Grilled Chicken with Garlic Parmesan Cream Sauce (Anti-Inflammatory Recipe)

Keywords: anti-inflammatory diet, healthy dinner recipe, high-protein meal, low-carb recipe, gluten-free dinner, keto-friendly chicken, meal prep chicken, clean eating comfort food

📝 Description

This Grilled Chicken with Garlic Parmesan Cream Sauce is a restaurant-quality, anti-inflammatory dinner recipe that combines juicy grilled chicken breast with a velvety garlic parmesan sauce made from inflammation-friendly fats and herbs. Paired with nutrient-dense broccoli, this dish is high-protein, low-carb, gluten-free, and ideal for anyone following an anti-inflammatory, keto, or clean-eating lifestyle.

Creamy without being heavy, indulgent without guilt — this is comfort food that actually loves you back.

🛒 Ingredients

For the Grilled Chicken

4 boneless, skinless chicken breasts
2 tbsp extra-virgin olive oil (anti-inflammatory fat)
1 tsp garlic powder
1 tsp smoked paprika
½ tsp turmeric (powerful anti-inflammatory spice)
½ tsp black pepper (boosts turmeric absorption)
½ tsp sea salt
1 tbsp fresh lemon juice

For the Garlic Parmesan Cream Sauce

1 tbsp grass-fed butter or olive oil
4 cloves garlic, minced
1 cup heavy cream (or coconut cream for dairy-free)
½ cup freshly grated Parmesan cheese
½ tsp Italian seasoning
¼ tsp crushed red pepper flakes (optional)
Salt & black pepper to taste
1 tbsp fresh parsley, chopped

For Serving

2 cups steamed or roasted broccoli
Optional: cauliflower rice, quinoa, or zucchini noodles

👩‍🍳 Instructions

1. Marinate the Chicken

In a bowl, whisk olive oil, garlic powder, paprika, turmeric, black pepper, salt, and lemon juice. Coat chicken evenly. Let marinate 20–30 minutes (or up to 24 hours for deeper flavor).

2. Grill the Chicken

Preheat grill or grill pan to medium-high heat.
Grill chicken 5–6 minutes per side, until internal temperature reaches 165°F (74°C). Remove and rest.

3. Make the Garlic Parmesan Cream Sauce

In a skillet over medium heat:

Melt butter or heat olive oil
Sauté garlic for 30 seconds (do not brown)
Add cream and simmer gently 3–4 minutes
Stir in Parmesan, seasoning, and red pepper flakes
Simmer until thick and smooth

4. Assemble

Slice grilled chicken and drizzle generously with garlic parmesan cream sauce. Serve over broccoli or preferred base.

🍽 Serving Suggestions

Low-Carb / Keto: Serve with roasted broccoli or cauliflower mash
Balanced Meal: Pair with quinoa or brown rice
Meal Prep: Portion into containers for 4–5 days of healthy lunches
Elegant Dinner: Plate with asparagus and a lemon wedge

🔄 Variations & Substitutions

Anti-Inflammatory Upgrades

Add ginger or cayenne for extra inflammation-fighting benefits
Use nutritional yeast for a dairy-light parmesan flavor

Dietary Options

Dairy-Free: Coconut cream + nutritional yeast
Paleo: Replace parmesan with cashew cream
Vegetarian: Swap chicken for grilled portobello mushrooms

Flavor Twists

Lemon-garlic cream sauce
Sun-dried tomato parmesan sauce
Spinach-infused cream sauce

❓ Related Questions (SEO-Friendly)

Is grilled chicken anti-inflammatory?
Yes — especially when paired with olive oil, turmeric, garlic, and herbs.

Can I make this recipe keto-friendly?
Absolutely. It’s naturally low-carb and high-fat.

Is this good for meal prep?
Yes! The chicken and sauce reheat beautifully.

What makes this sauce healthier than traditional cream sauces?
It uses clean fats, minimal ingredients, and anti-inflammatory garlic and herbs.

🧮 Nutrition Information (Approx. per serving)

Calories: ~420
Protein: 38g
Fat: 28g
Carbohydrates: 6g
Fiber: 2g
Sugar: 2g
Gluten-Free: ✅
Keto-Friendly: ✅

(Values may vary depending on ingredient brands)

🌿 Final Thoughts

This Grilled Chicken with Garlic Parmesan Cream Sauce proves that anti-inflammatory recipes don’t have to be boring. It’s comforting, nutrient-dense, and versatile enough for weeknight dinners, meal prep, or even entertaining guests.

If you’re building a healthy lifestyle, weight-loss plan, or clean eating routine, this dish deserves a permanent spot in your rotation 💚