Garlic-Herb Chicken with Cauliflower Mash

Dinner · Easy · 32 min (10 prep + 22 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-free
Garlic-Herb Chicken with Cauliflower Mash — high-protein dinner recipe

Garlic-Herb Chicken with Cauliflower Mash delivers 70 g of protein for just 11 g net carbs — ready in about 32 minutes. Exactly the kind of meal that makes a high-protein, low-carb week easy to stick to.

70 gProtein
11 gNet carbs
20 gFat
5 gFiber
500Calories

Ingredients

  • 230 g Chicken breast
  • 250 g Cauliflower
  • 30 g Light cream cheese
  • 2 Garlic
  • 2 tsp Olive oil
  • Rosemary, thyme, salt & pepper, to taste

Equipment

  • non-stick skillet
  • oven + sheet pan

Method

  1. Rub the chicken with oil, crushed garlic and herbs; roast or pan-sear until 74°C internal, ~18-22 min.
  2. Meanwhile steam the cauliflower until very tender, 10-12 min.
  3. Blend the cauliflower with cream cheese and seasoning into a smooth mash.
  4. Slice the chicken and serve over the mash.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

Cauliflower mash gives you the comfort of mash at a fraction of the carbs.

Dietary swaps

Dairy-free: Light cream cheese → dairy-free cream cheese (for lactose intolerance or a dairy-free diet)

Full nutrition (estimated, per serving): 500 kcal · 70 g protein · 11 g net carbs · 20 g fat (6.5 g sat) · 5 g fiber · 7 g sugar · 820 mg sodium. Allergens: Milk. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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