This High Protein Chicken recipe is the answer to every home cook’s weeknight dinner dilemma! Perfectly juicy, boldly seasoned, and ready in about 30 minutes, this dish brings lean chicken breast and a creamy, tangy Greek yogurt sauce together for a healthy meal that packs a punch of flavor and muscle-building power. Whether you’re meal prepping or simply looking for something speedy yet satisfying, this is the kind of recipe that will have you coming back for seconds—with absolutely zero guilt.
Ingredients You’ll Need
One of the greatest joys of this recipe is how little fuss it requires without sacrificing an ounce of flavor. Each ingredient here plays a special role, whether it’s adding vibrant color, rich protein, or a fragrant finish. Let’s make every component count:
- Chicken breasts: The star of our high protein chicken, lean and loaded with satisfying texture and nutrition.
- Olive oil: Adds richness and helps achieve a beautiful golden sear while keeping the meat tender.
- Garlic powder: Introduces deep savory notes and blends effortlessly into the quick marinade.
- Paprika: Supplies a touch of smoky warmth and an appetizing, rosy color.
- Onion powder: Enhances the overall flavor profile, making the chicken taste even more homey and delicious.
- Dried oregano: A pinch goes a long way to bring out an herby brightness.
- Salt and pepper: Essential for bringing all the flavors together and ensuring the seasoning is just right.
- Plain Greek yogurt: A creamy, tangy, high-protein base for the sauce, helping to keep the dish extra lean.
- Dijon mustard: Adds zip and complexity to the yogurt sauce, waking up your palate.
- Lemon juice: Lends a fresh burst of acidity that balances the richness of the yogurt and chicken.
- Chopped fresh parsley (optional): For a fresh, bright finish that looks as good as it tastes.
How to Make High Protein Chicken
Step 1: Preheat and Prepare the Chicken
Start by preheating your oven to 400°F (200°C). While the oven heats, pat the chicken breasts dry with paper towels. This small step is key! It helps ensure that beautiful sear you want on your high protein chicken by removing excess moisture and making the spice rub stick perfectly.
Step 2: Season Generously
In a small bowl, whisk together the garlic powder, paprika, onion powder, dried oregano, salt, and pepper. Rub this fragrant mixture all over your chicken breasts, really massaging it in to make sure each bite is ultra-flavorful. A bold spice blend is a game-changer for otherwise mild lean chicken breast!
Step 3: Sear to Seal in Juices
Heat the olive oil in an oven-safe skillet over medium-high heat. Once shimmering, lay the seasoned chicken breasts in the pan. Sear each side for 2 to 3 minutes until golden and crisp—it’s all about building flavor and locking in moisture for your high protein chicken.
Step 4: Bake Until Perfect
Transfer the entire skillet (carefully!) to your preheated oven. Let the chicken bake for 15 to 18 minutes, or until the internal temperature reaches 165°F (74°C). The aroma wafting from your kitchen at this point will have everyone asking what’s for dinner.
Step 5: Make the High Protein Sauce
While the chicken works its magic in the oven, whip up your creamy tangy sauce. In a small bowl, mix together the plain Greek yogurt, Dijon mustard, and lemon juice until smooth. This high-protein duo not only lifts the whole dish but also delivers an incredible flavor contrast.
Step 6: Rest, Slice, and Serve
Once baked, allow the chicken to rest for about 5 minutes. This allows the juices to settle, ensuring every slice is tender and succulent. Slice, spoon over that luscious Greek yogurt sauce, and top with a sprinkle of chopped parsley if you love a touch of freshness.
How to Serve High Protein Chicken
Garnishes
A shower of fresh parsley does wonders for color and a punch of herby flavor, but you could also try a sprinkle of smoked paprika or a bit of lemon zest. Small finishing touches really make this high protein chicken look and taste restaurant-worthy.
Side Dishes
This dish is endlessly versatile. Pair your high protein chicken with roasted vegetables for a nutrient-rich plate, fluffy quinoa for more protein and fiber, or a crisp green salad for something light and bright. You really can’t go wrong and each choice keeps things feeling new and exciting.
Creative Ways to Present
For entertaining, try slicing the chicken and arranging it on a platter drizzled with sauce. Or, tuck slices into pita bread with greens and sauce for a delicious high protein chicken wrap. Layer over grain bowls, stuff into lettuce cups, or top a big salad with your leftovers to keep things both pretty and practical.
Make Ahead and Storage
Storing Leftovers
If you have extra high protein chicken, let it cool completely before storing in an airtight container in the refrigerator. It keeps well for up to 3 days and can be enjoyed in sandwiches, salads, or wraps throughout the week without losing its charm.
Freezing
To freeze, slice or leave whole portions of chicken and wrap tightly before placing in a freezer bag. The sauce can be stored separately in a small container. This method lets you thaw only what you need for a quick, nourishing meal anytime a protein boost calls.
Reheating
For best results, reheat your high protein chicken gently in a covered skillet with a splash of water or chicken broth to maintain moisture. The microwave works in a pinch, but short intervals at medium power will prevent it from drying out. Sauce is best added after reheating.
FAQs
Can I use chicken thighs instead of breasts?
Absolutely! If you prefer juicier meat, boneless, skinless chicken thighs work beautifully in this recipe. Just keep in mind cooking times may be a bit longer and the nutritional profile will change slightly, but the flavor remains incredible.
Is there a dairy-free alternative for the sauce?
If you need a dairy-free option, swap out the Greek yogurt for a thick non-dairy yogurt or even blended silken tofu. Add a little extra lemon juice for tang and enjoy your high protein chicken with all the creamy benefits, no dairy required!
Can I grill the High Protein Chicken instead of baking it?
Yes! This chicken is fantastic on the grill. Just preheat your grill, sear both sides for a couple of minutes, then finish cooking over indirect heat until the internal temperature reaches 165°F. It adds a lovely smoky note to your high protein chicken feast.
What kind of Greek yogurt works best?
Opt for plain, full-fat or low-fat Greek yogurt for the creamiest, richest sauce. Nonfat Greek yogurt also works and keeps the dish extra lean, but you may want to add a small splash of olive oil for extra silkiness.
How can I make it spicier?
If you love a little heat, try adding a pinch of cayenne pepper to the spice mix or a dash of hot sauce to your yogurt sauce. High protein chicken with a kick is perfect for adventurous eaters!
Final Thoughts
If you’re searching for a dish that does it all—easy to cook, packed with flavor, and brilliantly nourishing—this high protein chicken deserves a place in your regular rotation. Give it a try, play around with side dishes and sauces, and I promise you’ll fall in love with how effortless and satisfying healthy eating can be!
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High Protein Chicken Recipe
- Total Time: 30 minutes
- Yield: 2 servings 1x
- Diet: Non-Vegetarian
Description
This high-protein chicken recipe features tender, juicy chicken breasts seasoned with a flavorful blend of spices and served with a creamy Greek yogurt sauce. It’s a delicious, healthy dish that’s perfect for a nutritious meal.
Ingredients
For the Chicken:
- 2 boneless, skinless chicken breasts (about 6 oz each)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp onion powder
- 1/2 tsp dried oregano
- Salt and pepper to taste
For the Yogurt Sauce:
- 1/2 cup plain Greek yogurt
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
For Garnish:
- Chopped fresh parsley for garnish (optional)
Instructions
- Preheat the oven: Preheat the oven to 400°F (200°C).
- Prepare the chicken: Pat the chicken breasts dry with paper towels. In a small bowl, mix garlic powder, paprika, onion powder, oregano, salt, and pepper. Rub the spice mixture all over the chicken.
- Sear the chicken: Heat olive oil in an oven-safe skillet over medium-high heat. Sear the chicken breasts for 2–3 minutes per side until golden brown.
- Bake the chicken: Transfer the skillet to the oven and bake for 15–18 minutes, or until the internal temperature reaches 165°F (74°C).
- Prepare the yogurt sauce: While the chicken is baking, mix Greek yogurt, Dijon mustard, and lemon juice in a small bowl.
- Rest and serve: Once the chicken is done, let it rest for 5 minutes. Serve sliced with the yogurt sauce and garnish with fresh parsley if desired.
Notes
- For added variety, serve with roasted vegetables or quinoa for a complete high-protein meal.
- You can also grill the chicken instead of baking.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Oven, Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 chicken breast with sauce
- Calories: 310
- Sugar: 2 g
- Sodium: 420 mg
- Fat: 13 g
- Saturated Fat: 3 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 0 g
- Protein: 45 g
- Cholesterol: 120 mg
