🥦 Creamy Chicken & Broccoli Bake
High Protein | Low Carb | Diabetic-Friendly | Mediterranean Style
This comforting oven-baked dish combines tender chicken breast, fresh broccoli, garlic, olive oil, and a light creamy sauce made with Greek yogurt and a touch of cheese. It’s rich and satisfying without heavy carbs, making it suitable for blood sugar–balanced meals when portioned appropriately.
🌿 Description
Inspired by Mediterranean principles, this bake focuses on lean protein, fiber-rich vegetables, heart-healthy olive oil, and moderate dairy. Instead of heavy cream and flour, Greek yogurt creates a creamy texture while keeping carbs lower and protein higher. It’s perfect for meal prep, family dinners, or a nourishing post-workout meal.
🍗 Ingredients (Serves 4)
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2 large chicken breasts (cubed or sliced)
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3 cups fresh broccoli florets
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1 tablespoon olive oil
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3 cloves garlic (minced)
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1 cup plain Greek yogurt (unsweetened)
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½ cup shredded mozzarella
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¼ cup grated Parmesan
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½ teaspoon dried oregano
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½ teaspoon paprika
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¼ teaspoon black pepper
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½ teaspoon salt (adjust to taste)
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1 tablespoon lemon juice
Optional: pinch red chili flakes
🔥 Instructions
1️⃣ Preheat
Preheat oven to 375°F (190°C). Lightly grease a baking dish.
2️⃣ Lightly Cook Broccoli
Steam broccoli for 3–4 minutes until slightly tender but still firm. Set aside.
3️⃣ Cook Chicken
Heat olive oil in a skillet over medium heat.
Add chicken, salt, pepper, paprika, and oregano.
Cook 5–7 minutes until lightly golden (it will finish cooking in oven).
Add garlic in last 30 seconds.
4️⃣ Make Creamy Sauce
In a bowl, mix Greek yogurt, Parmesan, lemon juice, and half of the mozzarella.
5️⃣ Assemble
Layer broccoli in baking dish.
Add chicken evenly on top.
Spread yogurt mixture over everything.
Sprinkle remaining mozzarella on top.
6️⃣ Bake
Bake 20–25 minutes until bubbly and golden.
Let rest 5 minutes before serving.
🥗 Serving Suggestions
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Serve alone for low-carb meal
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Pair with cauliflower rice
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Add a side Mediterranean cucumber salad
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Drizzle lightly with olive oil before serving
💪 Nutrition Benefits
✔ High protein (muscle support & fullness)
✔ Low carbohydrate
✔ Fiber from broccoli
✔ Lower glycemic impact
✔ Heart-healthy fats
✔ Blood sugar friendly when portion controlled
⚠ Diabetic-Friendly Notes
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Use full-fat unsweetened Greek yogurt (no added sugar).
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Avoid adding flour or starch.
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Monitor portion size (protein + fiber helps stabilize glucose).
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Pair with non-starchy vegetables for best balance.
❓ Q & A
Q: Can I use chicken thighs?
Yes, boneless skinless thighs work well and stay juicy.
Q: Can I make it dairy-free?
Use unsweetened dairy-free yogurt and skip cheese (texture will differ).
Q: Can I meal prep it?
Yes, store in fridge up to 4 days.
Q: Can I freeze it?
Yes, though yogurt-based sauces may slightly change texture when reheated.
Q: How do I make it extra creamy without carbs?
Add 1–2 tablespoons cream cheese to the yogurt mixture.
