High-Protein Creamy Pepper Chicken & Broccoli Bowl
Creamy Pepper Chicken and Broccoli
Seared chicken, tender broccoli, and a cracked-pepper cream sauce – skillet dinner in 30 minutes
This is steakhouse pepper cream on a weeknight clock. Chicken gets a hard sear, broccoli steams in the same pan, then garlic, cream, and a lot of black pepper pull into a sauce that clings to every bite. No pasta, no flour – just protein, greens, and heat.
One skillet, about 30 minutes. Serve it in a bowl as-is, or spoon it over cauliflower rice.
Why you’ll love this skillet
- 42g protein per bowl – a real dinner, not a side
- Only 7g net carbs – keto and low-carb friendly
- One pan, about 30 minutes start to table
- Cracked-pepper cream without a flour roux
- Broccoli built in so you do not need a second dish
- Reheats well for meal-prep lunches
Health notes
- High protein: Chicken plus a little Parmesan keeps you full.
- Low carb: Cream and cheese thicken the sauce – no pasta, no flour.
- Broccoli: Fiber, vitamin C, and volume with very few carbs.
- Black pepper: Flavor first – you can turn the heat up or down.
Key element – sear hard, then cream low
Get color on the chicken first. That browned fond is the sauce. After you add cream and cream cheese, drop the heat. A rolling boil can split the dairy. Gentle simmer, lots of cracked pepper at the end.
Mary The High Protein Recipes
High-Protein Creamy Pepper Chicken & Broccoli Bowl
- Prep10 min
- Cook20 min
- Total30 min
- Servings4 servings
- Calories420 kcal
Ingredients
Instructions
- Season the chicken. Pat chicken dry. Toss with 1/2 tsp salt, 1 tsp cracked pepper, garlic powder, and paprika. Heat oil in a large skillet over medium-high until it shimmers.
- Sear. Add chicken in a single layer. Cook 3 to 4 minutes per side until deep golden. It does not need to be cooked through yet. Transfer to a plate.
- Cook the broccoli. Add butter to the same pan. Toss in broccoli, a pinch of salt, and 2 Tbsp water. Cover 3 to 4 minutes until bright green and just tender. Push to the side.
- Make the sauce. Drop heat to medium-low. Stir in garlic 30 seconds. Add cream cheese, cream, broth, Parmesan, onion powder, remaining salt, and remaining 1/2 tsp pepper. Stir until smooth and slightly thick, 2 to 3 minutes.
- Finish. Return chicken and juices. Simmer 3 to 5 minutes until chicken is 165 F (74 C) and the sauce coats a spoon. Taste, add more cracked pepper, and serve hot with parsley.
Notes & Tips
- Freshly cracked pepper tastes brighter than pre-ground dust.
- Do not crowd the pan or the chicken steams instead of browning.
- Cube the cream cheese so it melts without lumps.
- If the sauce is thin, simmer uncovered 1 to 2 minutes. If tight, splash in broth.
- A last grind of pepper on the plate is what makes it “pepper chicken.”
Variations & serving ideas
- 3 garlic cloves, minced
- 4 oz (115g) cream cheese, cubed and softened
- 3/4 cup heavy cream
- 1/3 cup chicken broth
- 1/3 cup grated Parmesan
- 1/2 tsp onion powder
- Pinch of red pepper flakes (optional)
- Extra cracked pepper and chopped parsley to finish
- Thighs: Juicier and more forgiving if you like extra sear.
- Lighter: Use half-and-half plus 2 extra Tbsp cream cheese.
- Extra veg: Add sliced mushrooms after the chicken comes out.
- Spicy: Double the black pepper and add a pinch of cayenne.
- Steakhouse bowls: Serve over cauliflower rice with extra Parmesan and a squeeze of lemon.
- Mushroom pepper: Saute 8 oz sliced mushrooms after the chicken comes out, then build the sauce on top.
- Lemon pepper: Add 1 tsp lemon zest and a squeeze of juice at the end for a brighter sauce.
- Bacon cream: Crisp 3 slices of bacon first, cook the chicken in a spoon of the fat, and crumble bacon over the bowls.
Storage
- Refrigerator: Up to 4 days (Covered; reheat gently so the sauce stays smooth)
- Freezer: Up to 2 months (Thaw overnight; add a splash of cream when reheating)
- Meal prep boxes: Up to 4 days (Keep extra broccoli on the side if you like it crisper)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 420 kcal |
| Total fat | 24 g |
| Sodium | 680 mg |
| Total carbohydrate | 10 g |
| Fibre | 3 g |
| Protein | 42 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this skillet keto-friendly?
Yes. About 7g net carbs per serving with no pasta or flour. Skip starchy sides if you want to stay in keto range.
Breast or thighs?
Both work. Thighs stay juicier with a hard sear. Breasts are leaner – do not overcook past 165 F.
Why did my sauce look grainy?
The heat was too high after the dairy went in. Melt cream cheese on medium-low and do not boil the cream. Softened cubes melt cleaner.
Can I use frozen broccoli?
Yes. Thaw and pat it dry first so extra water does not thin the sauce. Cook 1 to 2 minutes less than fresh.
How spicy is the pepper?
It is savory heat, not chile heat. Start with 1 1/2 tsp cracked pepper and add more at the table. Red pepper flakes are optional.
Can I make it ahead?
Yes. Cook fully, cool, and refrigerate. Reheat gently with a splash of cream or broth so the sauce loosens without splitting.
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