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

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
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.