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In this post, I’m bringing you yet another high protein meal prep fav, this creamy garlic and chicken rice is about to become your go-to packed lunch.

This easy creamy garlic chicken & rice is packed with flavor, super satisfying, and loaded with 47g of protein.

The best part? it’s light, simple, and perfect for meal prep. We’re talking creamy garlic sauce, juicy chicken, and fluffy rice all in one bowl.

This easy creamy garlic chicken & rice is a high protein, low calorie meal that’s rich, comforting, and perfect for meal pre.

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ingredients you’ll need

600g thinly cut chicken breast (butterflied or halved)
1 tsp olive oil
Smoked paprika
Garlic powder
Salt

for the sauce:

300ml fat free evaporated milk
35g freshly grated parmesan cheese
1 tsp oregano
1 tsp garlic powder
1/2 tsp black pepper
10g light butter
4 garlic cloves, diced
150ml chicken stock
90g light cream cheese (or 6 light laughing cow wedges)
1 tsp smoked paprika
2 tsp chicken stock powder
Chopped spinach

to serve:

150g cooked white rice per serving (4 servings total)

How to make creamy garlic chicken & rice at home

Start by prepping your chicken. Slice the chicken breasts thin or butterfly them so they cook evenly. Season both sides with olive oil, smoked paprika, garlic powder, and a pinch of salt.

Next, make your sauce base. In a blender, combine the fat-free evaporated milk, parmesan, oregano, garlic powder, and black pepper. Blend until smooth and creamy.

Heat a pan over medium heat and add the light butter. Cook the chicken for about five minutes per side until golden and cooked through. Set it aside once done.

In the same pan, add your diced garlic and chicken stock. Let it cook for a minute so the flavors build. Then pour in the blended sauce and reduce the heat. Stir gently as it warms through.

Add the light cream cheese and keep stirring until the sauce becomes thick and creamy. Sprinkle in smoked paprika and chicken stock powder for that extra depth of flavor. Toss in the chopped spinach and let everything simmer for a few minutes.

Finally, add the chicken back into the pan and coat it in that creamy garlic sauce. Serve it over warm rice and enjoy every bite.

How long it takes + Easy ways to serve it

This recipe comes together in about 30 minutes from start to finish, which makes it perfect for busy days or quick dinners after work.

I usually serve it over white rice because it soaks up the sauce beautifully. But you can easily switch things up. Try it with pasta, mashed potatoes, or even roasted veggies if you want to keep it lighter.

It’s also great for meal prep since it reheats really well and keeps its creamy texture.

Why you’ll keep coming back to this recipe

High in protein with nearly 50g per serving
Low calorie but still rich and creamy
Simple ingredients you probably already have
Perfect for meal prep and busy weeks
Customizable with different sides or add-ins
Family friendly and full of flavor

Helpful tips, swaps, and easy variations

If your sauce feels too thick, just add a splash of chicken stock or water to loosen it up. It should be creamy but still pourable.

You can swap chicken breast for chicken thighs if you prefer something juicier. Just keep in mind the calories will be slightly higher.

Want to change it up? Try adding mushrooms for extra texture, or sun-dried tomatoes for a little tangy flavor. You can also skip the rice and serve it over zucchini noodles for a lower carb option.

Storing leftovers and meal prep tips

Store your creamy garlic chicken & rice in airtight containers in the fridge for up to 4 days. It’s perfect for prepping lunches ahead of time.

When reheating, add a splash of water or stock to bring the sauce back to life. Microwave or heat on the stove until warmed through.

You can also freeze the chicken and sauce separately for up to 2 months. Just thaw overnight before reheating.

Creamy Garlic Chicken and Rice

This easy creamy garlic chicken & rice is a high protein, low calorie meal packed with flavor. Juicy chicken in a rich garlic parmesan sauce served over rice makes it perfect for meal prep or a quick healthy dinner.

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Prep Time 10

Cook Time 20

Servings: 4 Servings

Course: dinner, lunch, Main Course

Cuisine: American

Calories: 455

Ingredients Method Notes

Ingredients

600 g chicken breast thinly sliced
1 tsp olive oil
Smoked paprika garlic powder, salt
Sauce
300 ml fat free evaporated milk
35 g parmesan cheese grated
1 tsp oregano
1 tsp garlic powder
1/2 tsp black pepper
10 g light butter
4 garlic cloves diced
150 ml chicken stock
90 g light cream cheese
1 tsp smoked paprika
2 tsp chicken stock powder
Chopped spinach
600 g cooked white rice 150g per serving

Method

Season chicken with olive oil, smoked paprika, garlic powder, and salt.
Blend evaporated milk, parmesan, oregano, garlic powder, and pepper until smooth.
Heat butter in a pan and cook chicken for about 5 minutes per side. Remove and set aside.
In the same pan, sauté garlic with chicken stock.
Pour in the blended sauce and cook on low heat.
Add cream cheese and stir until smooth and creamy.
Mix in smoked paprika, chicken stock powder, and spinach. Simmer for a few minutes.
Return chicken to the pan and coat in sauce.
Serve over cooked rice and enjoy.

Notes

Don’t overcook the chicken to keep it juicy
Add extra stock if the sauce gets too thick
Swap cream cheese with laughing cow wedges if needed
Adjust seasoning to taste before serving

nutrition (per serving)

with rice:

455 calories | 45.5g carbs | 9g fat | 47g protein

chicken & sauce only:

274 calories | 6g carbs | 8g fat | 43g protein

Give it a try tonight

If you’ve been stuck in a boring meal prep routine, this is your sign to switch things up. This creamy garlic chicken & rice is easy, comforting, and actually supports your goals.

Try it once and I promise it’ll earn a spot in your weekly rotation.

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Kayleigh

Author at Peach and Maple

I help people declutter their homes, clean with ease, and organize every room with simple, refreshing tips. Love the space you live in, one step at a time.