Why I Love This High‑Protein Chicken & Veggie Meal
I first made this high‑protein chicken & veggies dish on a Monday when I wanted something healthy yet satisfying after a long workout. The creamy sauce brought everything together: juicy chicken, crisp veggies, and a touch of indulgence without guilt. It reminded me of cozy casseroles I loved growing up, but on lean protein overdrive. It quickly became my go-to for meal prep and busy weeknights. I realized that healthy dinners don’t have to be boring—they can be flavorful and filling.
Since I enjoy our Creamy Garlic Parmesan Chicken & Potatoes, adapting a similar idea with veggies felt natural. Adding a protein-packed twist makes this one ideal post-gym fuel or family dinner—even picky eaters come back for more.
Table of Contents
This article walks you through a balanced, protein-packed chicken and veggie dinner in creamy sauce form. We’ll cover why it works, how to prep it, cooking tips, storage ideas, FAQs and a complete recipe card. Ready for a nutritious and delicious meal? Let’s go!
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High‑Protein Chicken & Veggies with Creamy Sauce
- Total Time: 30 mins
- Yield: 4 servings
Description
A nutrient-dense one-pan meal with chicken, mixed veggies, and a light creamy sauce—perfect for protein lovers.
Ingredients
500 g chicken breast, cubed
2 cups broccoli florets
1 red bell pepper, chopped
1 small zucchini, sliced
1/2 cup Greek yogurt
2 tablespoons low-fat cream cheese
1/4 cup chicken broth
2 cloves garlic, minced
1 teaspoon lemon zest
1/2 tsp paprika
Salt & pepper to taste
Instructions
1. Preheat oven to 180°C (350°F)
2. Sear chicken cubes in olive oil 4–5 min till golden, remove
3. Sauté broccoli, pepper and zucchini 4 min
4. Whisk yogurt, cream cheese, broth, garlic, lemon zest, paprika
5. Return chicken to pan, pour sauce over
6. Bake 10 min until chicken cooked and sauce bubbling
Notes
Sauce stays creamy after reheating
Use lactose-free substitutes if needed
Prep sauce & veggies 2 days ahead
- Prep Time: 15 mins
- Cook Time: 15 mins
- Category: Dinner
- Method: Sauté, Bake
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 4g
- Sodium: 520mg
- Fat: 12g
- Saturated Fat: 6g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 4g
- Protein: 42g
- Cholesterol: 110mg
Keywords: high protein chicken veggies, creamy sauce
Ingredients & Prep Steps
Picking Protein: Chicken That Holds Up
I use skinless chicken breast for lean protein, but thighs work too if you prefer juicier meat. It’s key to cube them into even bite-size pieces so they cook evenly in the pan.
Veggie Pairing Made Simple
I like broccoli, bell peppers, and zucchini—they hold texture well. Chop them into uniform pieces so they roast and sauté in sync with the chicken. Feel free to swap in green beans or cauliflower based on what you have.
Creamy Sauce That Isn’t Heavy
The sauce blends Greek yogurt, low‑fat cream cheese, garlic and chicken broth for creaminess without excess calories. Season with lemon zest and a pinch of paprika. This keeps the sauce light but flavorful.
Cooking Techniques
One-Pan Sear & Roast Method
Start by searing chicken cubes in olive oil until golden (4–5 minutes). Remove them, then use the same pan to sauté veggies until crisp-tender. Reintroduce chicken, pour in the sauce, and transfer the pan to a 180 °C (350 °F) oven for 10 minutes.
Stove‑Top Speed Option
No oven? No problem. Sear chicken, sauté veggies, add sauce and simmer gently for 5–7 minutes until it thickens and coats all ingredients nicely.
Serving & Storage Tips
Perfect Pairing Ideas
This dish pairs well with rice, quinoa, or a side salad. It’s also great wrapped in tortillas with extra sauce and maybe some avocado for texture. If you like sweet-savory combos, try it alongside our Healthy Pineapple Chicken with Bell Peppers.
Make-Ahead & Reheat Guide
You can prep the sauce and chop vegetables up to 2 days ahead. Once cooked, store everything in airtight containers and refrigerate for up to 4 days. Reheat gently on stovetop or microwave, stirring in a splash of broth to restore creaminess.
FAQ
Can I use low-carb veggie alternatives?
Yes—swap bell peppers or zucchini for green beans, cauliflower or kale to lower carbs further.
Is Greek yogurt okay if I’m lactose‑intolerant?
Some lactose‑intolerant people tolerate Greek yogurt. If not, try lactose‑free yogurt or a dairy-free cream cheese alternative.
How do I prevent over‑cooking the chicken?
Cut chicken into even cubes and sear on high heat quickly to lock in juices, then finish in oven or simmer only until fully cooked—no more.
Can I freeze leftovers?
Yes, freeze in portioned containers for up to 3 months. Thaw overnight and reheat gently with added broth.
Conclusion
This high‑protein chicken & veggies with creamy sauce hits macros, flavor, and convenience all at once. It’s versatile, satisfying, and ideal for busy nights or meal prep. Try it tonight—your body and taste buds will thank you. Craving more healthy comfort? Check our Melt‑in‑Your‑Mouth Honey Garlic Chicken Breast and for pescatarian nights, the Zesty Baked Dijon Salmon Recipe.