Calories: ~380–420
Protein: 35–40g
Carbs: 18–25g
Fat: 10–14g
Time: 15 minutes
⭐ Ingredients (1 large serving)
Protein Base
5 oz cooked chicken breast, shredded or diced
(or use 6 oz tofu for vegetarian version — 30g protein)
Veggies
2 cups broccoli florets
½ cup zucchini, chopped
½ cup mushrooms, sliced
(Use any veggies you like — cauliflower, spinach, peppers, etc.)
Creamy High-Protein Sauce
½ cup nonfat Greek yogurt
2 tbsp light cream cheese
1 tbsp parmesan cheese
1 clove garlic, minced
1–2 tbsp water or broth to thin
Salt & pepper to taste
Optional: pinch paprika or chili flakes
Optional Toppings (low-cal)
Fresh parsley
More parmesan (½ tbsp)
Lemon squeeze
🥣 Instructions
- Cook the Veggies
Air fry, steam, or sauté:
Steam 4–5 minutes OR
Air fry at 400°F (200°C) for 8 minutes
Season lightly with salt/pepper
- Warm the Chicken
Reheat in a pan or microwave
Add a splash of broth to keep it juicy
- Make the Creamy Protein Sauce
In a bowl, whisk together:
Greek yogurt
Light cream cheese
Parmesan
Garlic
Tiny splash of water/broth
Salt, pepper, and any seasonings
Mix until creamy.
(It thickens more once heated.)
- Combine Everything
Add chicken + cooked veggies to a warm pan
Pour sauce over the top
Heat on low 2–3 minutes just until warm
Do NOT boil — Greek yogurt can curdle.
- Serve
Add fresh herbs, chili flakes, or lemon
Enjoy your warm, thick, high-protein comfort bowl
🍽 Macros (approx.)
Using chicken breast:
Protein: 36–40g
Calories: 380–420
Carbs: 18–25g
Fat: 10–14g
Vegetarian tofu option: ~30–34g protein.
🔥 Variations
Buffalo Ranch Bowl
Add:
1 tbsp buffalo sauce
Ranch seasoning pinch
Cheesy Alfredo Bowl
Add:
¼ cup low-fat mozzarella
Italian seasoning
Fiesta Bowl
Season chicken with taco seasoning
Add: tomatoes + jalapeño + lime
Creamy Pesto Bowl
Add:
1 tsp pesto
Spinach instead of broccoli
If you want, I can also create:
✔ A 50g-protein version
✔ A low-carb/keto version
✔ A slow-cooker comfort bowl
✔ A vegan 35g-protein comfort bowl
