Creamy • Filling • Muscle-Friendly • Low-Carb Option
This dish is packed with protein, loaded with tender chicken and broccoli, and finished with a creamy, cheesy sauce that feels indulgent but fits a high-protein lifestyle perfectly.
🧾 Ingredients (Serves 3–4)
Protein Base
- 1½ lb boneless, skinless chicken breast, cut into chunks
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp paprika
- Salt & black pepper, to taste
Veggies
- 3 cups broccoli florets
- ½ cup cherry tomatoes, halved (optional, for color)
Creamy High-Protein Sauce
- ¾ cup low-fat cottage cheese (blended smooth)
- ½ cup non-fat Greek yogurt
- ½ cup low-sodium chicken broth
- ½ tsp Italian seasoning
Cheese Finish
- 1 cup shredded mozzarella
- ¼ cup grated Parmesan
⏱ Time
- Prep: 10 minutes
- Cook: 20 minutes
- Total: ~30 minutes
👩🍳 Instructions
1️⃣ Cook the Chicken
Heat olive oil in a large skillet over medium-high heat.
Add chicken pieces, season with garlic powder, onion powder, paprika, salt, and pepper.
Cook 6–8 minutes until golden and fully cooked. Remove and set aside.
2️⃣ Steam the Broccoli
In the same skillet, add broccoli with 2–3 tbsp water.
Cover and steam 3–4 minutes until bright green and just tender.
3️⃣ Make the Creamy Protein Sauce
Blend cottage cheese until smooth.
Whisk with Greek yogurt, chicken broth, and Italian seasoning.
4️⃣ Combine & Melt
Return chicken to the skillet.
Pour sauce over chicken and broccoli.
Sprinkle mozzarella and Parmesan on top.
Cover and cook on low heat for 5–7 minutes until cheese is melted and sauce thickens.
💪 Nutrition (Approx. per serving)
- Protein: 45–52 g
- Calories: ~390–430
- Low carb
- High satiety
🔁 Variations
Extra Protein
- Add ½ cup liquid egg whites to sauce
- Use extra lean chicken or turkey
Keto Version
- Skip tomatoes
- Use full-fat cheese & Greek yogurt
Spicy
- Add chili flakes or hot sauce
Meal Prep
- Keeps well 4 days refrigerated
- Reheats beautifully without drying out
🍽 Serving Ideas
- Eat as-is (perfect bowl meal)
- Serve over cauliflower rice
- Wrap in low-carb tortillas
- Spoon over baked zucchini or spaghetti squash
