If you are trying to hit your protein target without eating dry, boring chicken every day, this is the recipe to save. Juicy chicken breast, a creamy garlic sauce made with Greek yogurt instead of heavy cream, and one pan — 48g of protein and only 320 calories per serving, ready in 25 minutes.
The trick is the sauce. Greek yogurt gives you the same creamy texture as cream, plus extra protein, for a fraction of the calories. The key is to keep the heat low when the yogurt goes in, so it stays smooth and never splits.
Why you’ll love it
- 48g protein per serving, 320 calories
- One pan, 25 minutes, no fancy equipment
- No heavy cream — the sauce is Greek yogurt based
- Meal-prep friendly: keeps 4 days in the fridge
Ingredients
- 4 chicken breasts (about 600g), pounded to even thickness
- 1 cup plain non-fat Greek yogurt
- 6 garlic cloves, minced
- 1 tbsp olive oil
- 1 tsp paprika, 1 tsp Italian seasoning
- Salt and black pepper
- Fresh parsley, chopped, to serve
- Juice of half a lemon
Equipment used
- A Lodge cast iron skillet — holds heat evenly so the chicken sears instead of steaming
- A ThermoPro instant-read meat thermometer — chicken is done at 74°C / 165°F, no guessing
Instructions
- Season the chicken with paprika, Italian seasoning, salt and pepper.
- Heat olive oil in the skillet over medium-high heat. Sear the chicken 5–6 minutes per side until golden. Remove and rest.
- Lower the heat. Add garlic and cook 30 seconds until fragrant — do not let it brown.
- Take the pan off the heat. Stir in the Greek yogurt and lemon juice until smooth.
- Return the chicken to the pan, spoon sauce over it, and warm on low for 2 minutes. Do not boil.
- Garnish with parsley and serve.
Tips
- Pound the chicken to even thickness so it cooks evenly.
- Full-fat yogurt works too, but it adds about 40 calories per serving.
- Leftovers: store in an airtight container for up to 4 days. Reheat gently — high heat will split the yogurt sauce.
Nutrition (per serving)
Estimated nutrition per serving
| Nutrient | Amount per serving |
|---|---|
| Calories | 320 |
| Protein | 48g |
| Carbohydrates | 6g |
| Fat | 9g |
FAQ
Can I use chicken thighs?
Yes — same method, add 2–3 minutes per side. Cooking time goes up slightly and so do the calories (about 380 per serving).
Does the sauce taste like yogurt?
No. Once the garlic, lemon and seasoning are in, it tastes like a creamy garlic sauce — the yogurt just makes it lighter and higher in protein.
High Protein Creamy Garlic Chicken
Equipment
- Lodge cast iron skillet
- ThermoPro instant-read meat thermometer
Ingredients
- 4 chicken breasts about 600g, pounded to even thickness
- 1 cup plain non-fat Greek yogurt
- 6 garlic cloves minced
- 1 tbsp olive oil
- 1 tsp paprika
- Salt and black pepper
- Fresh parsley chopped, to serve
- Juice of half a lemon
- 1 tsp Italian seasoning
Instructions
- Season the chicken with paprika, Italian seasoning, salt and pepper.
- Heat olive oil in the skillet over medium-high heat. Sear the chicken 5–6 minutes per side until golden. Remove and rest.
- Lower the heat. Add garlic and cook 30 seconds until fragrant — do not let it brown.
- Take the pan off the heat. Stir in the Greek yogurt and lemon juice until smooth.
- Return the chicken to the pan, spoon sauce over it, and warm on low for 2 minutes. Do not boil.
- Garnish with parsley and serve.
Notes
Kitchen essentials for this recipe
Chobani Plain Non-Fat Greek Yogurt
The creamy base for this sauce — plain non-fat Greek yogurt keeps it light, tangy and high in protein.
Lodge Cast Iron Skillet, 12 Inch
Holds heat evenly so the chicken sears instead of steaming — the pan I use for this recipe.
ThermoPro Instant-Read Meat Thermometer
Chicken is done at 74°C / 165°F — an instant-read thermometer takes the guesswork out of it.
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