Creamy Garlic High-Protein Chicken Parm Bowl
This bowl combines juicy seared chicken breast, creamy garlic-Parmesan sauce, and a light tomato base over fluffy rice or pasta. It’s a high-protein, balanced meal that brings Italian comfort with a healthy Mediterranean twist — no heavy breading or deep frying needed!
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
For the Chicken:
1 lb (450g) boneless, skinless chicken breasts
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp Italian seasoning
For the Creamy Garlic Sauce:
1 tbsp butter or olive oil
4 cloves garlic, minced
½ cup low-fat Greek yogurt or light cream
¼ cup milk
¼ cup grated Parmesan cheese
1 tbsp tomato paste or ½ cup light marinara sauce
½ tsp Italian herbs (basil, oregano, thyme)
Salt and pepper to taste
For Serving:
2 cups cooked brown rice, quinoa, or whole-grain pasta
1 cup steamed or roasted vegetables
Extra grated Parmesan and fresh basil for topping
Instructions
Cook the Chicken
Heat olive oil in a large skillet over medium heat.
Season chicken with salt, pepper, garlic powder, and Italian seasoning.
Sear for 5–6 minutes per side until golden brown and cooked through.
Remove from the pan and let rest, then slice.
Make the Creamy Garlic Sauce
In the same skillet, melt butter. Add minced garlic and saute for 30 seconds.
Stir in tomato paste (or marinara), yogurt, milk, and Parmesan.
Simmer 3–4 minutes until the sauce thickens slightly.
Season with herbs, salt, and pepper to taste.
Assemble the Bowl
Add rice or pasta as the base.
Spoon over a layer of creamy garlic sauce.
Top with sliced chicken and roasted vegetables.
Sprinkle extra Parmesan and chopped basil on top.
Serve Warm
Optional: add a drizzle of olive oil or a squeeze of lemon for brightness before serving.
Why It’s High Protein
Chicken breast + Greek yogurt + Parmesan = over 35g of protein per serving
Balanced with whole grains and vegetables for sustained energy
Tips
For extra flavor, mix a few sun-dried tomatoes or spinach into the sauce.
Use light cream cheese instead of Greek yogurt for a thicker sauce.
For a crispy twist, top with toasted breadcrumbs before serving.
Nutritional Information
Calories: 430 kcal
Protein: 38g
Carbs: 30g
Fat: 15g
Fiber: 3g