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Today im bringing you the perfect high protein meal that feels comforting, creamy, and satisfying. Cue the High Protein Creamy Garlic Chicken & Mashed Potatoes
It’s rich, flavorful, and packed with an impressive 74 grams of protein per serving.
The creamy garlic sauce coats juicy chicken perfectly, while the mashed potatoes are smooth, fluffy, and secretly loaded with extra protein.
Ingredients for the creamy garlic chicken and mashed potatoes.
- 1.4 kg peeled and diced potatoes (Carisma potatoes)
- 300 g blended low fat cottage cheese
- 15 g freshly grated parmesan cheese
- 1 tsp salt
- 1 tsp garlic powder
- 800 g thinly sliced boneless skinless chicken breast (raw weight)
- 1 tsp salt
- 1 tsp smoked paprika
- 1 tsp onion powder
- 1 tsp Italian herb seasoning
- 1 tsp olive oil
- 4 garlic cloves, minced
- 340 ml fat free evaporated milk
- 1 tsp low sodium chicken stock powder
- 1 tsp smoked paprika
- 80 g light cream cheese
How to make High Protein Creamy Garlic Chicken & Mashed Potatoes
Start by bringing a large pot of salted water to a boil. Add the diced potatoes and cook until they are fork tender.
Once cooked, drain the potatoes and mash them until smooth. Stir in the blended cottage cheese, grated parmesan, salt, and garlic powder.
The cottage cheese melts right in, giving the potatoes a creamy texture while adding a boost of protein.
Next, season the thinly sliced chicken breast with salt, smoked paprika, onion powder, and Italian herbs. Add a teaspoon of olive oil and toss everything together so the chicken is well coated.
Heat a large skillet over medium high heat. Cook the chicken for about four minutes on each side until it is golden and fully cooked. Remove the chicken from the pan and set it aside.
In the same pan, add the minced garlic and cook for about 30 seconds until fragrant. Pour in the evaporated milk, chicken stock powder, and smoked paprika. Stir everything together and bring it to a gentle simmer.
Add the light cream cheese and stir until the sauce becomes smooth and creamy.
Finally, slice the chicken into smaller pieces and return it to the sauce. Let it simmer for a couple minutes so the flavors combine beautifully.
How Long Does It Take + Serving Ideas
One of the best things about this high protein meal prep recipe is how quick it is to make.The whole recipe comes together in about 35 minutes.
For serving, divide the mashed potatoes and chicken evenly into four meal prep containers. Spoon the creamy garlic sauce over the chicken so every bite is flavorful.
Why You Will Love This Recipe
- Packed with protein – Each serving contains an incredible 74 grams of protein, making it perfect for post workout meals or high protein diets.
- Comfort food made healthier – It tastes like a creamy restaurant style meal but uses lighter ingredients.
- Great for meal prep – This recipe makes four generous servings that store and reheat beautifully.
- Simple ingredients – Everything here is easy to find and budget friendly.
- Incredibly creamy texture – The cottage cheese mashed potatoes and garlic sauce create the perfect comfort food combo.
- Family friendly – Even picky eaters tend to love the creamy flavors and tender chicken.
Tips, Variations, and Substitutions
A few simple tips can make this recipe even better.
First, make sure your potatoes are cut into evenly sized pieces. This helps them cook at the same rate and mash smoothly.
Blending the cottage cheese before adding it to the potatoes makes a huge difference. It creates a silky texture that mixes perfectly into the mash.
If you want to switch things up, here are a few variations:
Add vegetables – Spinach, mushrooms, or broccoli work really well in the creamy garlic sauce.
Use chicken thighs – If you prefer darker meat, boneless skinless chicken thighs work great and stay very juicy.
Add extra garlic flavor – Roasted garlic can be mashed into the potatoes for an even deeper flavor.
You can also swap evaporated milk for regular low fat milk if needed. The sauce will still turn out creamy and delicious.
Storage & Meal Prep
Store the finished meal prep containers in the refrigerator for up to 4 days.
When reheating, add a small splash of milk to the mashed potatoes before warming them in the microwave. Stir everything together once heated. This brings the potatoes back to a creamy and fluffy texture.
The chicken and sauce also reheat very well without drying out.
High Protein Creamy Garlic Chicken & Mashed Potatoes
Ingredients
Method
- Boil diced potatoes in salted water until fork tender. Drain and mash.
- Mix mashed potatoes with blended cottage cheese, parmesan, salt, and garlic powder.
- Season chicken with salt, smoked paprika, onion powder, and Italian herbs.
- Heat olive oil in a skillet over medium high heat.
- Cook chicken for about 4 minutes per side until fully cooked. Remove from pan.
- In the same pan, sauté minced garlic until fragrant.
- Add evaporated milk, chicken stock powder, and smoked paprika. Stir to combine.
- Mix in light cream cheese until the sauce becomes smooth and creamy.
- Slice chicken into pieces and return to the pan with the sauce.
- Divide mashed potatoes and chicken evenly into four servings.
Notes
NUTRITION (PER SERVING)
Calories: 549 Protein: 74 g Carbohydrates: 46 g Fat: 9.5 gGive This High Protein Comfort Meal a try
If you are craving something creamy, satisfying, and packed with protein, this recipe is definitely worth trying.
It is simple, meal prep friendly, and full of flavor.
Once you taste that garlic sauce with the fluffy mashed potatoes, you might find yourself making it every week.
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