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High Protein Low Carb Recipes - Simple, Satisfying Meals That Keep You Full

Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Servings: 4 servings

Ingredients

  • Protein: Boneless, skinless chicken breasts (or thighs)
  • Veggies: Fresh baby spinach, cauliflower (one medium head), cherry tomatoes (optional), lemon
  • Dairy: Plain Greek yogurt (2% or full-fat), grated Parmesan (or pecorino)
  • Fats: Olive oil, unsalted butter (optional)
  • Flavor: Fresh garlic, fresh parsley, dried oregano, smoked paprika, red pepper flakes (optional)
  • Pantry: Chicken broth (low sodium), salt, black pepper

Instructions

  • Prep the cauliflower. Heat oven to 425°F (220°C). Cut cauliflower into bite-size florets. Toss with 1–2 tablespoons olive oil, salt, pepper, and a pinch of smoked paprika. Spread on a sheet pan in a single layer.
  • Roast until golden. Roast 22–28 minutes, flipping once, until edges are browned and tender. Set aside.
  • Season the chicken. Pat chicken dry. Season both sides with salt, pepper, 1 teaspoon dried oregano, 1 teaspoon smoked paprika, and 1 minced garlic clove. Optional: add red pepper flakes for heat.
  • Sear the chicken. Heat a large skillet over medium-high with 1 tablespoon olive oil. Sear chicken 4–6 minutes per side until well browned and cooked through (internal temp 165°F/74°C). Transfer to a plate and tent loosely with foil.
  • Make the creamy spinach. Lower heat to medium. Add 1 teaspoon olive oil and 1 tablespoon butter (optional). Add 2–3 minced garlic cloves and cook 30 seconds until fragrant. Stir in 2–3 cups baby spinach and a pinch of salt. Cook until just wilted.
  • Build the sauce. Add 1/3 cup chicken broth and simmer 1 minute. Turn heat to low. Stir in 1/3 cup plain Greek yogurt and 2 tablespoons grated Parmesan until creamy. Do not boil. Squeeze in 1–2 teaspoons lemon juice. Taste and adjust salt and pepper.
  • Finish the dish. Slice the chicken. Return to the skillet and spoon sauce over top. Sprinkle with chopped parsley and a little more Parmesan if you like.
  • Plate it up. Serve the creamy garlic herb chicken over roasted cauliflower. Add a few halved cherry tomatoes on the side for brightness, if using.