Juicy, tender grilled chicken meets a luxuriously creamy garlic-Parmesan sauce — and the best part? It’s lightened up with Greek yogurt and almond milk instead of heavy cream. This dish delivers big-time flavor with fewer calories, making it perfect for weeknight dinners or even meal prep.

The combination of smoky grilled chicken, savory spices, and a rich garlic-Parmesan finish will have everyone asking for seconds!

🧂 Ingredients

For the Chicken:

  • 2 boneless, skinless chicken breasts (about 6 oz each)
    You can also use chicken thighs for more flavor and tenderness.
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon paprika
    Adds color and a subtle smoky flavor.
  • Salt and black pepper, to taste

For the Garlic Parmesan Cream Sauce:

  • ¼ cup fat-free Greek yogurt
    Adds creaminess and a touch of tang — a healthier alternative to heavy cream.
  • ¼ cup unsweetened almond milk
    Light, mild, and dairy-free; use low-fat milk if preferred.
  • 1 tablespoon grated Parmesan cheese
    Freshly grated gives the best flavor — salty, nutty, and rich.
  • 1 garlic clove, minced
    Use fresh garlic for the most aromatic flavor.
  • ¼ teaspoon dried oregano
    Adds an Italian touch — optional but delicious.
  • Salt and pepper, to taste

🔪 Equipment Needed

  • Grill (outdoor or grill pan)
  • Small mixing bowl
  • Whisk or fork (for sauce)
  • Tongs
  • Meat thermometer (for perfect doneness)
  • Serving platter

👩‍🍳 Step-by-Step Instructions

Step 1: Prepare the Chicken

  1. Start by patting the chicken breasts dry with paper towels — this helps the seasonings stick and encourages a good sear on the grill.
  2. In a small bowl, mix together:
    • Olive oil
    • Garlic powder
    • Onion powder
    • Paprika
    • Salt and black pepper
  3. Rub this mixture evenly over both sides of the chicken breasts. Chef’s Tip: For extra flavor, let the seasoned chicken rest for 10–15 minutes at room temperature before grilling. This allows the spices to penetrate the meat.

Step 2: Grill the Chicken

  1. Preheat your grill (or grill pan) to medium heat — about 375–400°F (190–200°C).
  2. Lightly oil the grates or spray with nonstick cooking spray to prevent sticking.
  3. Place the chicken breasts on the grill and cook for 5–7 minutes per side, depending on thickness.
  4. Flip only once — this helps develop those beautiful grill marks and locks in juices.
  5. Check for doneness using a meat thermometer — the internal temperature should reach 165°F (74°C).
  6. Transfer the grilled chicken to a clean plate, cover loosely with foil, and let it rest for 5 minutes. Resting is key! It allows the juices to redistribute, keeping your chicken moist and tender.

Step 3: Make the Garlic Parmesan Cream Sauce

While the chicken rests, it’s time to prepare your creamy sauce.

  1. In a small bowl, combine:
    • Greek yogurt
    • Unsweetened almond milk
    • Grated Parmesan cheese
    • Minced garlic
    • Dried oregano
    • Salt and pepper to taste
  2. Whisk everything together until smooth and well combined.
  3. Taste the sauce — if you want it thinner, whisk in a bit more almond milk (1–2 tablespoons). If you prefer it tangier or cheesier, add a little extra Parmesan or yogurt.
  4. For a warm sauce, you can gently heat it in a small skillet over low heat for 1–2 minutes while stirring constantly. ⚠️ Be careful not to overheat the sauce — yogurt can curdle if cooked too hot. Warm gently just until creamy.

Step 4: Assemble and Serve

  1. Place the grilled chicken breasts on a plate or serving platter.
  2. Spoon or drizzle the creamy garlic Parmesan sauce over the top.
  3. Garnish with:
    • A sprinkle of extra Parmesan cheese
    • Chopped fresh parsley or basil for color
    • A crack of black pepper for flavor and presentation

Serve immediately while warm and fragrant!

🍽️ Serving Ideas

This dish pairs beautifully with a variety of sides:

  • Steamed or roasted vegetables — broccoli, asparagus, or green beans
  • Whole-grain pasta or zucchini noodles — drizzle leftover sauce on top
  • Cauliflower rice or mashed potatoes for a lower-carb option
  • Garlic bread or toasted baguette to soak up the creamy sauce

You can even slice the chicken and serve it over a salad for a high-protein, low-carb lunch.

🧊 Storage & Meal Prep

  • Refrigerate: Store leftovers in an airtight container for up to 3–4 days.
  • Reheat: Warm gently in a skillet over low heat, or microwave in 30-second bursts. Add a splash of almond milk to loosen the sauce if it thickens.
  • Freeze: Not recommended — dairy-based sauces made with yogurt can separate when frozen.

💡 Tips for Perfect Chicken & Sauce

  • Even thickness: Pound chicken breasts lightly to even thickness for uniform cooking.
  • Flavor boost: Add a squeeze of lemon juice or a pinch of red pepper flakes to the sauce for a tangy or spicy twist.
  • Extra creaminess: Stir in 1 teaspoon of light cream cheese or a little more Parmesan for a richer texture.
  • Use fresh garlic: It makes all the difference — jarred garlic tends to be milder and less aromatic.

⚡ Nutrition (Per Serving)

(Serves 2 — approximate values depending on ingredients used)

  • Calories: ~270–300
  • Protein: ~40g
  • Carbohydrates: ~4–6g
  • Fat: ~12g
  • WW Points: ~3–4 (using fat-free yogurt & almond milk)

🍋 In Summary

This Grilled Chicken with Garlic Parmesan Cream Sauce is everything you want in a light comfort meal — juicy, flavorful chicken smothered in a creamy, garlicky sauce that feels indulgent but fits into any healthy eating plan. It’s quick, easy, and elegant enough for guests, yet simple enough for busy weeknights.