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High Protein Creamy Garlic Chicken with Crispy Roasted Potatoes

This protein-packed dinner combines lean chicken breasts with crispy roasted potatoes in a rich creamy garlic sauce. Perfect for fitness goals, meal prep, or family dinners, it delivers restaurant-quality flavor with impressive nutritional benefits.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 servings
Calories: 480
Ingredients Method Notes

Ingredients
  

Ingredients
  • 1.5 lbs Yukon Gold potatoes, cut into 1-inch cubes
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tbsp fresh rosemary, chopped
  • 4 boneless, skinless chicken breasts (about 1.5 lbs)
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and pepper to taste
  • 2 tbsp olive oil for cooking
  • 4 cloves garlic, minced
  • 1 cup chicken broth
  • 1/2 cup heavy cream or Greek yogurt
  • 1/4 cup grated Parmesan cheese
  • 1 tsp Dijon mustard
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp butter
  • Salt and pepper to taste

Method
 

Instructions
  1. Preheat oven to 425°F (220°C). Toss cubed potatoes with olive oil, garlic powder, smoked paprika, salt, pepper, and rosemary. Spread in single layer on baking sheet and roast for 25-30 minutes, flipping halfway, until golden and crispy.
  2. While potatoes roast, season chicken breasts with Italian seasoning, garlic powder, onion powder, salt, and pepper. Heat olive oil in large skillet over medium-high heat and cook chicken for 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Remove and set aside.
  3. In same skillet, reduce heat to medium. Add butter and minced garlic, cooking for 1 minute until fragrant. Pour in chicken broth, scraping up browned bits. Stir in Dijon mustard, then add heavy cream or Greek yogurt and Parmesan cheese. Simmer for 3-4 minutes until sauce thickens slightly.
  4. Return chicken to skillet and coat with sauce. Serve alongside crispy roasted potatoes, garnished with fresh parsley and additional Parmesan if desired.

Notes

For extra crispy potatoes, soak in cold water for 30 minutes before roasting to remove excess starch. Store components separately for meal prep. Sauce can be thickened by simmering longer or thinned with additional chicken broth.