This High Protein Tuscan Chicken is creamy, garlicky, and full of bright sun-dried tomato flavor. The chicken stays tender and juicy beneath a silky sauce studded with wilted spinach and a sharp hit of Parmesan. It’s an easy weeknight dish that feels a little fancy — rich aroma, smooth sauce, and a satisfying, protein-packed bite. If you like bold protein dinner ideas, try a different take with this high-protein chicken enchiladas recipe for another family-friendly option.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
(Approximate per serving)
- Calories per serving: 530 kcal
- Protein: 45 g
- Carbohydrates: 7 g
- Fat: 37 g
- Fiber: 2 g
- Sugar: 3 g
- Sodium: 700 mg
Why Make This High Protein Tuscan Chicken
This recipe gives you a filling, protein-forward main course that comes together fast. The cream and Parmesan make a rich sauce that clings to the chicken. Sun-dried tomatoes add a concentrated sweet-tart note. Spinach keeps things bright and adds extra vitamins and texture. It’s great for meal prep, date night, or a simple family dinner that still looks special.
How to Make High Protein Tuscan Chicken
Make this dish in one skillet for easy cleanup. Brown the chicken first to lock in juices, then use the same pan to build a sauce so you keep all the browned flavor. Finish by simmering the chicken briefly in the sauce so every bite is moist and coated.
Ingredients:
- chicken breasts
- sun-dried tomatoes (chopped)
- spinach (fresh)
- garlic (minced)
- heavy cream
- Parmesan cheese (grated)
- Italian seasoning
- olive oil
- salt
- pepper
Directions:
Step 1: Preparation
Pat the chicken breasts dry and season both sides with salt and pepper. Chop the sun-dried tomatoes and mince the garlic. Measure out the cream and grate the Parmesan so everything is ready at the stove.
Step 2: Mixing
Heat 1–2 tablespoons olive oil in a large skillet over medium heat until shimmering. Add the seasoned chicken breasts and sear until golden brown on the first side, about 6–7 minutes.
Step 3: Cooking
Flip the chicken and cook the other side until the chicken is cooked through, about 6–7 more minutes. Remove the chicken and set it aside on a plate. In the same skillet, add the chopped garlic and sun-dried tomatoes and sauté for about 1 minute until fragrant. Add the spinach and cook just until it wilts. Pour in the heavy cream, sprinkle in the Italian seasoning and Parmesan, then stir until the sauce is smooth and slightly thickened.
Step 4: Finishing
Return the chicken to the skillet and spoon sauce over each piece. Let everything simmer together for 2–4 minutes so the chicken warms through and the flavors meld. Taste and adjust salt and pepper, then serve warm.
How to Serve High Protein Tuscan Chicken
Serve this chicken over cooked pasta, cauliflower rice, mashed potatoes, or a bed of steamed vegetables. Spoon extra sauce over the top for the best mouthfeel. Garnish with extra grated Parmesan and a sprinkle of chopped fresh parsley or cracked black pepper. For a lighter meal, pair with a crisp side salad and lemon wedges.
How to Store High Protein Tuscan Chicken
- Fridge: Cool completely, then store in an airtight container for up to 3–4 days.
- Freezer: Freeze in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Reheat gently in a skillet over low heat, adding a splash of water or broth to loosen the sauce. Microwaving works too—cover and heat in short intervals to avoid drying the chicken.
Expert Tips for Perfect High Protein Tuscan Chicken
- Pound thicker chicken breasts slightly for even cooking.
- Don’t overcrowd the pan when searing. Work in batches if needed. Crowding steals the sear.
- Use full-fat heavy cream for the creamiest sauce. A lower-fat milk will thin the sauce and change texture.
- If your sun-dried tomatoes are packed in oil, drain them and reserve a little of that oil to cook the garlic for extra flavor.
- Grate Parmesan fresh for better melt and flavor; pre-grated can be dry and less creamy.
- Taste the sauce before serving; sun-dried tomatoes and Parmesan add salt, so adjust sparingly.
Delicious Variations
- Lemon Tuscan Chicken: Add 1 tablespoon lemon juice and zest to the sauce for a bright tang.
- Mushroom Spinach: Sauté sliced mushrooms with the garlic and tomatoes for an earthy twist.
- Lighter Version: Replace heavy cream with half-and-half mixed with a teaspoon of cornstarch to thicken.
- Keto Style: Serve over zoodles or cauliflower mash to keep it low-carb.
- Spicy Kick: Add a pinch of red pepper flakes while sautéing the garlic for heat.
Frequently Asked Questions
Q: Can I use chicken thighs instead of breasts?
A: Yes. Boneless skinless thighs stay moist and add more flavor. Reduce cooking time slightly and check doneness with an internal temperature of 165°F (74°C).
Q: What can I use instead of heavy cream?
A: For a lighter sauce, use half-and-half or whole milk mixed with 1 teaspoon cornstarch per cup to thicken. Greek yogurt can work if tempered carefully to prevent curdling.
Q: Are sun-dried tomatoes necessary?
A: They add concentrated sweetness and tang. You can substitute roasted cherry tomatoes or fresh tomatoes sautéed briefly, but the flavor will be milder.
Q: How do I prevent the sauce from splitting?
A: Keep the heat moderate and stir gently. If using yogurt, remove the pan from heat and whisk the yogurt in slowly. Don’t boil the sauce once dairy is added.
Q: Can I make this ahead of time?
A: Yes. Prepare the sauce and chicken, cool, and store in the fridge. Reheat gently before serving. Cooked chicken will keep well for 3–4 days.
Q: What sides pair best with this dish?
A: Pasta, roasted potatoes, steamed green beans, or a peppery arugula salad all work well. For low-carb meals, serve with cauliflower rice or steamed broccoli.
Q: How do I know the chicken is fully cooked?
A: The safe internal temperature is 165°F (74°C). If you don’t have a thermometer, cut into the thickest part — juices should run clear and there should be no pink center.
Conclusion
This High Protein Tuscan Chicken is an easy way to enjoy a rich, comforting meal that still supports protein goals. The creamy sauce, bright sun-dried tomatoes, and tender chicken make for a satisfying plate you can serve for family dinners or a cozy night in. For another take and extra tips, see High Protein Tuscan Chicken (Marry Me Chicken) – Joy to the Food. Give it a try — it’s quick, flavorful, and worth the small effort.
Print
High Protein Tuscan Chicken
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: High Protein
Description
A creamy, garlicky dish full of bright sun-dried tomato flavor, featuring tender chicken in a silky sauce with wilted spinach and Parmesan.
Ingredients
- 4 chicken breasts
- 1/2 cup sun-dried tomatoes (chopped)
- 2 cups spinach (fresh)
- 3 cloves garlic (minced)
- 1 cup heavy cream
- 1/2 cup Parmesan cheese (grated)
- 1 teaspoon Italian seasoning
- 2 tablespoons olive oil
- Salt to taste
- Pepper to taste
Instructions
- Pat the chicken breasts dry and season both sides with salt and pepper. Chop the sun-dried tomatoes and mince the garlic.
- Heat olive oil in a large skillet over medium heat. Add the seasoned chicken breasts and sear until golden brown on the first side, about 6–7 minutes.
- Flip the chicken and cook the other side until cooked through, about 6–7 more minutes. Remove chicken and set aside.
- Add garlic and sun-dried tomatoes to the same skillet and sauté for about 1 minute until fragrant. Add spinach and cook until wilted.
- Pour in the heavy cream, add Italian seasoning and Parmesan, then stir until the sauce is smooth and slightly thickened.
- Return chicken to the skillet and spoon sauce over each piece. Simmer together for 2–4 minutes, then serve warm.
Notes
Serve over pasta, cauliflower rice, or with a side salad. Garnish with extra Parmesan and parsley.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Skillet
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 530
- Sugar: 3g
- Sodium: 700mg
- Fat: 37g
- Saturated Fat: 20g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 45g
- Cholesterol: 120mg
