Juicy • Creamy • Keto-Friendly • 45g+ Protein Per Serving

Quick Description

This High-Protein Low-Carb Creamy Baked Chicken replaces traditional rice with a creamy cauliflower base that soaks up all the juices while keeping carbs low. Blended cottage cheese and Greek yogurt create a rich sauce without heavy cream overload.

It tastes indulgent — but it’s built for weight loss, muscle support, and blood sugar balance.

Perfect for:

• Low-carb lifestyle
• Fat loss
• Keto-friendly meal prep
• High-protein dinners

⏱ Servings & Timing

Serves: 4
Prep Time: 10 minutes
Bake Time: 30–35 minutes
Total Time: ~40–45 minutes

🛒 Ingredients

Chicken

4 boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon Italian seasoning
½ teaspoon paprika
Salt & black pepper to taste

🥦 Low-Carb “Rice” Base

4 cups cauliflower rice (fresh or frozen, thawed & drained)
½ cup chicken broth
1 cup low-fat cottage cheese (blended smooth)
½ cup plain Greek yogurt
1 cup shredded mozzarella
¼ cup grated parmesan
2 cloves garlic, minced
½ teaspoon onion powder

Optional:

1 tablespoon butter (for richer flavor)
Fresh parsley

👩‍🍳 Step-by-Step Instructions

1️⃣ Preheat

Preheat oven to 375°F (190°C).

2️⃣ Prepare the Creamy Base

In a bowl combine:

Cauliflower rice
Chicken broth
Blended cottage cheese
Greek yogurt
Garlic
Onion powder
Half the mozzarella

Mix thoroughly.

Spread evenly into baking dish.

3️⃣ Season the Chicken

Pat chicken dry.

Rub with olive oil and seasonings.

Place chicken directly on top of cauliflower mixture.

4️⃣ Add Cheese

Sprinkle remaining mozzarella and parmesan over top.

5️⃣ Bake

Cover with foil.

Bake 25–30 minutes.

Remove foil and bake another 5–10 minutes until:

Chicken reaches 165°F
Cheese is melted and golden

Optional: Broil 2 minutes for browned top.

6️⃣ Rest

Let rest 5 minutes before serving.
Sauce thickens as it cools.

💪 Nutrition (Per Serving – Approximate)

Calories: ~430
Protein: 45–50g
Fat: 18g
Net Carbs: 6–8g
Keto-Friendly
Low-Carb
High-Protein

🔥 Why This Version Works for Fat Loss

✔ High protein keeps you full
✔ Very low carbs
✔ No heavy cream overload
✔ Balanced fats
✔ Blood sugar friendly

You get creamy comfort without rice carbs.

🔄 Variations

Extra Protein Version

Add ½ scoop unflavored protein powder to creamy mixture.

Garlic Butter Version

Drizzle 1 tablespoon melted butter before baking.

Broccoli Version

Mix in 1 cup chopped broccoli with cauliflower.

Spicy Version

Add crushed red pepper or Cajun seasoning.

🧊 Storage

Fridge: 4 days
Reheat with splash of broth
Freezer: Up to 2 months