Low Calorie Meal Prep Creamy Garlic Chicken (Light Version) – Easy, Flavorful, and Make-Ahead Friendly

Creamy garlic chicken is comfort food, but it doesn’t have to be heavy. This light version keeps the rich flavor while trimming calories, making it perfect for meal prep and weeknight dinners. The sauce is silky and garlicky, the chicken stays juicy, and everything comes together in one pan.

You’ll get a restaurant-style result without the fuss. If you’re tracking calories or just want a lighter option, this one hits the spot.

Low Calorie Meal Prep Creamy Garlic Chicken (Light Version) - Easy, Flavorful, and Make-Ahead Friendly

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1.25–1.5 lbs boneless, skinless chicken breasts (or thighs for extra juiciness; adjust calories)
• 1 tablespoon olive oil (or avocado oil)
• 1 small onion, finely chopped
• 4–6 cloves garlic, minced (go generous for deeper flavor)
• 1 tablespoon all-purpose flour (or cornstarch for gluten-free)
• 1 cup low-sodium chicken broth
• 1/2 cup 2% milk (or unsweetened almond milk)
• 1/3 cup plain nonfat Greek yogurt
• 1 teaspoon Dijon mustard (optional, for brightness)
• 1/2 teaspoon dried Italian seasoning (or oregano + thyme)
• 1/4 teaspoon crushed red pepper flakes (optional, for heat)
• Salt and black pepper to taste
• Fresh lemon juice (about 1–2 teaspoons, to finish)
• Fresh parsley, chopped, for garnish
• Optional additions: baby spinach, sliced mushrooms, or steamed broccoli for extra volume with few calories

Method

 

1. Prep the chicken: Pat chicken breasts dry and slice horizontally to create thinner cutlets, or cube into bite-size pieces. Season both sides with salt, pepper, and half the Italian seasoning.
2. Sear the chicken: Heat olive oil in a large skillet over medium-high. Add chicken in a single layer and sear 3–4 minutes per side until golden and just cooked through. Remove to a plate and tent with foil.
3. Sauté aromatics: Reduce heat to medium. Add the chopped onion with a pinch of salt. Cook 3–4 minutes until softened. Stir in garlic and cook 30–60 seconds until fragrant.
4. Build the roux: Sprinkle flour over the onions and garlic. Stir for 30 seconds to coat. This helps thicken the sauce without heavy cream.
5. Add liquids: Slowly whisk in chicken broth, scraping up any browned bits. Add milk, Dijon, remaining Italian seasoning, and red pepper flakes. Simmer 2–3 minutes, stirring, until slightly thickened.
6. Finish the sauce: Remove the skillet from heat. Whisk in Greek yogurt until smooth. If the pan is too hot, the yogurt can curdle; off-heat is key for a creamy finish.
7. Combine: Return chicken and any juices to the skillet. Simmer on low for 1–2 minutes to warm through. Squeeze in lemon juice, taste, and adjust salt and pepper.
8. Add veggies (optional): Stir in a few handfuls of spinach until wilted, or fold in sautéed mushrooms or steamed broccoli for a fuller meal.
9. Garnish and portion: Sprinkle with parsley. Portion into 4 meal prep containers with your sides of choice—steamed green beans, roasted carrots, zucchini noodles, or a small serving of brown rice or cauliflower rice.

What Makes This Recipe So Good

• Lighter, not bland: Greek yogurt and low-fat milk create a creamy sauce without heavy cream. You still get that silky finish and depth of flavor.
• Meal prep friendly: The sauce holds up well in the fridge, and the chicken reheats without drying out.
• Simple ingredients: Nothing fancy or hard to find.

  Pantry staples plus fresh garlic do the heavy lifting.

• Balanced macros: Lean protein, a light sauce, and room to add veggies or whole grains on the side.
• Quick and flexible: Ready in about 30 minutes, with easy swaps for dairy-free or gluten-free needs.

What You’ll Need

• 1.25–1.5 lbs boneless, skinless chicken breasts (or thighs for extra juiciness; adjust calories)
• 1 tablespoon olive oil (or avocado oil)
• 1 small onion, finely chopped
• 4–6 cloves garlic, minced (go generous for deeper flavor)
• 1 tablespoon all-purpose flour (or cornstarch for gluten-free)
• 1 cup low-sodium chicken broth
• 1/2 cup 2% milk (or unsweetened almond milk)
• 1/3 cup plain nonfat Greek yogurt
• 1 teaspoon Dijon mustard (optional, for brightness)
• 1/2 teaspoon dried Italian seasoning (or oregano + thyme)
• 1/4 teaspoon crushed red pepper flakes (optional, for heat)
• Salt and black pepper to taste
• Fresh lemon juice (about 1–2 teaspoons, to finish)
• Fresh parsley, chopped, for garnish
• Optional additions: baby spinach, sliced mushrooms, or steamed broccoli for extra volume with few calories

Instructions

1. Prep the chicken: Pat chicken breasts dry and slice horizontally to create thinner cutlets, or cube into bite-size pieces. Season both sides with salt, pepper, and half the Italian seasoning.
2. Sear the chicken: Heat olive oil in a large skillet over medium-high. Add chicken in a single layer and sear 3–4 minutes per side until golden and just cooked through.

   Remove to a plate and tent with foil.

3. Sauté aromatics: Reduce heat to medium. Add the chopped onion with a pinch of salt. Cook 3–4 minutes until softened.

   Stir in garlic and cook 30–60 seconds until fragrant.

4. Build the roux: Sprinkle flour over the onions and garlic. Stir for 30 seconds to coat. This helps thicken the sauce without heavy cream.
5. Add liquids: Slowly whisk in chicken broth, scraping up any browned bits.

   Add milk, Dijon, remaining Italian seasoning, and red pepper flakes. Simmer 2–3 minutes, stirring, until slightly thickened.

6. Finish the sauce: Remove the skillet from heat. Whisk in Greek yogurt until smooth.

   If the pan is too hot, the yogurt can curdle; off-heat is key for a creamy finish.

7. Combine: Return chicken and any juices to the skillet. Simmer on low for 1–2 minutes to warm through. Squeeze in lemon juice, taste, and adjust salt and pepper.
8. Add veggies (optional): Stir in a few handfuls of spinach until wilted, or fold in sautéed mushrooms or steamed broccoli for a fuller meal.
9. Garnish and portion: Sprinkle with parsley.

   Portion into 4 meal prep containers with your sides of choice—steamed green beans, roasted carrots, zucchini noodles, or a small serving of brown rice or cauliflower rice.

How to Store

• Refrigerator: Store in airtight containers for up to 4 days.
• Freezer: Freeze for up to 2 months. The yogurt sauce may separate slightly when thawed, but a quick stir after reheating helps.
• Reheating: Warm gently on the stovetop or in the microwave at 50–70% power. Add a splash of broth or milk to loosen the sauce if needed.
• Meal prep tip: Keep veggies with high water content (like zucchini) in a separate compartment to avoid watering down the sauce.

Health Benefits

• Lean protein: Chicken breast is high in protein with fewer calories, helping maintenance of muscle and steady energy.
• Lighter dairy: Greek yogurt adds protein and probiotics while keeping the sauce creamy and light.
• Lower sodium: Using low-sodium broth and seasoning with lemon and herbs keeps flavor high and salt modest.
• Smart fats: A modest amount of olive oil provides heart-healthy monounsaturated fats.
• Veggie add-ins: Spinach, mushrooms, or broccoli raise fiber and micronutrients with minimal calories.

Pitfalls to Watch Out For

• Curdling yogurt: Add yogurt off-heat and whisk well.

  If needed, temper by stirring some warm sauce into the yogurt before adding it back.

• Dry chicken: Don’t overcook. Thin cutlets cook fast. Pull them when they reach 165°F and finish in the sauce on low.
• Watery sauce: Simmer until lightly thickened before adding yogurt.

  Cornstarch can replace flour if you prefer a gluten-free thickener.

• Too mild: Salt properly and finish with lemon. A pinch of red pepper flakes or extra garlic boosts flavor without extra calories.
• Overcrowded pan: Sear in batches to get color. Color equals flavor.

Variations You Can Try

• Dairy-free: Use olive oil, swap milk for unsweetened almond milk, and replace yogurt with a small amount of unsweetened coconut yogurt.

  Add 1 teaspoon nutritional yeast for depth.

• Mushroom and thyme: Sauté 8 oz sliced mushrooms after the onions. Add fresh thyme instead of Italian seasoning.
• Lemon-herb: Increase lemon to 1 tablespoon and add fresh basil or parsley at the end. Bright and fresh.
• Spinach and artichoke: Stir in 2 cups baby spinach and 1/2 cup chopped canned artichokes (rinsed) for a creamy, tangy twist.
• Spicy version: Add extra red pepper flakes or a dash of hot sauce to the sauce.
• Thighs instead of breasts: Juicier, slightly higher calories.

  Great for reheating and staying tender all week.

FAQ

Can I make this gluten-free?

Yes. Replace the flour with 2 teaspoons cornstarch. Whisk cornstarch into cold milk before adding to the pan to prevent clumping, then simmer until thickened.

How do I keep the sauce from splitting when reheating?

Use medium-low heat and add a splash of broth or milk as it warms.

Avoid boiling. Stir gently to bring it back together.

What sides pair well without adding lots of calories?

Steamed green beans, roasted asparagus, zucchini noodles, cauliflower rice, or a small portion of quinoa or brown rice are all great options.

Can I use premade minced garlic?

You can, but fresh garlic has a brighter, cleaner flavor. If using jarred, add a little extra and sauté briefly to mellow any harshness.

Is there a way to add more protein?

Yes.

Use extra chicken, add a scoop of Greek yogurt to your portion just before eating, or serve with a side of lentils or chickpeas.

What if I don’t have Dijon mustard?

Skip it or use a tiny splash of apple cider vinegar or lemon juice for brightness. The sauce will still be flavorful.

How many servings does this make?

It makes about 4 servings. Pair each serving with 1 cup of non-starchy vegetables and, if desired, 1/2 cup cooked whole grains.

Final Thoughts

This low calorie creamy garlic chicken proves you don’t need heavy cream to get a silky, satisfying sauce.

With a few smart swaps, you keep all the flavor and make it meal prep friendly. It’s quick, balanced, and flexible enough to match your tastes and goals. Cook once, portion it out, and enjoy a comforting, lighter dinner all week.