High-Protein Creamy Pepper Chicken & Broccoli Bowl

ByHannah Peterson

Tender, seared chicken and vibrant broccoli smothered in a rich, peppery cream sauce — this one-bowl meal is satisfying, flavorful, and ready in under 30 minutes. It’s a reader-favorite for busy weeknights when you want something hearty yet healthy.

Why You’ll Love This Recipe

  • Extremely high in protein to keep you full longer
  • Low carb and keto-friendly
  • Quick stovetop meal with minimal cleanup
  • Customizable heat level with the pepper sauce
  • Great for meal prep

Ingredients (Serves 4)

  • 2 lbs (900g) boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
  • 6–8 cups broccoli florets (fresh or frozen)
  • 2 tbsp olive oil or butter (divided)
  • Salt & black pepper to taste
  • 1 tsp garlic powder
  • ½ tsp paprika (optional)

Creamy Pepper Sauce:

  • 1 cup (240ml) heavy cream
  • 4 oz (115g) full-fat cream cheese, softened
  • ½ cup (50g) grated Parmesan cheese
  • 1–2 tsp freshly cracked black pepper (adjust to taste)
  • 2–3 cloves garlic, minced
  • Salt to taste
  • Optional: pinch of red pepper flakes for extra heat

Instructions

  1. Heat 1 tbsp oil in a large skillet over medium-high heat. Season chicken with salt, pepper, garlic powder, and paprika. Cook in batches until golden and cooked through (5–7 minutes). Remove and set aside.
  2. In the same skillet, add remaining oil and broccoli. Stir-fry 4–5 minutes until bright green and tender-crisp. Remove and set aside with the chicken.
  3. Lower heat to medium. Add garlic to the pan and cook 30 seconds until fragrant.
  4. Pour in heavy cream and add cream cheese. Whisk until smooth and bubbly. Stir in Parmesan and black pepper. Simmer 2–3 minutes until sauce thickens.
  5. Return chicken and broccoli to the skillet. Toss gently to coat everything in the creamy pepper sauce. Cook 1–2 more minutes until heated through.
  6. Serve hot in bowls. Garnish with extra black pepper or fresh parsley if desired.

Prep Time: 10 minutes Cook Time: 15–20 minutes Total Time: 25–30 minutes

Nutrition (Per Serving)

  • Calories: ~420
  • Protein: 42g (very high)
  • Total Carbs: 10g
  • Net Carbs: 7g
  • Fat: 26g

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