High-Protein Creamy Garlic Cheesy Chicken & Potatoes: One-Pan Comfort Meal

Introduction

Looking for a high-protein, low-calorie meal that doesn’t compromise on flavor? The High-Protein Creamy Garlic Cheesy Chicken & Potatoes is a perfect solution. This one-pan dish combines juicy chicken breast, crispy seasoned potatoes, and a rich, creamy garlic Parmesan sauce to create a balanced, satisfying dinner.

Ideal for meal prep, family dinners, or a hearty weeknight meal, this recipe offers the perfect balance of protein, carbs, and flavor. The creamy sauce binds the ingredients together while keeping the potatoes slightly crisp, giving you a comforting yet light dish.

Whether you’re looking to boost your protein intake, maintain a healthy diet, or just enjoy a rich, savory meal, this casserole-style skillet dish delivers maximum flavor with minimal fuss.

Ingredients

• 1.75 lbs (800g) chicken breast, cubed – The main protein source, keeping the dish high in protein and filling.

Vegetables & Aromatics

Protein

• 3 cloves garlic, minced – Adds aromatic depth.
• 1.75 lbs (800g) potatoes, cubed – Crispy on the outside, soft inside.

Seasonings for Chicken

• 2 tsp onion powder
• 2 tsp mixed herbs
• 1 tsp chili flakes
• 2 tsp paprika
• 1 tsp salt
• 2 tsp olive oil – Coats the chicken for browning and flavor.

Seasonings for Potatoes

• 1 tsp salt
• 1 tsp garlic powder
• 1 tsp mixed herbs
• 1 tsp chili flakes
• 1 tsp paprika
• Optional: cooking spray for crisping in oven or air fryer

Sauce & Cheese

• ½ cup milk (120ml), any type – Creates a creamy base.
• 3.5 oz (100g) light cream cheese – Smooth, creamy, and lower in fat.
• 1.4 oz (40g) grated Parmesan cheese – Adds nutty, umami flavor.
• 1.75 oz (50g) shredded mozzarella or low-fat cheese – Adds stretch and meltiness.

Garnish

• 1 tbsp fresh parsley, chopped – Adds freshness and color.

Equipment

• Large deep pan or skillet
• Air fryer or oven
• Small saucepan
• Mixing bowls
• Cooking utensils: spatula, wooden spoon

Preparation Method

Step 1: Season the Chicken

In a large mixing bowl, toss cubed chicken with minced garlic, onion powder, mixed herbs, chili flakes, paprika, salt, and olive oil until evenly coated.

Step 2: Brown the Chicken

Heat a large deep pan over medium-high heat. Add the seasoned chicken and cook 5–6 minutes, turning occasionally until browned on all sides. Reduce heat to medium-low to prepare for the sauce.

Step 3: Prepare the Potatoes

In a separate bowl, toss cubed potatoes with salt, garlic powder, mixed herbs, chili flakes, and paprika.

• Air fryer method: Cook at 400°F for 18–20 minutes until golden and crispy.
• Oven method: Bake at 400°F for 20–23 minutes until crispy.

Step 4: Make the Creamy Sauce

Lower the heat on the chicken pan. Add milk and cream cheese, stirring continuously until the cream cheese melts completely and forms a smooth sauce.

Step 5: Add Parmesan and Mozzarella

Stir in grated Parmesan and shredded mozzarella until melted and creamy. Taste and adjust seasoning with additional salt, garlic, or mixed herbs as desired.

Step 6: Combine Chicken and Potatoes

Gently fold in the crispy potatoes, ensuring all pieces are coated with the creamy sauce. Handle carefully to maintain the potato crispiness.

Step 7: Meld Flavors

Cover the pan and cook on low heat for 4–5 minutes. This allows flavors to meld and cheese to fully integrate into the sauce.

Step 8: Serve

Garnish with fresh chopped parsley and serve immediately.

Tips for Success

• Prevent Burning: Watch the potatoes closely, especially if using an air fryer, to avoid overcooking.
• Avoid Curds in Sauce: Lower heat before adding milk and cream cheese. Stir continuously for smooth sauce.
• Keep Potatoes Crispy: Gently fold in potatoes at the end; don’t over-stir.
• Meal Prep Friendly: Stores well in the refrigerator for up to 4 days. Reheat gently in a skillet or oven to preserve creaminess.
• Cheese Variations: Substitute mozzarella with cheddar, Colby Jack, or a blend for different flavor profiles.

Nutritional Highlights

Per serving (¼ of the dish, approx. 1 portion):

• Calories: 502 kcal
• Protein: ~45g
• Fat: ~22g
• Carbohydrates: ~35g
• Fiber: ~3g
• Sugar: ~3g

This dish is high in protein, moderate in carbohydrates, and balanced with healthy fats, making it perfect for fitness-conscious individuals or those seeking a filling, nutritious meal.

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Frequently Asked Questions (FAQ)

1. Can I use sweet potatoes instead of regular potatoes?

Yes. Sweet potatoes add natural sweetness and extra fiber, but cooking times may vary slightly.

2. Can I make this recipe in one pan entirely?

Yes. Air fry or oven-roast the potatoes first, then combine with chicken and sauce in a single pan.

3. Can I use different cheeses?

Yes. Cheddar, Colby Jack, or Gruyère can be used instead of mozzarella for a richer or sharper flavor.

4. Can I make this low-carb?

Yes. Replace potatoes with cauliflower florets for a low-carb, high-protein alternative.

5. How can I prevent the sauce from being too runny?

Add cream cheese gradually and ensure milk is heated gently. Simmer until thickened slightly before folding in potatoes.

6. Is this suitable for meal prep?

Absolutely. Store cooled leftovers in an airtight container in the fridge for up to 4 days. Reheat gently to maintain creaminess.

7. Can I add vegetables?

Yes. Broccoli, zucchini, or bell peppers can be lightly roasted or sautéed before folding into the dish.

This High-Protein Creamy Garlic Cheesy Chicken & Potatoes recipe is flavorful, filling, and easy to prepare. With tender chicken, crispy potatoes, and a creamy cheesy sauce, it’s perfect for weeknight dinners, meal prep, or a nutritious comfort meal.