Serves: 3–4
Protein: ~40–50g per serving
Ready in: ~30 minutes
Ingredients
Protein Base
- 1½ lb boneless, skinless chicken breast, cut into bite-size chunks
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp paprika
- Salt & black pepper, to taste
Veggies
- 4 cups broccoli florets (fresh or frozen)
- Optional: ½ cup diced onion or mushrooms
Creamy Cheesy High-Protein Sauce
- 1 cup plain nonfat Greek yogurt
- ½ cup low-fat cottage cheese, blended smooth
- ¾–1 cup reduced-fat shredded cheddar cheese
- ½ cup chicken broth (or milk)
- 1 tsp Dijon mustard (optional, boosts flavor)
- ½ tsp garlic powder
- ¼ tsp black pepper
- Salt to taste
Optional Add-Ins
- Red pepper flakes
- Parmesan cheese
- Cooked bacon crumbles (small amount)
- Fresh parsley
Instructions
- Cook the chicken
Heat olive oil in a large skillet over medium-high heat.
Add chicken, season with garlic powder, onion powder, paprika, salt, and pepper.
Cook 6–8 minutes until golden and cooked through. Remove and set aside. - Cook broccoli
In the same pan, add broccoli with a splash of water or broth.
Cover and steam 3–4 minutes until tender-crisp. Remove and set aside. - Make the sauce
Lower heat to medium-low. Add chicken broth to the pan and scrape up browned bits.
Stir in blended cottage cheese, Greek yogurt, Dijon, garlic powder, and pepper.
Slowly add cheddar, stirring constantly until smooth and creamy.
(Do not boil—low heat keeps the sauce silky.) - Combine
Return chicken and broccoli to the skillet.
Toss gently until everything is coated in the sauce. Heat 2–3 minutes. - Finish & serve
Taste and adjust seasoning. Garnish if desired.
Nutrition (Approx. per serving)
- Calories: 420–480
- Protein: 40–50g
- Carbs: 12–18g
- Fat: 14–18g
Serving Ideas
- Over cauliflower rice (low-carb)
- With protein pasta or rice
- Stuffed into a high-protein wrap
- As a standalone bowl for meal prep
Variations
- Even higher protein: Add extra chicken or a scoop of unflavored protein to sauce
- Keto: Use full-fat cheese, skip onions
- Spicy: Add buffalo sauce or chili paste
- Baked version: Transfer to casserole dish, top with cheese, bake 375°F for 10–15 min
If you want, I can:
- Turn this into a one-pan bake
- Give exact macros
- Convert to slow cooker or air fryer
- Make it buffalo, Alfredo, or ranch-style
