High Protein Creamy Chicken

A healthy low-calorie creamy chicken dish marinated with spices and cooked in a blended cream cheese sauce with spinach. Rich, creamy, and packed with protein, it pairs perfectly with pasta or rice. One of Jalal's best and most popular recipes.

download Extracted 2026-03-31

10m Prep

15m Cook

25m Total

2 Servings

high-protein creamy chicken low-calorie meal-prep quick

Ingredients

chicken

400 g chicken breast (sliced)
1 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
1 tsp dried basil
0.5 tsp red chili flakes
0.5 tsp salt

sauce

100 g low-fat cream cheese
100 ml low-fat milk
20 g parmesan (grated)
1 handful fresh spinach

Steps

1

Marinate chicken with olive oil, garlic powder, paprika, basil, red chili flakes, and salt. Mix until the chicken changes color.

~5 min
2

Make the sauce by blending low-fat cream cheese, low-fat milk, parmesan, more garlic powder, basil, and chili flakes until completely smooth.

~3 min
3

Get a pan on medium heat and cook the chicken for 3 minutes.

~3 min
4

Lower the heat completely, add the sauce and a handful of spinach, then cover for 2 minutes. Simmer until the sauce thickens.

~5 min
5

Serve with pasta or rice and enjoy.

Nutrition (per serving)

380

Calories

45g

Protein

12g

Carbs

16g

Fat

Fiber

Cultural Context

A fitness-friendly take on creamy chicken using low-fat dairy to keep calories low while maximizing protein. Popular in the high-protein meal prep community.