High Protein, Low Calorie Creamy Chicken Recipe

If you’re trying to eat well without feeling like you’re “dieting,” this is the kind of recipe you want on repeat. It’s quick, simple, high protein, low calorie and, most importantly, actually tasty and satisfying.

Traditional creamy chicken recipes are definitely not macro-friendly, but this lean version uses cottage cheese (trust us, it works!), to keeps the creamy texture you want but without racking up the calories. Perfect for busy weekdays, post-workout meals, or for anyone focusing on fat loss without sacrificing flavour.

This delicious recipe is packed with nutrients (protein, vitamin A & C, iron, potassium, folate, fibre and more) and is nutritionally balanced (50% protein, 30% fat, 20% carbs), and is sure to become a regular in your weeknight meal planning!

What makes this high protein, low calorie recipe so good?

A lot of “healthy” meals fall into one of two categories: low-calorie but unsatisfying, or high-protein but bland. This high protein, low calorie chicken recipe hits the sweet spot in between…

High protein (over 50g per serving!) to support recovery and muscle maintenance.

Lower calorie (around 400 kcal), making it ideal for fat loss phases.

Quick and easy – prepped and cooked in around 20 minutes.

Minimal, easy to source ingredients with no complicated prep.

It’s the kind of meal you can rely on when time is tight but you still want to stay on track.

Creamy Chicken Recipe Ingredients (Serves 2)

2 chicken breasts (approx. 300g), sliced

1 tsp olive oil

2 cloves garlic, crushed / finely sliced

200g baby spinach

150g fat free cottage cheese

1 tbsp semi skimmed milk

15g grated parmesan

1 tsp paprika

Salt & pepper to taste

Optional: chilli flakes for a bit of heat & splash of lemon juice

Recipe Method

In a blender, blitz the cottage cheese and milk until it’s a silky, smooth texture.

Season the chicken with paprika, salt, and pepper. Heat the oil in a pan over medium heat and stir fry until cooked through. Remove from the pan.

In the same pan, add the garlic and cook for about a minute until fragrant.

Toss in the spinach and stir until wilted down.

Turn the heat to low and stir in the blitzed cottage cheese. Keeping the heat low helps prevent it from splitting and keeps the sauce smooth.

Add the parmesan and stir until melted, then return the sliced chicken to the pan, stirring in the chilli flakes if using. Let everything heat through for 2 – 3 minutes.

Sprinkle with a little lemon juice to serve, to brighten the dish.

Serving ideas

Low-calorie option: Enjoy on its own for a balanced, high-protein meal.

Higher carb option: Serve with rice or quinoa.

High Protein, Low Calorie Creamy Chicken Nutrition

Serves 2. Nutrition per serving, without sides:

Calories:  403 kcal – Protein: 52g – Carbs: 24g – Fat: 14g

More high protein, low carb recipes

Meals like this, which offer taste and convenience along with high protein and low calories, make consistency easier. And when consistency is easier, results follow. If you’re building a routine around training and nutrition, having a few go-to recipes like this can take a lot of the stress out of eating well.

For more high protein, low calorie recipes, check out our Lean Beef & Veg Skillet, our Baked Cod with Sundried Tomatoes, and our Leftover Roast Chicken Soup.