Month: October 2024

Recipe/

Buffalo Chicken Dip Recipe (Healthier + Easy) 🐔🔥

I’ve been thinking that game day needs a healthy twist in the Marcus house. I just wanted something higher protein, lower fat and not full of empty calories. And I wanted something that we would all eat. So when Primal Kitchen sent us a sampler box complete with dressings, dips and buffalo sauce, a healthier buffalo chicken dip was an obvious choice. I tweaked the recipe they have on their website to trim down the fat even more and guess what?  No one noticed :). I recommend you try this healthier buffalo chicken dip recipe if you need a crowd favorite or something for this years  Super Bowl party. Using simple ingredients, this dip offers all the creamy texture and bold flavors you love, without the guilt. Yay!

Table of contents

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😍 Why You’ll Love This Healthier Buffalo Chicken Dip

This dip is packed with flavor from rotisserie chicken, buffalo sauce, and a blend of cheeses. It’s a lighter version that keeps that classic taste while sneaking in healthier ingredients like low-fat cream cheese. You’ll love how easy it is to make too – a great option for last-minute gatherings.

🗒️ Ingredients

Here’s what you’ll need to whip up this delicious dip:

  • rotisserie chicken breast, shredded
  • low-fat cream cheese, softened to room temperature
  • Primal Kitchen Mayo
  • Primal Kitchen Original Buffalo Sauce (1 bottle)
  • Avocado Oil Spray
  • 1 stalk green onion, chopped
  • ¼ cup blue cheese crumbles
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💡 Gluten-Free? Read This!

This dip is naturally gluten-free when served with options like celery sticks, carrot sticks, or gluten-free tortilla chips. 

👩‍🍳 How to Make My Healthier Buffalo Chicken Dip

  1. Preheat Your Oven to 350°F.
  2. Shred the Chicken using your hands or a food processor. (I like to do this in my stand mixer). Place the shredded chicken in a large mixing bowl.  
  3. Mix the Ingredients by adding the softened cream cheese and mixing well. Pour the buffalo sauce and mayo over the mixture, and mix until thoroughly combined.
  4. Prepare the Baking Dish by lightly greasing it with avocado oil spray. Scoop the mixture into the dish.
  5. Bake for 20 Minutes or until the dip is golden and bubbly.
  6. Top with Blue Cheese Crumbles and Green Onions for extra flavor and a pop of color.

📓 Best Served With

This dip pairs well with an assortment of your usual veggies like celery sticks and carrot sticks, or snacks like pretzels, pita chips, or tortilla chips. For a milder flavor, try serving with mini bell peppers or red bell peppers. You can also go the sweet and savory route and serve with diced pineapple for a fresh bite.

👝 How to Store Leftovers

Store any leftover healthy buffalo chicken dip in an airtight container. It will stay fresh in the fridge for 3-4 days. Simply reheat the leftover dip in a microwave-safe dish or a slow cooker for the best results.

🧠 Common Questions

Can I use canned chicken?  

Yes, canned chicken is a convenient substitute. Just make sure to drain it well before using.

Can I make this in a crock pot?  

Absolutely! Combine all ingredients in a crock pot and cook on medium heat for 2-3 hours, stirring occasionally.

What about adding extra cheese?  

Feel free to experiment with different cheeses like cheddar cheese, mozzarella, or pepper jack for more flavor. Just remember this will increase the fat macros quickly.

What’s the benefit of using Primal Kitchen Buffalo sauce?

Quality Fats: Primal Kitchen uses high-quality, minimally processed fats like avocado oil, which is rich in monounsaturated fats and tend to be less inflammatory than seed oils (e.g., canola or soybean oil) that are more common in processed foods.

Whether you’re hosting a super bowl party or just in the mood for a delicious, lighter version of a classic recipe, this healthier buffalo chicken dip is sure to be a hit. 

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👩‍🍳 Why Is This Recipe Macro Friendly?

This healthy buffalo chicken dip recipe is great for anyone watching their macros! It strikes a perfect balance of protein, fats, and carbs, making it fit for different diets. Lean chicken breast gives you plenty of protein for muscle building and repair. Plus, using low-fat dairy or dairy-free options keeps the saturated fats down, so you can enjoy that creamy texture and rich flavor without worrying about heart health. Don’t forget the fresh veggies for dipping—they add fiber and vitamins, keeping the carbs light and wholesome. You can enjoy this tasty snack without sacrificing your dietary goals!

Plus, I made the portion size “reasonable”.  The original recipe called for 10 portions, but we all know buffalo dip is hard to resist!  So let’s just be realistic 🙂

Buffalo Chicken Dip

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Course Appetizer
Cuisine American
Servings 8
Calories 370 kcal

Ingredients
  

  • 12 oz rotisserie chicken breast shredded
  • 4 oz. low-fat cream cheese softened to room temperature
  • ¼ cup Primal Kitchen Mayo
  • 8.5 oz Primal Kitchen Original Buffalo Sauce (1 bottle)
  • Primal Kitchen Avocado Oil Spray
  • 1 stalk green onion chopped
  • 1/4 cup blue cheese crumbles

Instructions
 

  • Preheat your oven to 350°F.
  • Using your hands, remove all of the meat from the rotisserie chicken and shred into small pieces. Place chicken meat in a stand mixer.
  • Add softened cream cheese and mix.
  • Pour Primal Kitchen Buffalo Sauce over the mixture and add Primal Kitchen Mayo. Mix until thoroughly combined.
  • Scoop the mixture into an oven-safe baking dish lightly greased with oil spray.
  • Bake for 20 minutes or until golden and bubbly. Top with blue cheese crumbles and green onions, if desired
  • Serve with an assortment of celery and carrot sticks, pretzels, or potato chips. Enjoy!

Notes

If you go with light mayo and fat free cream cheese you’ll bring macros down to 282 calories, 20g carb, 14g fat and 21g protein.  

Nutrition

Calories: 370kcalCarbohydrates: 19gProtein: 21gFat: 25g
Keyword chicken
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Pumpkin Pie Spice Baked Oatmeal Recipe (Gluten Free)

This recipe is for the pumpkin spice fans out there.  It checks the box for warm spices, quick breakfast and macro friendly. Now that I think about it, it’s kinda custardy like pumpkin pie. This Pumpkin Pie Oatmeal Bake is a hearty, baked oatmeal treat that’s absolutely one of my favorite breakfasts. Packed with nutrients and easy to prepare, this oatmeal bake is a great way to start your day right. 

You may also like my GF pumpkin muffins or the pumpkin spiced Dole whip too. LMK if you try them!

Table of contents

😍 Why You’ll Love Pumpkin Pie Oatmeal Bake

  • Healthy Breakfast Staple: Packed with protein and fiber, it’s a good source of protein with 10g per serving and keeps you full longer.
  • Meal Prep Friendly: Prepare it ahead of time and have individual portions ready for those hectic mornings.
  • Fall Flavors Galore: The pumpkin spice flavor will remind you of a cozy pumpkin spice latte.
  • Simple Ingredients: Uses basic ingredients you probably already have in your pantry.
  • Versatile and Delicious: Customize with your favorite things like chocolate chips, almond butter, or a dollop of Greek yogurt. I won’t lie, sometimes I just have it as my after dinner treat.  

🗒️ Ingredients

  • rolled oats – you can use quick oats as well.  Though, I think rolled provide a better texture.  
  • pumpkin puree- don’t use pumpkin pie filling.  While tasty, it is sweetened pumpkin with extra calories and added sugar which we’re trying to avoid!
  • large eggs – you can substitute up to 2 eggs for flax eggs and still get that custardy texture.  
  • almond milk – or milk of choice.  Using cow’s milk will add protein.
  • pure maple syrup – coconut sugar is a good alternative
  • vanilla extract
  • pumpkin pie spice – if you don’t have it, use equal parts cinnamon and nutmeg.
  • baking powder
  • salt
  • walnuts or pecans (optional)
  • raisins or dried cranberries (optional)
  • Optional toppings for serving, like a drizzle of maple syrup or peanut butter

💡 Gluten-Free? Read This!

To make this recipe gluten-free, simply substitute the rolled oats for certified gluten-free oats or quick oats. You’ll get the same flavor and best texture with these alternatives!

👩‍🍳 How to Make My Pumpkin Pie Oatmeal Bake

  1. Prepare the Baking Dish: Preheat your oven to 350°F (175°C) and grease a 9×9-inch baking dish with cooking spray.
  2. Mix Wet Ingredients: In a large bowl, whisk together the pumpkin purée, eggs, almond milk, pure maple syrup, and vanilla extract until smooth.
  3. Combine Dry Ingredients: In a separate bowl, mix the rolled oats, pumpkin pie spice, baking powder, and salt.
  4. Combine and Pour: Combine the wet ingredients and dry ingredients, stirring until well mixed. If using, fold in the nuts and dried fruit.
  5. Bake: Pour the mixture into the prepared baking dish and spread evenly. Bake for 30-35 minutes until the center is set and the edges are golden brown.
  6. Serve: Allow to cool slightly before cutting into squares. Serve warm with a drizzle of maple syrup or a dollop of Greek yogurt.

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📓 Best Served With

This pumpkin oatmeal bake pairs wonderfully with:

  • A warm cup of coffee or English Breakfast tea
  • Fresh fruit like berries or apple slices
  • Your favorite nut butter or almond butter spread on top

👝 How to Store Leftovers

Store leftovers in an airtight container in the refrigerator for 3-4 days.  To enjoy the next morning, reheat in a toaster oven or microwave.

🧠 Common Questions

  • Can I use steel-cut oats instead of old-fashioned oats?  

  Absolutely! Steel-cut oats will add a nice chewy texture, but ensure to adjust the baking time slightly.

  • Can I substitute the sweetener?  

  Yes! Feel free to use honey, brown sugar, or coconut sugar instead of pure maple syrup. Monk fruit crystals would make this a sugar free option.

If you try this recipe, and I hope you do! Leave a comment below or tag me on social @miss_nutritious_eats!

Pumpkin Spice Oatmeal Bake

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Course Breakfast
Servings 4
Calories 245 kcal

Ingredients
  

  • 1 cup rolled oats
  • 1 can pumpkin puree 15 oz
  • 4 large eggs
  • 1 cup almond milk
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup chopped walnuts or pecans optional
  • 1/2 cup raisins or dried cranberries optional

Instructions
 

  • Preheat your oven to 350°F (175°C) and grease a 9×9-inch baking dish.
  • In a large bowl, whisk together the pumpkin puree, eggs, almond milk, maple syrup, and vanilla extract until smooth.
  • In a separate bowl, mix the rolled oats, cinnamon, nutmeg, baking powder, and salt. Combine the wet and dry ingredients, stirring until well mixed. If using, fold in the nuts and dried fruit.
  • Pour the mixture into the prepared baking dish and spread evenly. Bake for 30-35 minutes, or until the center is set and the edges are golden.
  • Let cool slightly before cutting into squares and serve warm!

Nutrition

Calories: 245kcalCarbohydrates: 37gProtein: 10gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 164mgSodium: 351mgPotassium: 403mgFiber: 6gSugar: 16gVitamin A: 16775IUVitamin C: 4mgCalcium: 195mgIron: 3mg
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Quick Oven Baked Chicken Parmesan Recipe

I’m on a constant quest for an easy chicken dinner that will please my whole family.  And by that I mean, I want my husband to like it, I’d like my kids to at least try it and ideally it willI meet my macros (low in fat and higher in protein).  So, if you’re looking for that too, this oven-baked chicken parmesan is the perfect option. 

Table of contents

😍 Why You’ll Love my baked chicken parm

While it tastes great and is a major crowd pleaser, what I love most is that all the chicken can be cooked at the same time, in one pan in the oven making it a quick weeknight dinner. Say goodbye to air frying or pan frying in batches and say hello to crispy chicken cutlets.  The best part is you can stop there for sandwiches or picky kids or top with tomato sauce and shredded cheese for an easy chicken parmesan .  It’s the classic Italian dish without the extra effort and mess of frying. ❤️

🗒️ Ingredients

  • boneless skinless chicken breasts – I usually take one pound of boneless, skinless chicken breast and butterfly each breast making two thinner pieces.  
  • eggs – this is for making and egg wash before dredging in the breadcrumb mixture.
  • Kosher salt – I like Diamond Crystal.  
  • black pepper – go with fresh cracked black pepper
  • Panko bread crumbs – Instead of using Italian bread crumbs we’re making our own by adding dried spices and cheese.  
  • dried oregano
  • garlic powder
  • parmesan cheese
  • cooking spray – you can use an olive oil cooking spray 
  • mozzarella cheese – I suggest grating your own or last night I even used the mini mozzarella pearls from Trader Joe’s and they came out great!  
  • marinara sauce – If you have homemade pasta sauce definitely use it, if not, I usually have Rao’s on hand.  

👩‍🍳 How to Make My baked chicken parm

Step 1: Prepare Your Chicken

Remove the chicken breasts from the refrigerator up to an hour before cooking. You want them at room temperature for even cooking. Pat them dry with a paper towel and use a meat mallet to pound them to a uniform thickness. This helps you get that perfect golden brown crust.

Step 2: Season and Coat

In a shallow bowl, combine breadcrumbs, oregano, garlic powder, and grated parmesan cheese. After seasoning the chicken with salt and pepper, dip chicken cutlets into the breadcrumb mixture, ensuring a full coating on each.

Step 3: Set Up for Easy Cleanup

Place a wire rack on a baking sheet lined with foil or parchment paper. Spray the rack with cooking spray for a healthy chicken option using less oil.

Step 4: Baking Time

Preheat your oven to 450 degrees. Arrange the breaded chicken in a single layer on the wire rack to ensure even crisping. Bake for 20-25 minutes. Use an instant-read thermometer to ensure the chicken reaches an internal temperature of 165°F.

Step 5: Add Sauce and Cheese

Remove the chicken from the oven and spoon 1-2 tablespoons of marinara sauce on top of each cutlet. Sprinkle with shredded mozzarella cheese. Return to the oven for 5 more minutes of baking, until the cheese is melted and bubbly.

Step 6: Serve and Enjoy

Garnish your chicken parmigiana with fresh parsley and serve alongside pasta or a simple salad. This particular recipe is also a great option for picky eaters who might not enjoy traditional Italian food.

💡Gluten-Free? Read This!

Just swap out your panko breadcrumbs for gluten free breadcrumbs and you’re set! 

📓 Best served with

Serve with nutrient-dense, lower-calorie sides that complement its flavors without adding unnecessary calories. Here are some healthier side options:

1. Vegetable-based sides

Steamed or roasted vegetables: Broccoli, zucchini, asparagus, or green beans provide fiber and vitamins with minimal calories.

Zoodles (zucchini noodles): A low-carb alternative to traditional pasta.

Cauliflower rice: A grain-free, low-calorie option that absorbs flavors well.

2. Salads

Mixed greens salad: Toss leafy greens like spinach or arugula with a light vinaigrette.

3. Whole grains or grain alternatives

Whole wheat pasta: If you prefer pasta, opt for whole grain versions for more fiber and nutrients.

Spaghetti squash: A great low-calorie substitute for traditional spaghetti.

👝 How to Store Leftovers

1. Cool It Down

Let the Chicken Parmesan cool to room temperature (about 30 minutes) before storing it. Avoid placing hot food directly in the fridge to prevent moisture buildup, which can make it soggy.

2. Use Airtight Containers

Place the Chicken Parmesan in an airtight container to prevent air exposure, which can cause the food to dry out or develop freezer burn. Separate the chicken from the sauce, if possible, to maintain crispness.

3. Refrigeration (Short-term Storage)

Store in the fridge for up to 3-4 days.

Reheat by placing it in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through. This helps the chicken stay crispy. You can also use a microwave for quicker reheating, but the texture may be softer.

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🧠 Common Questions

1. How do I get the chicken crispy?

Pat the chicken dry before breading and use panko breadcrumbs instead of regular breadcrumbs for extra crunch (or a combo of both). 

2. How do I prevent soggy Chicken Parmesan?

Keep the sauce and chicken separate until serving if possible. When assembling, only lightly coat the top of the chicken with sauce to avoid the breading becoming soggy. Broiling the dish at the end for 1-2 minutes can help crisp up the top layer.

3. What’s the best cheese to use for Chicken Parmesan?

Mozzarella, Parmesan, and Provolone are commonly used. Mozzarella provides a melty texture, Parmesan adds a sharp flavor, and Provolone is a mild, creamy option. You can also use part-skim mozzarella for a lighter version.

4. Can I make Chicken Parmesan ahead of time?

Yes. You can bread and fry the chicken in advance, then store it in the fridge for up to a day before assembling and baking. However, add the sauce and cheese right before baking to keep the chicken crispy.

5. What’s the best way to reheat Chicken Parmesan?

Tip: Reheat in the oven at 350°F (175°C) to maintain crispness, or use a microwave for a faster option. If reheating in the microwave, place a damp paper towel over the dish to prevent the chicken from drying out.

6. Can I make a gluten-free version of Chicken Parmesan?

Yes. Substitute the breadcrumbs with gluten-free breadcrumbs and use gluten-free flour for dredging the chicken. 

7. What can I substitute for chicken?

Eggplant or tofu are great alternatives. For eggplant, slice, salt, and pat dry before breading and baking. For tofu, press it to remove excess moisture, then bread and bake as you would with chicken.

Baked Chicken Parm

Print Recipe Pin Recipe
Course Main Course
Cuisine Italian
Servings 4
Calories 316 kcal

Equipment

  • large sheet pan
  • baking rack

Ingredients
  

  • 1 pound boneless skinless chicken breasts sliced in half to make 8
  • 1/2 tsp Kosher salt
  • ¼ teaspoon fresh cracked black pepper
  • 1 cup Panko bread crumbs
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder
  • 1/4 cup grated Parmesan Cheese
  • cooking spray
  • 1 cup mozzarella cheese grated
  • 1 cup marinara sauce

Instructions
 

  • Remove the chicken breasts from the refrigerator up to an hour before cooking. You want them at room temperature for even cooking. Pat them dry with a paper towel and use a meat mallet to pound them to a uniform thickness. This helps you get that perfect golden brown crust.
  • In a shallow bowl, combine breadcrumbs, oregano, garlic powder, and grated parmesan cheese. After seasoning the chicken with salt and pepper, dip chicken cutlets into the breadcrumb mixture, ensuring a full coating on each.
  • Place a wire rack on a baking sheet lined with foil or parchment paper. Spray the rack with cooking spray for a healthy chicken option using less oil.
  • Preheat your oven to 450 degrees. Arrange the breaded chicken in a single layer on the wire rack to ensure even crisping. Bake for 20-25 minutes. Use an instant-read thermometer to ensure the chicken reaches an internal temperature of 165°F.
  • Remove the chicken from the oven and spoon 1-2 tablespoons of marinara sauce on top of each cutlet. Sprinkle with shredded mozzarella cheese. Return to the oven for 5 more minutes of baking, until the cheese is melted and bubbly.

Nutrition

Calories: 316kcalCarbohydrates: 16gProtein: 35gFat: 12gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 100mgSodium: 1108mgPotassium: 673mgFiber: 2gSugar: 3gVitamin A: 548IUVitamin C: 6mgCalcium: 243mgIron: 2mg
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Recipe/

Chicken & Vegetable Stew (slow cooker, low fat)

Chicken and vegetable stew

There’s nothing quite like a steaming bowl of chicken and vegetable stew to warm you up on a chilly night. And it gets even better when cooking time is completely hands off.  ❤ This slow cooker chicken stew recipe is the perfect blend of hearty ingredients and comforting flavors, making it a healthy dinner that the whole family will love.

Table of contents

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📝 Ingredients You’ll Need

Here’s what you need to whip up this tasty stew:

  • boneless, skinless chicken breasts, diced
  • mixed vegetables (carrots, celery, bell peppers, zucchini) – you can use frozen vegetables if that’s what you have!
  • diced tomatoes (with juice)
  • low-sodium chicken broth – you can 100% use cold water to make this dish if stock isn’t available.  
  • garlic, minced
  • dried thyme – we’re using dried herbs for this recipe.  Fresh herbs would also work well, you may want to tie them together or put in a sachet to easily pick them out.  
  • dried oregano
  • bay leaf
  • Salt and black pepper to taste
  • Fresh parsley for garnish (optional)
Jump to Recipe

👩‍🍳 How to Make my Chicken & vegetable Stew

Creating this healthy chicken stew is simple, thanks to the magic of the slow cooker. Follow these step-by-step instructions for the best results:

  1. Prep your ingredients – Dice the boneless, skinless chicken breasts and chop your fresh veggies. 
  2. Combine everything – In your slow cooker, combine the raw chicken, mixed vegetables, diced tomatoes, and chicken broth. Add the minced garlic, dried thyme, oregano, bay leaf, salt, and black pepper.
  3. Stir it up – Mix everything together to ensure the chicken and vegetables are well-coated with the seasonings.
  4. Cook it slow – Cover and cook on low for 6-8 hours or on high for 3-4 hours until the chicken is cooked through and the vegetables are tender.
  5. Final touches – Remove the bay leaf before serving. Garnish with fresh parsley if desired.
  6. Serve & Enjoy – Pair with a side of warm bread for a complete meal. 
Jump to Recipe

🍳 Alternative Cooking Instructions Without a Slow Cooker

If you don’t have a slow cooker, making this creamy chicken stew on the stovetop is just as simple… it just takes a bit more hands on time.  Here’s how:

  1. Preparation: Begin by chopping your vegetables and cutting the chicken into bite-sized pieces.
  2. Sauté: In a large pot or Dutch oven, heat a tablespoon of olive oil over medium heat. Add the chicken pieces and cook until they are browned on all sides. Remove the chicken from the pot and set aside.
  3. Cook Vegetables: In the same pot, add a bit more olive oil if needed. Add the mixed vegetables minced garlic, dried thyme, oregano, bay leaf, salt, and black pepper.
  4. Combine Ingredients: Return the chicken to the pot and chicken broth and tomatoes.
  5. Simmer: Bring the stew to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 45 minutes to an hour. Stir occasionally to prevent sticking.
  6. Thicken Stew: If you prefer a thicker consistency, mix a tablespoon of cornstarch with two tablespoons of cold water, then stir it into the stew until it thickens.
  7. Adjust Taste: Taste your stew and adjust the seasoning with salt and pepper. 

🍽️ Serving Suggestions

For a satisfying and hearty bowl of stew, serve your chicken and vegetable stew with some crusty bread.  Feel free to add frozen peas, diced red potatoes, sweet potatoes or green beans during the last hour of cooking for a bit of extra flavor and texture.  

📦 Storing Leftovers

If you find yourself with leftover chicken stew, store it in a freezer-safe container for up to three days in the fridge or three months in the freezer. Reheat slowly over medium heat to enjoy again.

🌿 Nutrition Information

Here’s the nutritional breakdown for this crockpot chicken stew recipe.  Note how low the fat is.  That’s because we’re taking advantage of the slow cooker and can avoid adding extra oil.  If you have the macros at the end you can always add a drizzle of extra virgin olive oil for flavor.  

  • Servings: 4
  • Serving Size: 1.5 cups
  • Calories: 285
  • Fat: 6g
  • Protein: 34g
  • Carbohydrates: 27g
  • Fiber: 8g

💡 Tips for the Best Stew

For added creaminess, experiment with different types of potatoes like russet potatoes or Yukon golds for a heartier texture. If you prefer a thicker stew, create a flour mixture or a cornstarch slurry to stir in at the end.  

Fresh rosemary would be a nice addition if you’re adding potatoes.  

This easy chicken stew is a great way to enjoy delicious slow cooker meals all year round.

Chicken and vegetable stew

Chicken & Vegetable Stew (slow cooker)

Print Recipe Pin Recipe
Course Main Course
Servings 4
Calories 285 kcal

Equipment

  • 1 Slow Cooker

Ingredients
  

  • 1 lb boneless skinless chicken breasts, diced
  • 4 cups mixed vegetables carrots, celery, onion, bell peppers, zucchini
  • 1 can 15 oz diced tomatoes (with juice)
  • 2 cups low-sodium chicken broth
  • 2 cloves garlic minced
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 bay leaf
  • Salt and pepper to taste
  • Fresh parsley for garnish optional

Instructions
 

  • In the slow cooker, combine the diced chicken, mixed vegetables, diced tomatoes, and chicken broth.
  • Add the minced garlic, dried thyme, oregano, bay leaf, salt, and pepper.
  • Stir everything together to ensure the chicken and vegetables are well-coated with the seasonings.
  • Cover and cook on low for 6-8 hours or on high for 3-4 hours until the chicken is cooked through and the vegetables are tender.
  • Remove the bay leaf before serving. Garnish with fresh parsley if desired.

Nutrition

Calories: 285kcalCarbohydrates: 27gProtein: 34gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 68mgSodium: 183mgPotassium: 930mgFiber: 8gSugar: 0.4gVitamin A: 9262IUVitamin C: 20mgCalcium: 74mgIron: 4mg
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
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Creamy Garlic Parmesan Chicken (low carb + instant pot)

Need a quicker than quick and delicious meal that will satisfy your entire family? This garlic parmesan chicken is just the thing you need. It’s an easy chicken dinner and packed with flavor – this recipe belongs in your weeknight dinner rotation.  And if you don’t have an instant pot, I’ve got you covered with instructions for stovetop and oven method.  

Table of contents

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😍 Why You’ll Love this Garlic Parmesan Chicken

This dish brings a twist to classic French cuisine, crafted for today’s busy family. Imagine tender chicken smothered in a creamy garlic sauce made with rich cream and Parmesan cheese—delicious, right? Plus, it’s a win for low-carb fans with just 6g of carbs per serving! If you’re looking for quick and satisfying low-carb recipes this egg roll in a bowl and cabbage pizzas may also interest you!

🗒️ Ingredients

  • boneless, skinless chicken breasts
  • chicken broth or chicken stock or veggie broth works too!
  • heavy cream
  • Parmesan cheese
  • garlic, minced (for that authentic garlic flavor) I like to use frozen cubes and garlic powder will work too, if that’s all you have!
  • Italian seasoning (a mixture of spices for added depth)
  • Salt and pepper, to taste
  • spinach (fresh or frozen)
  • olive oil
  • Fresh parsley
Jump to Recipe

👩🏻‍🍳 How to Make My Creamy Garlic Parmesan Chicken

Instant Pot Method

  1. Sauté Function Activation:

 Set your Instant Pot to sauté mode. Add a little olive oil and minced garlic cloves, allowing them to sauté for about 1 minute until fragrant. Be careful not to burn the garlic.

  1. Prepare the Chicken:

 Season the boneless skinless chicken breasts with salt, pepper, and Italian seasoning. Add them to the bottom of the pot, searing each side for about 2-3 minutes until golden brown.

  1. Pressure Cooking:

 Pour in the chicken broth, ensuring you scrape up any brown bits from the bottom of the pot with a wooden spoon. This prevents a burn notice. Close the lid, set the valve to sealing, and cook on high pressure for 10 minutes.

  1. Quick Release:

   Carefully execute a quick pressure release. Remove the cooked chicken and set it aside.

  1. Creating the Creamy Sauce:

 Stir in the heavy cream and Parmesan cheese until the mixture is smooth. Add in the spinach and return the chicken to the pot, cooking for an additional 2-3 minutes until heated through.

📓 Best served with

  Serve this creamy garlic chicken over zucchini noodles or alongside a side salad for a complete meal. And there’s no denying it would also go really well with creamy mashed potatoes.  

👝 How to Store Leftovers

Refrigeration: Once chicken has cooled and has come to room temperature, store any leftovers in an airtight container. It can be kept in the refrigerator for up to 3-4 days. Make sure to place the container at the back of the fridge where it’s coldest.

Freezing: For longer storage, you can freeze the creamy garlic chicken. Place the chicken and sauce in freezer-safe containers or resealable plastic bags, removing as much air as possible. Label with the date and freeze for up to 2 months.

Reheating: To reheat, thaw the frozen chicken overnight in the refrigerator. Warm it in a skillet over medium heat or in an oven set to 350°F (175°C) until thoroughly heated. Avoid reheating in the microwave, as it can cause the chicken to become rubbery and the sauce to separate.

    🧠 Common Questions

    Can I use chicken thighs?

    Chicken thighs and breasts are both excellent sources of lean protein, but they have their differences when it comes to calories and fat content! For instance, a 3-ounce skinless chicken breast packs in about 140 calories, with just 3 grams of total fat and a mere 1 gram of saturated fat. On the flip side, the same serving of dark meat without the skin offers 170 calories, 9 grams of total fat, and 3 grams of saturated fat. While the difference may seem small, it can really add up depending on your portion size. So, whether you prefer the light and lean breast or the rich, flavorful thigh, being mindful of these differences can help you make the best choice for your meal!

    You can use chicken thighs for this recipe, just keep in mind cook time will be slightly longer especially if you use bone in vs boneless chicken thighs.

    ​What if I don’t have an instant pot or pressure cooker?

    If you don’t have an Instant Pot, don’t worry! You can still enjoy this creamy garlic chicken using a stovetop and an oven, cooking time will just be a bit longer. Here’s how:

    1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C).
    2. Sear the Chicken: In a large oven-safe skillet, heat a tablespoon of olive oil over medium-high heat. Season your chicken breasts with salt and pepper, then sear them in the skillet for about 2-3 minutes on each side until golden brown. Remove the chicken and set it aside.
    3. Prepare the Sauce: In the same skillet, reduce the heat to medium and add a bit more olive oil if needed. Sauté minced garlic for about 1 minute until fragrant. Pour in the chicken broth and heavy cream, stirring to combine. Bring the mixture to a gentle simmer.
    4. Add Ingredients: Stir in the Parmesan cheese until the sauce is smooth. Add the spinach and return the chicken pieces to the skillet in a single layer.
    5. Bake: Transfer the skillet to the preheated oven. Bake for approximately 20-25 minutes until the chicken is cooked through and the sauce has slightly thickened. The internal temperature of the chicken should reach 165°F (74°C).
    6. Serve: Once done, remove from the oven and let it rest for a few minutes before serving. 

    ​Can this recipe really fit into a healthy diet?  

    ​Yes!  Let me explain.  While this recipe seems high in fat, it’s also high in protein and very satisfying.  I don’t recommend a high fat meal like this every day, but when we focus on low carb days, the majority of calories need to come from fat to gain the benefits of carb cycling.  (We talk about this more in my weight loss program called The FASTer Way).  

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    🍎 Nutritional Information

    For those counting macros, here’s what you can expect from each serving (1 chicken breast in sauce):

    • Calories: 250
    • Fat: 30g
    • Protein: 40g
    • Carbohydrates: 6g
    • Fiber: 1g

    This recipe makes 4 servings.  

    👯‍♀️ Get social!

    I love sharing great recipes and hearing from you! Snap a picture of your creamy garlic chicken, share it on social media, and tag me, @miss_nutritious_eats. 

    Creamy Garlic Parmesan Chicken

    Print Recipe Pin Recipe
    Course Main Course
    Cuisine Italian
    Servings 4
    Calories 473 kcal

    Equipment

    • 1 instant pot

    Ingredients
      

    • 4 boneless skinless chicken breasts
    • 1 cup chicken broth
    • 1 cup heavy cream
    • 1 cup Parmesan cheese grated
    • 4 cloves garlic minced
    • 1 teaspoon Italian seasoning
    • Salt and pepper to taste
    • 2 cups spinach fresh (1 cup frozen)
    • 1 tablespoon olive oil
    • Fresh parsley for garnish

    Instructions
     

    • For the Instant Pot, set it to sauté mode, adding olive oil and minced garlic; sauté for about 1 minute until fragrant.
    • Season the chicken breasts with salt, pepper, and Italian seasoning, then add them to the pot and sear on both sides for about 2-3 minutes.
    • Pour in the chicken broth, close the lid, and set the valve to sealing.
    • Cook on high pressure for 10 minutes, then carefully release the pressure.
    • Remove the chicken and set aside, stirring in the heavy cream and Parmesan cheese into the pot until smooth.
    • Add the spinach and return the chicken to the pot, cooking for an additional 2-3 minutes until heated through.

    Nutrition

    Calories: 473kcalCarbohydrates: 5gProtein: 36gFat: 35gSaturated Fat: 19gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gTrans Fat: 0.01gCholesterol: 158mgSodium: 779mgPotassium: 612mgFiber: 1gSugar: 2gVitamin A: 2520IUVitamin C: 7mgCalcium: 372mgIron: 1mg
    Keyword gluten free, low carb
    Tried this recipe?Let us know how it was!
    Articles/

    Sheet pan lemon and garlic shrimp with asparagus

    Looking for an easy sheet pan dinner that’s both delicious and perfect for busy weeknights? How about one that’s high in protein and lower in calories too?  This Sheet Pan Lemon Garlic Shrimp and Asparagus recipe has you covered. It’s a great way to make a complete meal with minimal effort and maximum flavor. 

    Jump to Recipe

    Table of contents

    😍 Why you’ll love my sheet pan asparagus & shrimp

    You will 100% love this sheetpan asparagus and shrimp recipe because it’s super quick to prepare, making it perfect for busy weeknights. It’s also high in protein, ensuring a satisfying meal without the fuss. Using a single sheetpan means minimal cleanup which noone will argue is a major bonus!

    📒 Ingredients

    • Large shrimp, peeled and deveined – I usually get frozen shrimp from Trader Joe’s or Costco and defrost what we need as needed.
    • fresh asparagus, trimmed
    • olive oil – regular olive oil is good for this. No need to do extra virgin olive oil.
    • garlic – I often use frozen cubes
    • lemon
    • paprika
    • Salt and black pepper
    • Fresh parsley

    👩🏻‍🍳 How to make my sheet pan asparagus & shrimp

    1. Prepare the Shrimp and Asparagus: Preheat your oven to 400°F (200°C). On a prepared sheet pan lined with parchment paper or non-stick spray, place asparagus and shrimp in separate halves of the pan. Trim ends of asparagus spears to remove any tough ends.
    2. Season the Ingredients: In a large bowl, mix together olive oil, minced garlic, fresh lemon juice, lemon zest, paprika, kosher salt, and black pepper. Add the shrimp and asparagus to the bowl and toss until well-coated. For marinated shrimp, you can leave the mixture to sit and absorb flavors for a few minutes of prep time.
    3. Arrange on the Sheet Pan: Spread everything into a single layer on your large sheet pan for even cooking. For best results, make sure the asparagus and shrimp aren’t overcrowded. If needed, use a second half of another pan.
    4. Bake: Cook in the preheated oven for about 10-12 minutes. Keep an eye on the shrimp as they cook; you’re looking for them to be pink and cooked through while the asparagus remains tender but still crunchy.
    5. Garnish and Serve: Remove from the oven and garnish with fresh parsley, lemon slices, and a sprinkle of parmesan cheese. Serve alongside a side of brown rice or coconut rice for a complete meal.

    🧠 Common Questions

    Does Shrimp Sizes Matter? The size of your shrimp can affect cooking time, so adjust accordingly. Fresh shrimp works best, but frozen shrimp is a good alternative—just make sure to thaw and pat dry with paper towels before using.  I usually buy frozen shrimp from Costco or Trader Joe’s.  

    Do I have to use fresh ingredients? Fresh asparagus and fresh lemon juice will enhance the flavors of this dish, making it a perfect asparagus dinner.

    What other seasonings can I use? Add a kick to your dish with red pepper flakes, onion powder, or garlic powder. The best part of this easy way to cook is how customizable it is!

    👝 How to store leftovers

    Storage and Meal Prep: This is an easy meal for meal prep. Save leftovers in airtight containers for lunch or as lighter meals throughout the week.

    Keep this easy recipe in your back pocket for quick weeknight dinners.  Shrimp cook so quickly, you’ll be making this sheet pan recipe more than you think!

    Sheetpan Shrimp and Asparagus

    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 10 minutes
    Total Time 15 minutes
    Course Main Course
    Cuisine American
    Servings 2
    Calories 314 kcal

    Ingredients
      

    • 1 lb large shrimp peeled and deveined
    • 1 bunch fresh asparagus trimmed
    • 2 tablespoons olive oil
    • 4 cloves garlic minced
    • 1 lemon zested and juiced
    • 1 teaspoon paprika
    • Salt and black pepper to taste
    • Fresh parsley chopped (for garnish)

    Instructions
     

    • Preheat your oven to 400°F (200°C). On a prepared sheet pan lined with parchment paper or non-stick spray, place asparagus and shrimp in separate halves of the pan. Trim ends of asparagus spears to remove any tough ends.
    • In a large bowl, mix together olive oil, minced garlic, fresh lemon juice, lemon zest, paprika, kosher salt, and black pepper. Add the shrimp and asparagus to the bowl and toss until well-coated. For marinated shrimp, you can leave the mixture to sit and absorb flavors for a few minutes of prep time.
    • Spread everything into a single layer on your large sheet pan for even cooking. For best results, make sure the asparagus and shrimp aren’t overcrowded. If needed, use a second half of another pan.
    • Cook in the preheated oven for about 10-12 minutes. Keep an eye on the shrimp as they cook; you’re looking for them to be pink and cooked through while the asparagus remains tender but still crunchy.
    • Remove from the oven and garnish with fresh parsley, lemon slices, and a sprinkle of parmesan cheese. Serve alongside a side of brown rice or coconut rice for a complete meal.

    Nutrition

    Calories: 314kcalCarbohydrates: 10gProtein: 32gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 0.02gCholesterol: 286mgSodium: 1287mgPotassium: 394mgFiber: 2gSugar: 2gVitamin A: 974IUVitamin C: 31mgCalcium: 152mgIron: 1mg
    Tried this recipe?Let us know how it was!

    About Me

    I’m Melanie.

    I’m a chef, registered dietitian, foodie, wife and mom.
    If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

    Melanie Marcus Selfie
    Articles/

    Gluten free muffin recipe with Libby’s pumpkin puree

    All I need is one cool day to open a can of pumpkin and start cooking with comforting flavors like pumpkin spice. And this is THE BEST pumpkin muffin recipe.  Thank you Kathleen Ashmore, recipe developer!!!  My family loves these – plus they are gluten-free and no one knows any better! I think it’s because they’re not a super dense muffin like a lot of other gluten free options. They’re the perfect blend of fluffy texture and rich pumpkin flavor. With simple ingredients and a straightforward baking process, I’m sure this recipe will quickly become a family favorite.

    Table of contents

    Ingredients

    To make these easy pumpkin muffins, you will need:

    Jump to Recipe
    • almond flour 
    • gluten-free all-purpose baking flour – I tend to use the Bob’s Red Mill gluten free 1:1 flour.
    • ground ginger
    • ground cinnamon
    • ground nutmeg
    • kosher salt
    • baking powder
    • baking soda
    • large eggs
    • coconut sugar 
    • pumpkin puree (pure pumpkin like libbys pumpkin, not pumpkin pie filling)
    • neutral oil (like coconut oil or vegetable oil)
    • Demerara sugar for sprinkling the muffin tops at the end.  You could also use brown sugar for the same effect.  

    Instructions

    Step-by-Step Baking Instructions

    1. Preheat the Oven:

       Preheat your oven to 425 degrees F. Prepare a standard 12-cup muffin pan by spraying the cups with non-stick baking spray or by using muffin liners.

    1. Mix Dry Ingredients:

       In a large mixing bowl or the bowl of a stand mixer, briefly whisk together all dry ingredients, including the almond flour, gluten-free all-purpose flour, ground ginger, ground cinnamon, ground nutmeg, kosher salt, baking powder, and baking soda.

    1. Combine Sugar and Wet Ingredients:

       Add the pumpkin puree, neutral oil, and coconut sugar to the dry ingredients. Mix to combine until no streaks of flour are visible. This will create a smooth pumpkin mixture.

    1. Add Eggs:

       Add the large eggs to the mixture and whisk for 10 seconds more to combine.

    1. Fill the Muffin Cups:

       Using an ice cream scoop, transfer the muffin batter evenly into the prepared muffin tin.

    1. Top Each Muffin:

       Distribute Demerara sugar evenly over the top of each muffin for a delightful crunch.

    1. Baking Time:

       Bake the muffins at 425 degrees F for 5 minutes, then turn the heat down to 350 degrees F and bake for an additional 15-20 minutes, until a cake tester comes out just clean.

    1. Cooling:

       Cool the muffins in the pan for 10 minutes before transferring them to a wire rack to cool completely.

    Tips and Variations

    • Mini Muffins:

      If you prefer mini muffins, simply adjust the baking time. Check for doneness after 10-12 minutes at 350 degrees F.

    • Add-Ins:

      For an extra treat, consider adding chocolate chips or chopped walnuts to the muffin batter before baking.

    • Toppings:

      A streusel topping or a cream cheese swirl can add an extra layer of flavor to these muffins. 

    Storage

    Store your muffins in an airtight container to keep them fresh. They can also be frozen for up to three months.

    Seriously, these are the best pumpkin muffins.   Perfect for the fall season and are sure to become a family favorite. 

    Nutrition

    One muffin comes in at just under 189 calories, 27g Carb, 9g Fat, 4g Protein and 3g Fiber. For a muffin as delicious as this one, that is very macro balanced!

    Pumpkin Muffins (GF)

    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 25 minutes
    Total Time 30 minutes
    Course Breakfast, Snack
    Cuisine American
    Servings 12
    Calories 189 kcal

    Ingredients
      

    • ½ cup almond flour
    • 1 ½ cup GF all purpose baking flour
    • 1 teaspoon ground ginger
    • 1 ½ teaspoons ground cinnamon
    • ¼ teaspoon ground nutmeg
    • 1 teaspoon kosher salt
    • 2 teaspoons baking powder
    • 1 teaspoon baking soda
    • 3 large eggs room temperature
    • 1 cup coconut sugar
    • 15 oz. pumpkin puree
    • ¼ cup neutral oil
    • Demerara sugar for sprinkling if desired

    Instructions
     

    • Preheat the oven to 425 degrees F.
    • Spray the cups of a standard 12 cup muffin tin with non-stick baking spray or use muffin liners.
    • In the bowl of a stand mixer, or using a large bowl and whisk, briefly whisk together all dry ingredients.
    • Add to the bowl the pumpkin, oil, and coconut sugar and mix to combine so there are no flour streaks visible.
    • Add the eggs and whisk for 10 seconds more to combine.
    • Transfer the batter evenly into the muffin cups. I like to use an ice cream scoop for this.
    • Distribute the Demerara sugar evenly over the tops of the muffins.
    • Bake for 5 minutes before turning the heat down to 350F and baking 15-20 minutes more until a cake tester comes out just clean.
    • Cool for 10 minutes in the pan before transferring to a rack to cool completely.

    Nutrition

    Serving: 1gCalories: 189kcalCarbohydrates: 27gProtein: 4gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 41mgSodium: 399mgPotassium: 92mgFiber: 3gSugar: 11gVitamin A: 5575IUVitamin C: 1mgCalcium: 77mgIron: 2mg
    Keyword dairy free, gluten free
    Tried this recipe?Let us know how it was!

    About Me

    I’m Melanie.

    I’m a chef, registered dietitian, foodie, wife and mom.
    If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

    Melanie Marcus Selfie