Tender chicken breast simmered in a creamy garlic-Parmesan sauce with spinach and sun-dried tomatoes. A delicious, protein-rich dinner that’s perfect for meal prep or a post-workout meal.
Ingredients
Chicken
4 boneless, skinless chicken breasts, about 6 oz (170 g) each
1 tbsp olive oil
1 tsp Italian seasoning
1 tsp garlic powder
½ tsp paprika
½ tsp salt
½ tsp black pepper
Creamy Tuscan Sauce
1 tbsp olive oil or butter
4 cloves garlic, minced
½ cup sun-dried tomatoes, thinly sliced
1 cup low-sodium chicken broth
¾ cup heavy cream
½ cup plain Greek yogurt
½ cup freshly grated Parmesan cheese
2 cups fresh baby spinach
1 tsp Italian seasoning
¼ tsp red pepper flakes, optional
¼ tsp black pepper
Salt, to taste
1 tbsp fresh lemon juice
2 tbsp fresh parsley, chopped
Instructions
1. Prepare the Chicken
Pat the chicken breasts dry with paper towels.
If the breasts are very thick, carefully slice them horizontally or pound them to an even thickness.
Season both sides with Italian seasoning, garlic powder, paprika, salt, and black pepper.
2. Sear the Chicken
Heat 1 tbsp olive oil in a large skillet over medium-high heat.
Add the chicken breasts.
Cook for about 5–7 minutes per side, depending on thickness, until golden brown.
The chicken should reach 165°F (74°C) in the thickest part.
Transfer the chicken to a plate and loosely cover.
3. Make the Tuscan Sauce
Reduce the heat to medium.
Add another tablespoon of olive oil or butter to the skillet.
Add the minced garlic and cook for about 30 seconds.
Add the sun-dried tomatoes and cook for 1–2 minutes.
Pour in the chicken broth and scrape the browned bits from the bottom of the skillet.
Simmer for about 2 minutes.
Stir in the heavy cream and Italian seasoning.
Simmer gently for 3–4 minutes.
4. Add the Protein Boost
Reduce the heat to low.
In a small bowl, whisk the Greek yogurt with 2–3 tablespoons of the warm sauce.
Slowly stir the yogurt mixture back into the skillet. This helps prevent the yogurt from curdling.
Add the Parmesan cheese and stir until melted and smooth.
Add black pepper and red pepper flakes.
5. Add the Spinach
Add the fresh spinach and cook for 1–2 minutes, stirring until wilted.
6. Return the Chicken
Place the chicken breasts back into the skillet.
Spoon the creamy sauce over the chicken.
Simmer gently for 2–3 minutes so the flavors combine.
Finish with fresh lemon juice and chopped parsley.
Serving Suggestions
Serve with:
Brown rice
Quinoa
Roasted potatoes
Whole-grain pasta
Cauliflower rice
Steamed broccoli
Roasted asparagus
A simple green salad
For a higher-protein meal, serve with quinoa or a side of Greek yogurt-based salad dressing.
Approximate Nutrition
Per serving, based on 4 servings:
Calories: ~570–620
Protein: ~58–63 g
Carbohydrates: ~12–16 g
Fat: ~30–34 g
Fiber: ~2–3 g
Sugar: ~5–7 g
Nutrition is an estimate and will vary depending on the chicken size, cream, Parmesan, yogurt, and sun-dried tomatoes used.
Nut & Allergen Information
Nuts: No nuts in the standard recipe.
Dairy: Contains heavy cream, Greek yogurt, and Parmesan.
Gluten: Naturally gluten-free when using gluten-free-certified chicken broth and seasonings.
Eggs: None in the standard recipe.
Soy: None in the standard recipe.
Mustard: None in the standard recipe.
Important: If cooking for someone with a food allergy, check individual ingredient labels for cross-contact warnings.
Tips for a High-Protein Version
Use chicken breast rather than thighs for a leaner, higher-protein option.
Choose plain nonfat or low-fat Greek yogurt to increase protein while reducing fat.
Use freshly grated Parmesan for stronger flavor with a smaller amount.
Add extra spinach or mushrooms for more vegetables without significantly increasing calories.
For meal prep, divide into 4 containers and add your preferred high-protein side.
Variations
High-Protein Tuscan Shrimp
Replace chicken with 1 lb (450 g) peeled shrimp. Cook shrimp for about 1–2 minutes per side.
Tuscan Chicken & Broccoli
Add 2 cups steamed broccoli to the finished skillet.
Tuscan Chicken Pasta
Serve over whole-wheat or high-protein pasta for additional carbohydrates and protein.
Low-Carb Tuscan Chicken
Serve over cauliflower rice or zucchini noodles.
Mushroom Tuscan Chicken
Add 1 cup sliced mushrooms and sauté them before making the sauce.
Q&A
Q: Is this good for muscle growth?
Yes. The chicken and Greek yogurt provide substantial protein, while the overall meal can be paired with carbohydrates to support training and recovery.
Q: Can I use chicken thighs?
Yes. Boneless, skinless thighs work well but generally contain more fat and calories than chicken breast.
Q: Can I use milk instead of heavy cream?
Yes, but the sauce will be thinner. You can use evaporated milk for a lighter creamy texture.
Q: Can I skip the Greek yogurt?
Yes. The sauce will still work, but you’ll lose some of the extra protein and tangy flavor.
Q: Can I use frozen spinach?
Yes. Thaw and squeeze out excess water before adding it to the sauce.
Q: Can I use fresh tomatoes instead of sun-dried tomatoes?
Yes, although sun-dried tomatoes provide a more concentrated Tuscan-style flavor.
Q: Can I make this ahead of time?
Yes. Store in airtight containers in the refrigerator for up to 3–4 days.
Q: How should I reheat it?
Reheat gently over low-medium heat. Add a splash of chicken broth or milk if the sauce becomes too thick.
Q: Can I freeze it?
You can, but cream-based sauces may change texture slightly after freezing and thawing. For the best texture, enjoy it fresh or refrigerated.
Q: How can I make it even higher in protein?
Use extra chicken, nonfat Greek yogurt, and serve it with a high-protein side such as quinoa, lentils, or high-protein pasta.