry and tough if cooked for too long. Always check the internal temperature with a meat thermometer to ensure they reach 160-165°F. If you’re working in batches, be sure to remove the chicken as it finishes cooking to prevent overcooking.
Another potential pitfall is not allowing the sauce to simmer long enough to thicken properly. You want the sauce to be creamy and coat the chicken, so don’t rush the simmering process.
9. Make It Ahead of Time:
This high protein chicken recipe is perfect for meal prepping. You can make the sauce in advance and store it in an airtight container in the fridge for up to 3 days. Simply cook the chicken when you’re ready to serve, and reheat the sauce with the chicken for a quick, easy meal.
10. Try It with Different Cheeses:
If you’re looking to switch up the flavors, experiment with different cheeses. Instead of parmesan, you can use mozzarella for a more melty, gooey texture or feta for a tangier flavor. These simple substitutions can offer a new twist on this already fantastic recipe.
With these expert tips and variations, you can make this high protein chicken recipe your own, adding personal touches that suit your tastes and dietary preferences. The beauty of this dish is its versatility—it’s easy to adjust and adapt to suit your needs without compromising on flavor.
Nutritional Information:
Here’s a quick look at the approximate nutritional breakdown of this high protein chicken recipe. Please note that values may vary based on specific ingredient brands and portion sizes.
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~400-450 kcal |
| Protein | 61g |
| Fat | 20g |
| Carbohydrates | 7g |
| Fiber | 2g |
| Sugars | 3g |
| Sodium | 600mg |
This meal is rich in protein, making it perfect for those looking to boost their daily intake, whether you’re focusing on fitness or just want a filling, nutritious meal. The combination of chicken and dairy products provides a good balance of protein and fat, ensuring that you stay satisfied throughout the day.
FAQ (Frequently Asked Questions)
Here are some common questions readers might have about this high protein chicken recipe, along with helpful answers to guide you through the process:
1. Can I use frozen chicken for this recipe?
Yes, you can use frozen chicken breasts, but it’s best to thaw them completely before cooking. Frozen chicken can release excess moisture, which might make the sauce a bit too watery. Thaw your chicken in the fridge overnight or use the defrost setting on your microwave if you’re short on time.
2. Can I make this dish ahead of time?
Absolutely! This high protein chicken recipe is perfect for meal prep. You can make the sauce and cook the chicken in advance. Just store the components separately in airtight containers in the fridge for up to 3 days. When you’re ready to eat, simply reheat the chicken and sauce, and enjoy a quick, delicious meal.
3. How can I make this recipe more flavorful?
For extra flavor, try marinating the chicken before cooking. A simple marinade with olive oil, lemon, garlic, and herbs will add a fresh, zesty kick. Additionally, using fresh herbs like rosemary or thyme instead of basil can give the dish a unique flavor profile.
4. Can I substitute the cottage cheese with something else?
Yes, if you prefer, you can substitute cottage cheese with ricotta cheese, cream cheese, or a dairy-free alternative like cashew cream for a similar creamy texture. Each substitute will bring a slightly different flavor, but the dish will still be delicious and creamy.
5. Is this recipe suitable for a low-carb diet?
Yes, this recipe is relatively low in carbohydrates, especially if you skip the bread or pasta and serve it on its own. If you’re following a keto or low-carb diet, this dish is a great option as it’s packed with protein and healthy fats.
6. How do I prevent the chicken from getting dry?
To keep the chicken tender and juicy, avoid overcooking it. Use a meat thermometer to ensure the chicken reaches an internal temperature of 160°F, and remove it from the heat once it’s fully cooked. You can also cook the chicken in batches if your skillet isn’t large enough to prevent crowding, which helps it cook evenly.
7. Can I make this dish dairy-free?
Yes, you can make this recipe dairy-free by swapping out the heavy cream for coconut milk or a dairy-free cream alternative, and using a dairy-free cheese or nutritional yeast in place of parmesan. The dish will still have a creamy texture and plenty of flavor.
How to Serve, How to Store the Recipe, and Side Dish Ideas
How to Serve:
This high protein chicken recipe is incredibly versatile when it comes to serving options. Here are a few ways you can serve this delicious dish:
- Over pasta: For a more filling meal, serve the chicken and creamy sauce over your favorite pasta. Spaghetti, fettuccine, or zoodles (zucchini noodles) are all great options.
- With bread: Pair the dish with some crispy, toasted sourdough bread to soak up the creamy sauce. It’s a simple yet satisfying addition.
- With roasted vegetables: Serve alongside roasted vegetables like broccoli, cauliflower, or Brussels sprouts for a well-rounded, low-carb meal.
How to Store:
If you have leftovers (though we doubt it!), store them properly to maintain the dish’s freshness:
- In the fridge: Store the chicken and sauce in an airtight container for up to 3 days. When reheating, make sure the chicken is heated thoroughly to 165°F before serving.
- In the freezer: You can freeze the chicken and sauce for up to 3 months. Allow the dish to cool completely before transferring it to an airtight, freezer-safe container. When ready to eat, thaw in the refrigerator overnight and reheat in the skillet or microwave.
Side Dish Ideas:
Looking for the perfect side dishes to go with this high protein chicken recipe? Here are some ideas that complement the rich, creamy flavors of the chicken:
- Garlic Mashed Cauliflower: A low-carb alternative to mashed potatoes that’s creamy and full of flavor.
- Roasted Asparagus: A simple, flavorful side that pairs well with the rich sauce of the chicken.
- Greek Salad: A fresh salad with tomatoes, cucumber, olives, and feta adds a refreshing contrast to the creamy chicken.
These side dishes will complete your meal and make your high protein chicken recipe even more enjoyable.
Conclusion:
This high protein chicken recipe is an absolute winner for anyone looking to enjoy a delicious, healthy meal without spending hours in the kitchen. With its creamy sauce, tender chicken, and savory flavors, it’s sure to become a staple in your meal rotation. Whether you’re cooking for yourself, your family, or guests, this recipe is easy to prepare and guaranteed to impress.
Don’t wait—try this dish today, and share your experience with friends and family! We’d love to hear your feedback, or feel free to leave a comment below and let us know how you enjoyed it. Happy cooking!