🥘 High-Protein Creamy Garlic Chicken & Potato Bake
Servings: 4
Prep time: 15 minutes
Cook time: 40–45 minutes
Protein: approximately 45–55g per serving
🛒 Ingredients
Chicken & Potatoes
700g boneless, skinless chicken breast, cut into bite-sized pieces
700g potatoes, diced into small cubes
1 tablespoon olive oil
1 teaspoon paprika
1 teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon Italian seasoning
Salt and black pepper, to taste
High-Protein Creamy Garlic Sauce
1 tablespoon butter
5 cloves garlic, finely minced
1 tablespoon all-purpose flour
1½ cups low-fat milk
¾ cup plain Greek yogurt
½ cup cottage cheese, blended until smooth
½ cup grated Parmesan cheese
½ teaspoon Italian seasoning
Salt and black pepper, to taste
Optional Topping
½ cup shredded mozzarella cheese
Fresh parsley, chopped
Chili flakes
👩🍳 Instructions
- Prepare the potatoes
Preheat your oven to 200°C / 400°F.
Place the diced potatoes on a baking tray. Drizzle with olive oil and season with:
Paprika
Garlic powder
Onion powder
Salt
Black pepper
Toss everything together.
Bake for 20–25 minutes, stirring halfway through. The potatoes should be starting to turn golden but don’t need to be completely cooked yet.
- Season and cook the chicken
While the potatoes bake, season the chicken with:
Italian seasoning
Paprika
Garlic powder
Salt
Black pepper
Heat a large skillet over medium-high heat.
Add the chicken and cook for approximately 5–7 minutes, stirring occasionally, until the outside is golden. It doesn’t need to be fully cooked at this stage because it will finish baking.
Remove from the heat.
- Make the creamy garlic protein sauce
Reduce the skillet heat to medium.
Add the butter, then add the minced garlic. Cook for about 30 seconds until fragrant.
Sprinkle in the flour and stir continuously for about 30 seconds.
Slowly pour in the milk while whisking to prevent lumps.
Cook for 2–3 minutes, until slightly thickened.
Important:
Remove the pan from the heat and let it cool for 2 minutes before adding the Greek yogurt. This helps prevent the yogurt from separating.
Stir in:
Blended cottage cheese
Greek yogurt
Parmesan cheese
Italian seasoning
Salt and pepper
Mix until smooth and creamy.
- Assemble the bake
Transfer the partially roasted potatoes to a large baking dish.
Add the cooked chicken pieces.
Pour the creamy garlic sauce evenly over everything and gently mix.
Top with mozzarella cheese if using.
- Bake
Bake uncovered at 200°C / 400°F for approximately 15–20 minutes, until:
The chicken reaches an internal temperature of 74°C / 165°F
The sauce is bubbling
The potatoes are tender
The cheese is golden
For an extra golden top, broil/grill for 2–3 minutes at the end.
🍽️ Serving Ideas
Serve with:
Steamed broccoli 🥦
Green beans
A fresh salad
Roasted vegetables
For an even higher-protein meal, add extra chicken or serve with a side of Greek-yogurt garlic dip.
💪 Approximate Nutrition Per Serving
(Based on 4 servings)
Calories: 550–650 kcal
Protein: 45–55g
Carbohydrates: 45–55g
Fat: 15–22g
🔥 High-Protein Tip
For the highest protein version, use:
Chicken breast instead of thighs
Low-fat Greek yogurt
Low-fat cottage cheese
Reduced-fat mozzarella
This keeps the dish creamy and satisfying while significantly increasing the protein content.
