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- 1 lb boneless, skinless chicken breast, diced - 1 cup cauliflower florets - 1 cup low-sodium chicken broth - 1/2 cup plain Greek yogurt - 1 tablespoon olive oil - 3 cloves garlic, minced - 1 teaspoon onion powder - 1 teaspoon dried thyme - Salt and pepper to taste - 1 tablespoon nutritional yeast (optional for cheesy flavor) - Additional vegetables like carrots or bell peppers - Herbs for freshness (e.g., parsley or basil) To create my Healthy Low Calorie Creamy Chicken, I focus on fresh and wholesome ingredients. The main star is the boneless, skinless chicken breast. It provides lean protein, which is great for muscle health. I add cauliflower florets to give the dish a creamy texture without heavy cream. The Greek yogurt adds a rich, tangy flavor while keeping the calories low. For seasonings, olive oil and garlic bring depth to the dish. I often use onion powder and dried thyme to enhance the flavor. Salt and pepper are basic but essential to make everything pop. If you want a cheesy flavor without the calories, sprinkle in some nutritional yeast. I love to personalize this recipe. You can toss in extra vegetables like carrots or bell peppers for added nutrition. Fresh herbs like parsley or basil can brighten up the dish. These optional add-ins make the meal even more colorful and tasty. {{ingredient_image_1}} - In a large pot, heat 1 tablespoon of olive oil over medium heat. - Add 3 cloves of minced garlic and sauté for about 1 minute until fragrant. - Next, add 1 pound of diced chicken breast. - Season the chicken with salt, pepper, 1 teaspoon of onion powder, and 1 teaspoon of dried thyme. - Cook for about 5-6 minutes until the chicken is browned and cooked through. - Add 1 cup of cauliflower florets and 1 cup of low-sodium chicken broth to the pot. - Bring the mixture to a boil, then reduce the heat. - Let it simmer for about 10 minutes, until the cauliflower is tender. - Once the cauliflower is cooked, remove the pot from the heat. - Use an immersion blender to blend the mixture until smooth. - If you don't have an immersion blender, transfer it to a regular blender in batches. - Return the smooth mixture to low heat. - Stir in 1/2 cup of plain Greek yogurt and nutritional yeast if you want a cheesy flavor. - Finally, add 1 cup of chopped spinach and cook for an additional 2-3 minutes until the spinach is wilted. - Taste and adjust seasoning if needed, adding more salt or pepper as desired. To achieve a smooth and creamy texture, use an immersion blender. This tool blends the dish right in the pot. It saves time and reduces cleanup. If you don’t have one, a regular blender works well too. Just be careful when transferring hot liquid. You can adjust the dish’s thickness easily. Add more chicken broth for a thinner sauce. If you prefer a thicker texture, mix in more Greek yogurt. This adds creaminess without many calories. Don't shy away from spices and herbs. They can transform your dish. Try adding paprika for a bit of heat. Fresh herbs like parsley or basil can brighten the flavor. Mix and match to find what you enjoy. Balancing seasoning is key. Taste your dish as you cook. Add salt and pepper gradually. This helps you avoid over-seasoning. Remember, you can always add more, but you can’t take it away! Pair your creamy chicken with healthy sides. Whole-grain rice or quinoa works great. Both add fiber and nutrients. You can also serve it with a side of steamed veggies for extra color and crunch. For a beautiful presentation, serve the chicken in individual bowls. Garnish with fresh parsley or a sprinkle of black pepper. This adds a pop of color and makes the dish more appealing. Pro Tips Use Fresh Ingredients: Fresh garlic and spinach will enhance the flavor of the dish significantly compared to dried or frozen options. Adjust Consistency: If you prefer a thicker sauce, add less broth. For a thinner consistency, gradually incorporate more broth until desired. Experiment with Spices: Feel free to add other spices like paprika or cayenne for an extra kick, or switch out the thyme for herbs like rosemary or oregano. Store Leftovers Properly: To keep the creamy chicken fresh, store in an airtight container in the refrigerator for up to 3 days, and reheat gently on the stove. {{image_2}} You can swap chicken for turkey if you like. Turkey has a similar taste and is low in fat. Tofu is a great vegan choice. It absorbs flavors well and adds protein. For a creamy vegan dish, try plant-based yogurt. It gives a rich taste without dairy. Want to add a zing? A splash of lemon juice does wonders. It brightens the dish and brings freshness. If you crave heat, add red pepper flakes. They give a nice kick that many enjoy. You can mix and match flavors to suit your taste. Choosing low-fat yogurt is a smart move. It cuts calories while keeping the creaminess. You can also use less olive oil. Try steaming or baking instead of frying. These methods maintain flavor without adding extra fat. Experiment to find what you like best! To keep your creamy chicken fresh, use airtight containers. Glass containers work well since they seal tight. You can also use plastic containers. Make sure to cool the dish before sealing. This helps avoid moisture build-up. Store it in the fridge right away. You can freeze creamy chicken for later. First, let it cool completely. Then, pour it into freezer-safe bags or containers. Remove as much air as possible. Label with the date before placing it in the freezer. To thaw, move it to the fridge overnight. Reheat it in a pot over low heat. Stir often to ensure even heating. This dish can stay fresh in the fridge for about 3-4 days. If frozen, it lasts about 2-3 months. Look for signs of spoilage, like a sour smell or discoloration. If you see any signs, it’s best to throw it away. Enjoy your creamy chicken while it’s still fresh! Yes, you can. To make this dish dairy-free, replace Greek yogurt with a dairy-free yogurt. Look for options made from coconut or almond. They give a creamy texture and keep the flavor. You can swap cauliflower with broccoli or zucchini. Both vegetables work well and add a nice texture. They also blend smoothly and keep the dish light. To spice things up, add red pepper flakes or chopped jalapeños. You can also mix in hot sauce while cooking. Adjust to your taste for the perfect kick. - Other common user inquiries include asking about meal prep tips and how to store leftovers. For meal prep, you can chop the chicken and veggies ahead of time. Store them in the fridge for easy cooking later. For leftovers, keep them in an airtight container for up to three days. This recipe combines easy ingredients like chicken and cauliflower into a creamy dish. We covered the main steps, from sautéing garlic to blending flavors smoothly. I shared tips to enhance texture and flavor, making your meal even better. You can also explore variations using different proteins or spices. Storing leftovers properly can save you time and reduce waste. Enjoy this recipe and make it your own. Happy cooking!

Healthy Low Calorie Creamy Chicken

A delicious and nutritious creamy chicken dish made with cauliflower and Greek yogurt.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine American
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 lb boneless, skinless chicken breast, diced
  • 1 cup cauliflower florets
  • 1 cup low-sodium chicken broth
  • 0.5 cup plain Greek yogurt
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • to taste salt and pepper
  • 1 cup spinach, chopped
  • 1 tablespoon nutritional yeast (optional for cheesy flavor)

Instructions
 

  • In a large pot, heat olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
  • Add the diced chicken breast to the pot, seasoning with salt, pepper, onion powder, and dried thyme. Cook for about 5-6 minutes until the chicken is browned and cooked through.
  • Add the cauliflower florets and chicken broth to the pot. Bring to a boil, then reduce the heat and let simmer for about 10 minutes until the cauliflower is tender.
  • Once the cauliflower is cooked, remove the pot from the heat. Using an immersion blender, blend the mixture until smooth (or transfer to a regular blender in batches).
  • Return the smooth mixture to low heat, then stir in Greek yogurt and nutritional yeast (if using) until well combined.
  • Add the chopped spinach and cook for an additional 2-3 minutes until the spinach is wilted and everything is heated through.
  • Taste and adjust seasoning if necessary, adding more salt or pepper as desired.

Notes

Serve in individual bowls and garnish with fresh parsley or black pepper. Pair with whole-grain rice or quinoa.
Keyword chicken, creamy, healthy, low calorie, quick meal