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High Protein Creamy Garlic Chicken Meal Prep - Simple, Satisfying, and Ready for the Week

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

Ingredients
  

  • For the chicken and sauce:
  • 2 pounds boneless, skinless chicken breasts (or chicken thighs), trimmed
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon paprika (smoked or sweet)
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 6 cloves garlic, minced (about 2 tablespoons)
  • 1 small onion or 2 shallots, finely chopped
  • 1 cup low-sodium chicken broth
  • 1/2 cup plain Greek yogurt (2% or 5%) or light cream
  • 1/3 cup finely grated Parmesan
  • 1 teaspoon Dijon mustard
  • 1 teaspoon cornstarch (optional, for thicker sauce)
  • 1/4 cup chopped fresh parsley or chives
  • Juice of 1/2 lemon
  • For sides (choose one carb + one veggie):
  • 2 cups cooked brown rice, quinoa, or whole wheat pasta
  • 12 ounces broccoli florets, green beans, or asparagus
  • 1 tablespoon olive oil, salt, and pepper for roasting/steaming

Method
 

  1. Prep the chicken. Pat the chicken dry. Slice larger breasts into cutlets for even cooking. Season all sides with salt, pepper, and paprika.
  2. Sear for flavor. Heat olive oil and butter in a large skillet over medium-high. Add chicken in a single layer. Sear 3–4 minutes per side until golden. Remove to a plate. It’s okay if it’s not fully cooked; it will finish in the sauce.
  3. Build the aromatics. Lower to medium. Add onion and a pinch of salt. Cook 3–4 minutes until soft. Stir in garlic and cook 30–60 seconds until fragrant. Don’t let it brown.
  4. Deglaze and simmer. Pour in chicken broth, scraping up browned bits. Stir in Dijon. Return chicken and any juices to the pan. Simmer gently 5–7 minutes until the chicken is cooked through (internal temp 165°F/74°C).
  5. Make it creamy. Turn heat to low. In a bowl, whisk Greek yogurt with a few tablespoons of hot broth from the pan to temper it. Stir the tempered yogurt into the skillet along with Parmesan. If you prefer a thicker sauce, whisk cornstarch with a splash of water and stir in. Simmer on low 1–2 minutes until smooth.
  6. Finish and brighten. Stir in lemon juice and herbs. Taste and adjust salt and pepper. The sauce should be creamy, garlicky, and slightly tangy.
  7. Cook the sides. While the chicken simmers, steam or roast your veggie of choice. For roasting: toss with olive oil, salt, and pepper, then roast at 425°F (220°C) for 12–15 minutes. Cook your carb as directed on the package if you haven’t already.
  8. Slice and portion. Let the chicken rest a few minutes, then slice. Divide carb, veggies, and chicken among 4–5 airtight meal prep containers. Spoon extra sauce over the chicken.