Protein-Packed Healthy Comfort Meal (65–75g Protein Per Serving)

This dish combines juicy garlic herb chicken breast, creamy high-protein mac and cheese, and roasted broccoli with carrots for a balanced, muscle-building meal that’s perfect for lunch, dinner, or meal prep.

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 4
Protein: Approximately 65–75g per serving

Ingredients

For the Garlic Herb Chicken

  • 4 large chicken breasts (about 2 lbs / 900g)
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried thyme
  • 1 tsp dried parsley
  • ½ tsp black pepper
  • 1 tsp sea salt

For the Garlic Protein Sauce

  • 2 cloves garlic, minced
  • 1 cup low-sodium chicken broth
  • 1 tbsp butter
  • 1 tsp cornstarch mixed with 2 tbsp water
  • 1 tsp fresh parsley, chopped

For the High-Protein Mac & Cheese

  • 12 oz (340g) elbow macaroni
  • 1 cup low-fat cottage cheese
  • 1 cup nonfat Greek yogurt
  • 1½ cups reduced-fat cheddar cheese, shredded
  • ½ cup Parmesan cheese, grated
  • ½ cup skim milk
  • 1 tsp garlic powder
  • ½ tsp mustard powder
  • ½ tsp black pepper
  • ½ tsp salt

For the Roasted Vegetables

  • 4 cups broccoli florets
  • 2 large carrots, sliced
  • 1 tbsp olive oil
  • ½ tsp garlic powder
  • ½ tsp salt
  • ¼ tsp black pepper

Garnish

  • Fresh parsley
  • Extra Parmesan cheese (optional)

Instructions

Step 1: Roast the Vegetables

  1. Preheat oven to 425°F (220°C).
  2. Place broccoli and carrots on a baking sheet.
  3. Drizzle with olive oil.
  4. Season with garlic powder, salt, and pepper.
  5. Toss until evenly coated.
  6. Roast for 20–25 minutes, turning halfway through cooking.

Step 2: Prepare the Chicken

  1. Pat chicken breasts dry with paper towels.
  2. In a small bowl, mix paprika, garlic powder, onion powder, thyme, parsley, salt, and pepper.
  3. Rub seasoning mixture evenly over chicken.
  4. Heat olive oil in a large skillet over medium-high heat.
  5. Cook chicken for 6–7 minutes per side until golden brown.
  6. Internal temperature should reach 165°F (74°C).
  7. Remove chicken and rest for 5 minutes before slicing.

Step 3: Make the Garlic Herb Sauce

  1. In the same skillet, melt butter.
  2. Add minced garlic and sauté for 30 seconds.
  3. Pour in chicken broth.
  4. Simmer for 3–4 minutes.
  5. Stir in cornstarch slurry.
  6. Cook until slightly thickened.
  7. Add fresh parsley.
  8. Spoon sauce over sliced chicken.

Step 4: Cook the Pasta

  1. Bring a large pot of salted water to a boil.
  2. Cook macaroni according to package instructions.
  3. Drain and reserve ½ cup pasta water.

Step 5: Create the High-Protein Cheese Sauce

  1. Add cottage cheese, Greek yogurt, milk, garlic powder, mustard powder, salt, and pepper to a blender.
  2. Blend until completely smooth.
  3. Pour mixture into a saucepan over low heat.
  4. Stir in cheddar and Parmesan cheese.
  5. Cook gently until melted and creamy.
  6. Add pasta and mix thoroughly.
  7. If needed, add reserved pasta water for a silkier texture.

Step 6: Assemble the Plate

  1. Place a generous serving of protein mac and cheese on one side.
  2. Add roasted broccoli and carrots.
  3. Slice chicken breast and arrange neatly beside the vegetables.
  4. Drizzle garlic herb sauce over the chicken.
  5. Garnish with fresh parsley and Parmesan.

Nutrition (Per Serving)

  • Calories: 780–850
  • Protein: 65–75g
  • Carbohydrates: 55–65g
  • Fat: 20–25g
  • Fiber: 8–10g

Why This Recipe Is High Protein

  • Chicken breast provides approximately 50–55g protein
  • Cottage cheese adds 25g protein
  • Greek yogurt adds 20g protein