High-Protein Creamy Garlic Cheesy Chicken & Potatoes — Only 502 Calories!

A cozy, protein-packed dinner that feels indulgent but stays within a sensible calorie target. This creamy garlic cheesy chicken and potatoes dish delivers bold flavor from roasted garlic, melted cheese, and a rich herb-infused cream sauce, while keeping the portion at about 502 calories. It’s perfect for weeknight family dinners or meal prep when you want comfort food that supports muscle-building goals. If you like one-skillet comfort meals, try a related twist like these creamy cajun chicken rice bowls for another high-protein option.

Ingredients (serves 4)

1.5 lb (700 g) boneless skinless chicken breasts, cut into 1–1.5 inch pieces
1 lb (450 g) small Yukon Gold or baby potatoes, halved
1 tbsp olive oil
1 tsp smoked paprika
Salt and black pepper, to taste
3 cloves garlic, minced + 2 whole cloves roasted or thinly sliced
1 cup low-sodium chicken broth
3/4 cup light cream or half-and-half
1 cup shredded reduced-fat cheddar (or a blend of cheddar + mozzarella)
2 tbsp Greek yogurt (optional, for extra protein and tang)
1 tbsp Dijon mustard
1 tbsp chopped fresh parsley or chives, for garnish
1 tsp dried oregano or thyme

Equipment

Large ovenproof skillet or sauté pan + baking sheet (if roasting potatoes separately)

Preparation overview

Pre-roast the potatoes until golden to develop texture.
Sear seasoned chicken until lightly browned; remove.
Build a garlic cream sauce in the skillet, return chicken and potatoes, melt cheese until creamy and bubbly.
Finish with herbs and rest briefly before serving.

Step-by-step directions

Preheat oven to 425°F (220°C). Toss halved potatoes with 1/2 tbsp olive oil, a pinch of salt, pepper, and half the smoked paprika. Roast on a baking sheet for 20–25 minutes until tender and golden.
While potatoes roast, season chicken with the remaining paprika, salt, and pepper. Heat remaining olive oil in a large ovenproof skillet over medium-high heat. Sear chicken pieces 2–3 minutes per side until golden but not fully cooked. Remove chicken to a plate.
Reduce heat to medium. Add minced garlic and roasted garlic slices; sauté 30–45 seconds until fragrant. Pour in chicken broth, scraping up browned bits. Stir in cream, Dijon mustard, oregano/thyme, and Greek yogurt (if using). Simmer 2–3 minutes to thicken slightly.
Stir in half the cheese until melted, then return chicken and roasted potatoes to the skillet. Sprinkle remaining cheese evenly on top. Transfer skillet to the oven (or place under the broiler briefly) for 5–7 minutes, until cheese is bubbly and chicken reaches 165°F (74°C).
Garnish with chopped parsley or chives and let rest 3–4 minutes before serving.

Portion, nutrition, and protein

Estimated calories per serving: ~502 kcal (based on ingredients above and 4 servings).
Protein: high — roughly 35–50 g per serving depending on exact chicken and cheese used.
To increase protein further: use higher-protein Greek yogurt, add a scoop of unflavored protein powder into the warm sauce (whisk well), or increase chicken by 4–6 oz per recipe.

Variations and swaps

Lighter: use fat-free Greek yogurt and reduced-fat cheese.
Veg-forward: swap half the potatoes for cauliflower florets to cut carbs.
Spice it up: add red pepper flakes or a teaspoon of chipotle in adobo for smoky heat.
Want a different creamy chicken meal? Try this high-protein twist on soup with the best high-protein white chicken chili for cozy, spoonable comfort.

Meal prep and storage

Store leftover portions in airtight containers for up to 3–4 days in the refrigerator. Reheat gently in a skillet or microwave to preserve creaminess.
For freezing: assemble and freeze before baking; thaw overnight in the fridge and bake per directions, adding extra 5–10 minutes if needed.

Cooking tips

Browning chicken adds flavor — don’t overcrowd the pan.
Roasting potatoes first ensures they stay crispy beneath the sauce.
If sauce separates, whisk in a splash of warm chicken broth and a teaspoon of cornstarch slurry over low heat.