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High Protein Tuscan Chicken - Creamy, Satisfying, and Weeknight-Friendly

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 4 small boneless, skinless chicken breasts (about 1.5 lb total)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 2 tablespoons olive oil (divided)
  • 3 cloves garlic, minced
  • 1/2 cup sun-dried tomatoes in oil, drained and sliced
  • 1 cup low-sodium chicken broth
  • 1/2 cup plain 2% Greek yogurt
  • 1/4 cup half-and-half or light cream
  • 1/3 cup finely grated Parmesan cheese
  • 2 cups fresh baby spinach, loosely packed
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh basil (optional, for serving)
  • Red pepper flakes, to taste (optional)

Method
 

  1. Prep the chicken: Pat the chicken breasts dry. Mix the salt, pepper, Italian seasoning, and garlic powder. Sprinkle evenly on both sides of the chicken.
  2. Sear for flavor: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and sear 4–5 minutes per side until well browned. Transfer to a plate; it will finish cooking in the sauce.
  3. Sauté aromatics: Lower heat to medium. Add the remaining 1 tablespoon olive oil, then the garlic. Cook 30 seconds until fragrant. Stir in the sun-dried tomatoes for another 30–60 seconds.
  4. Deglaze: Pour in the chicken broth and scrape up browned bits. Simmer 2 minutes to reduce slightly.
  5. Make it creamy: In a small bowl, whisk the Greek yogurt with the half-and-half until smooth. Take the skillet off the heat and whisk in the yogurt mixture and Parmesan until combined. Return to low heat and stir gently. Avoid boiling to prevent curdling.
  6. Wilt the greens: Add the spinach and stir until just wilted, 1–2 minutes. Season the sauce with a pinch of salt, black pepper, and optional red pepper flakes.
  7. Finish the chicken: Nestle the chicken back into the skillet with any juices from the plate. Simmer on low 4–6 minutes, turning once, until the chicken reaches 165°F (74°C) in the thickest part.
  8. Brighten and serve: Stir in the lemon juice and sprinkle with fresh basil. Taste and adjust seasoning. Serve hot over zucchini noodles, whole-grain pasta, cauliflower mash, or rice.