High-Protein Ultimate Creamy Garlic Chicken Bowl With Roasted Potatoes
Servings
4 large bowls
Nutrition (Approx. Per Bowl)
- Protein: 42–55g
- Calories: 550–700
- Carbs: 35–45g
- Fat: 22–30g
Depends on toppings and sauce choices.
Ingredients
For the Chicken
- 700g (1.5 lb) boneless skinless chicken breast
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp black pepper
- 1 tsp salt
- 1/2 tsp chili flakes (optional)
For the Roasted Potatoes
- 700g (1.5 lb) baby potatoes or Yukon gold potatoes
- 1 1/2 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp dried oregano
- Salt and pepper
Creamy Garlic Protein Sauce
- 1 cup plain Greek yogurt
- 3–4 garlic cloves, finely grated
- 2 tbsp light mayonnaise
- 2 tbsp grated Parmesan cheese
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 2 tbsp milk (to thin if needed)
- Salt and black pepper to taste
Bowl Add-Ins (Optional but Recommended)
Choose any:
- cucumber slices
- cherry tomatoes
- shredded lettuce
- avocado
- steamed broccoli
- pickled onions
- corn
- spinach
- parsley or chives
Optional Extra Protein Additions
- cottage cheese
- boiled eggs
- extra Greek yogurt drizzle
- crispy chickpeas
Equipment
- Large baking tray
- Mixing bowls
- Skillet or grill pan
- Oven
Step-by-Step Instructions
1. Roast the Potatoes
Preheat Oven
- 425°F / 220°C
Line a baking tray with parchment paper.
Prepare Potatoes
Wash and halve potatoes.
In a large bowl toss with:
- olive oil
- paprika
- garlic powder
- oregano
- salt
- pepper
Spread in a single layer.
Roast
Bake for:
- 35–45 minutes
Flip halfway through.
Potatoes should become:
- crispy outside
- creamy inside
- deeply golden
2. Cook the Chicken
Season
Pat chicken dry.
Mix spices together and coat chicken evenly.
Pan-Sear Method
Heat skillet over medium-high heat.
Add olive oil.
Cook chicken:
- 5–7 minutes per side
Until internal temperature reaches:
- 165°F / 74°C
Rest 5 minutes before slicing.
Optional Air Fryer Method
Cook at:
- 400°F / 200°C
- 12–15 minutes
Flip halfway.
3. Make Creamy Garlic Sauce
In bowl combine:
- Greek yogurt
- garlic
- mayo
- Parmesan
- lemon juice
- Dijon mustard
Whisk until smooth.
Add milk gradually if needed.
Taste and adjust:
- salt
- acidity
- garlic intensity
Chill until serving.
4. Assemble the Bowls
Divide among bowls:
Base
- roasted potatoes
Protein
- sliced chicken
Vegetables
- desired toppings
Finish
- generous creamy garlic drizzle
- herbs
- cracked pepper
- extra Parmesan if desired
Optional Meal Prep Version
Store separately:
- chicken
- potatoes
- sauce
- vegetables
Keeps well:
- 4 days refrigerated
Best reheating:
- potatoes in air fryer or oven
- chicken lightly reheated
Flavor Variations
Spicy Buffalo
Add buffalo sauce to chicken.
Mediterranean
Add olives, cucumber, feta, and tzatziki.
Smoky BBQ
Use smoked paprika and BBQ drizzle.
Ranch Style
Replace Dijon with ranch seasoning.
Extra Cheesy
Add melted mozzarella on hot potatoes.
