Creamy Garlic Parmesan Chicken
High-Protein Creamy Garlic Parmesan Chicken
Tender seared chicken in a rich, creamy garlic-Parmesan sauce — high-protein, low-carb, and ready in 30 minutes
This high-protein creamy garlic Parmesan chicken is pure comfort food made low-carb. Juicy chicken pieces are seared until golden, then simmered in a silky garlic-Parmesan cream sauce. Every serving delivers 38 g of protein and only 3 g net carbs.
Completely sugar-free, low-carb, and perfect for a quick, restaurant-style dinner at home.
Why you’ll love this chicken
- 38g protein per serving — a complete high-protein meal
- Only 3g net carbs and fully sugar-free
- Rich, creamy garlic-Parmesan sauce
- Ready in about 30 minutes
- One-pan simplicity and easy cleanup
- Perfect for meal prep and leftovers
Health notes
- High protein: Chicken breast provides a lean, protein-dense base.
- Ultra low carb: The cream and Parmesan sauce keeps net carbs extremely low.
- Sugar-free: No added sugar of any kind.
- Satisfying: Creamy and flavorful enough to feel indulgent.
Key element — don’t boil the cream
Once the cream is added, keep the heat at a gentle simmer. A hard boil can cause the sauce to separate or become grainy.
New High Protein Recipes
Creamy Garlic Parmesan Chicken
- Prep8 min
- Cook22 min
- Total30 min
- Servings4 servings
- Calories420 kcal
Ingredients
Instructions
- Season and sear the chicken. Pat the chicken dry and season with garlic powder, Italian seasoning or paprika, salt, and pepper. Heat oil or butter in a large skillet over medium-high heat. Add the chicken in a single layer and cook 6–8 minutes, turning occasionally, until golden and cooked through. Remove to a plate.
- Sauté the garlic. Reduce heat to medium. In the same skillet, add the minced garlic and cook 30–45 seconds until fragrant (do not let it burn).
- Build the sauce. Pour in the chicken broth and heavy cream. Stir in the cream cheese (if using) until melted. Bring to a gentle simmer, then stir in the grated Parmesan and Italian seasoning. Simmer 2–4 minutes until the sauce thickens slightly. Taste and adjust salt, pepper, and optional red pepper flakes.
- Combine. Return the chicken to the skillet and toss to coat in the creamy garlic Parmesan sauce. Simmer 1–2 minutes until everything is heated through and the sauce clings to the chicken.
- Serve. Spoon into bowls, garnish with fresh parsley and extra black pepper or Parmesan if desired. Serve immediately.
Notes & Tips
- Use freshly grated Parmesan for the smoothest sauce — pre-shredded can be grainy.
- Keep the heat gentle after adding the cream to prevent separation.
- Don’t overcrowd the pan when searing the chicken so it browns properly.
- The sauce thickens as it cools; add a splash of broth when reheating if needed.
- This dish reheats very well and is excellent for meal prep.
Variations & serving ideas
- 4–5 garlic cloves, minced
- 1 cup heavy cream
- ⅓–½ cup chicken broth
- ¾–1 cup freshly grated Parmesan cheese
- 2–3 Tbsp cream cheese (optional, for extra creaminess)
- ½ tsp Italian seasoning
- Salt and black pepper to taste
- Optional: pinch of red pepper flakes
- Fresh parsley for garnish
- Higher protein: Use extra chicken or stir in a scoop of unflavored collagen at the end.
- Dairy-free: Use full-fat coconut cream and a dairy-free Parmesan alternative (flavor will differ).
- Thicker sauce: Add extra Parmesan or a bit more cream cheese.
- Extra herbs: Finish with fresh basil or more parsley.
- Extra cheesy: Stir in more Parmesan or a handful of mozzarella at the end.
- Spinach version: Add a few handfuls of fresh spinach in the last minute so it wilts into the sauce.
- Mushroom garlic: Sauté sliced mushrooms with the garlic before adding the liquids.
- Spicy kick: Add red pepper flakes or a pinch of cayenne to the sauce.
Storage
- Refrigerator: Up to 4 days (Store in an airtight container; reheat gently on the stove)
- Freezer: Up to 2 months (Freeze in portions; thaw overnight in the fridge)
- Meal prep: Up to 4 days (Excellent for high-protein grab-and-go lunches)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 420 kcal |
| Total fat | 26 g |
| Sodium | 620 mg |
| Total carbohydrate | 4 g |
| Fibre | 1 g |
| Protein | 38 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this chicken keto-friendly?
Yes. At only 3g net carbs per serving it is excellent for keto and very low-carb diets.
Can I use chicken thighs?
Yes. Boneless skinless thighs stay very juicy and work perfectly in this recipe.
Why is my sauce grainy?
Pre-shredded Parmesan often contains anti-caking agents that can make the sauce grainy. Use freshly grated Parmesan and keep the heat gentle.
Can I make it ahead?
Yes. It keeps well for up to 4 days in the refrigerator. Reheat gently and add a splash of broth if the sauce has thickened too much.
What can I serve with it?
It is a complete meal on its own. You can also serve it over cauliflower rice, zucchini noodles, or with a simple side salad.
Can I freeze this dish?
Yes. Freeze in individual portions for up to 2 months. Thaw in the refrigerator and reheat gently on the stove.
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