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High Protein Creamy Garlic Chicken & Mashed Potatoes

This high protein creamy garlic chicken and mashed potatoes recipe is a comforting meal prep dish packed with flavor. Each serving delivers 74 grams of protein, tender seasoned chicken, creamy garlic sauce, and fluffy mashed potatoes made lighter with cottage cheese.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 Servings
Course: lunch
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 1.4 kg potatoes peeled and diced
  • 300 g blended low fat cottage cheese
  • 15 g parmesan cheese grated
  • 1 tsp salt
  • 1 tsp garlic powder
  • 800 g chicken breast thinly sliced
  • 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 chicken stock powder
  • 1 tsp smoked paprika
  • 80 g light cream cheese

Method
 

  1. Boil diced potatoes in salted water until fork tender. Drain and mash.
  2. Mix mashed potatoes with blended cottage cheese, parmesan, salt, and garlic powder.
  3. Season chicken with salt, smoked paprika, onion powder, and Italian herbs.
  4. Heat olive oil in a skillet over medium high heat.
  5. Cook chicken for about 4 minutes per side until fully cooked. Remove from pan.
  6. In the same pan, sauté minced garlic until fragrant.
  7. Add evaporated milk, chicken stock powder, and smoked paprika. Stir to combine.
  8. Mix in light cream cheese until the sauce becomes smooth and creamy.
  9. Slice chicken into pieces and return to the pan with the sauce.
  10. Divide mashed potatoes and chicken evenly into four servings.

Notes

Blend the cottage cheese before adding it to the mashed potatoes for the smoothest texture.
Add a splash of milk when reheating meal prep portions to restore the creamy consistency.
Avoid overcooking the chicken to keep it tender and juicy.
 

NUTRITION (PER SERVING)

 
Calories: 549
Protein: 74 g
Carbohydrates: 46 g
Fat: 9.5 g