Go Back

Healthy High Protein Garlic Parmesan Chicken - Simple, Flavorful, and Satisfying

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken breasts: 1.5–2 pounds (4 small or 3 large), trimmed
  • Olive oil: 1–2 tablespoons
  • Garlic: 4–5 cloves, minced
  • Low-sodium chicken broth: 3/4 cup
  • Plain Greek yogurt (2% or nonfat): 1/2 cup
  • Freshly grated Parmesan cheese: 1/2 cup, plus extra for serving
  • Lemon: 1 (zest and juice)
  • Italian seasoning: 1 teaspoon
  • Smoked paprika: 1/2 teaspoon (optional, for color and warmth)
  • Crushed red pepper flakes: pinch (optional)
  • Fresh parsley or basil: chopped, for garnish
  • Salt and black pepper: to taste
  • Cornstarch or arrowroot: 1 teaspoon (optional, for thicker sauce)

Method
 

  1. Prep the chicken: Pat the chicken dry. Slice large breasts horizontally to make cutlets, or pound to an even 1/2–3/4 inch thickness for quick, even cooking. Season both sides with salt, pepper, Italian seasoning, and smoked paprika.
  2. Sear the chicken: Heat a large skillet over medium-high. Add olive oil. When hot, add chicken in a single layer. Cook 3–4 minutes per side until golden with some browning. Transfer to a plate; it will finish cooking in the sauce.
  3. Build the garlic base: Reduce heat to medium. If the pan looks dry, add a splash of oil. Add minced garlic and cook 30–60 seconds until fragrant. Don’t let it burn.
  4. Deglaze: Pour in the chicken broth. Use a wooden spoon to scrape up browned bits. Let it simmer 1–2 minutes to reduce slightly.
  5. Make the creamy mixture: In a small bowl, whisk Greek yogurt, 1/2 cup Parmesan, lemon zest, and a squeeze of lemon juice. If you want a thicker sauce, whisk the cornstarch into this mixture.
  6. Combine and simmer: Lower the heat to medium-low. Stir the yogurt-Parmesan mixture into the skillet. Whisk until smooth. Add a pinch of red pepper flakes if using. Taste and adjust salt, pepper, or lemon.
  7. Finish the chicken: Return the chicken and any juices to the skillet. Spoon sauce over the top. Simmer gently 4–6 minutes until the chicken reaches an internal temperature of 165°F (74°C).
  8. Garnish and serve: Remove from heat. Sprinkle with fresh parsley or basil and extra Parmesan. Serve hot with your choice of sides.