High-Protein Creamy Garlic Cheesy Chicken & Potatoes — Only 502 Calories!

Craving a comfort-food dinner that’s both satisfying and muscle-friendly? This creamy garlic cheesy chicken and potatoes dish delivers rich flavor, a hefty protein punch, and a controlled calorie count — clocking in at about 502 calories per serving. It’s an ideal weeknight meal when you want indulgence without derailing your nutrition goals. If you plan to pair meals with strength training, consider a complementary routine like this barbell-only biceps routine to make the most of your protein intake.

What makes this recipe special

• Protein-forward: lean chicken breast and a bit of cheese give good protein density.
• Creamy, garlicky flavor without excessive calories.
• Simple ingredients and easy prep — one-pan friendly.
• Flexible: scale portions or swap ingredients to suit macros.

Ingredients (serves 2)

• 2 boneless, skinless chicken breasts (about 10–12 oz total)
• 2 medium Yukon Gold or baby potatoes, halved or quartered
• 1 cup low-fat milk or unsweetened almond milk
• 1/3 cup low-fat cream cheese, softened
• 1/2 cup reduced-fat shredded cheddar (or a melty cheese of choice)
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp Dijon mustard (optional)
• 1 tsp dried thyme or rosemary
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped, for garnish

Estimated nutrition per serving (approximate)

• Calories: 502
• Protein: ~40–45 g (depends on chicken size and cheese choice)
• Carbs: 30–35 g (from potatoes and milk)
• Fat: 18–22 g

Step-by-step directions

1. Preheat oven to 400°F (200°C). Lightly oil a baking dish or ovenproof skillet.
2. Par-cook the potatoes: toss halved potatoes with a little olive oil, salt, pepper, and half the thyme. Roast 20–25 minutes until just tender.
3. Meanwhile, season chicken breasts with salt, pepper, and the remaining thyme. In a skillet over medium-high heat, sear chicken 2–3 minutes per side until golden (they will finish in the oven).
4. Make the creamy garlic sauce: in a small saucepan, warm the milk gently (don’t boil). Whisk in softened cream cheese, Dijon (if using), minced garlic, and half the shredded cheddar until smooth. Taste and adjust seasoning.
5. Combine: place the seared chicken on top of the par-cooked potatoes in your baking dish. Pour the creamy garlic sauce over the chicken and potatoes, then sprinkle remaining cheddar on top.
6. Bake 12–15 minutes, or until chicken reaches 165°F (74°C) and cheese is bubbling and lightly browned.
7. Rest 5 minutes, garnish with chopped parsley, and serve.

Quick tips for lower calories and higher protein

• Use skinless chicken breast and reduced-fat dairy to keep calories lower while maintaining protein.
• Swap some potatoes for cauliflower florets to reduce carbs and calories if desired.
• Add a handful of steamed spinach or broccoli on the side for fiber and micronutrients.
• If you want a post-meal protein boost or a quick breakfast the next morning, try pairing this dish with one of these high-protein smoothie ideas for easy extra protein.

Variations to try

• Mexican-style: add cumin and smoked paprika to the potatoes, swap cheddar for Monterey Jack, and top with sliced jalapeños.
• Herb-forward: use fresh basil and lemon zest in the sauce instead of Dijon and thyme.
• One-skillet stovetop version: simmer everything in the skillet with a snug lid for 12–15 minutes on low until cooked through.

Make ahead & storage

• Prep the sauce and par-cook potatoes up to 24 hours ahead. Store separately in the fridge.
• Leftovers keep 2–3 days refrigerated; reheat gently in the oven to preserve creaminess.

Conclusion

If you want a visual guide or the original inspiration for this dish, check out the full Easy Creamy Garlic Cheesy Chicken and Potatoes Recipe for step-by-step photos and tips.