Healthy Tuscan Chicken (Creamy, High-Protein, 30 Minutes)

This healthy Tuscan chicken has everything you love about the classic creamy skillet dinner — golden chicken, garlic, sun-dried tomatoes and spinach in a rich Parmesan sauce — but the sauce is made with Greek yogurt instead of heavy cream. It’s ready in 30 minutes, cooks in one pan, and packs about 44g of protein per serving.

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Recipe at a Glance

• Prep time: 10 minutes
• Cook time: 20 minutes
• Total time: 30 minutes
• Servings: 4
• Protein: about 44g per serving
• Calories: about 320 kcal per serving
• Added sugar: none

Why You’ll Love This Tuscan Chicken

• Creamy without the cream: Greek yogurt and Parmesan make a silky sauce with a fraction of the fat of heavy cream.
• High in protein: About 44g of protein per serving keeps you full for hours.
• One pan, 30 minutes: Perfect for busy weeknights, with only one skillet to wash.
• Low-carb and gluten-free: Serve it over cauliflower rice or zucchini noodles for a light dinner.

Ingredients (serves 4)

For the chicken

• 1 1/2 lb (680 g) boneless, skinless chicken breasts (2 large breasts, sliced in half horizontally into 4 thin cutlets)
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tsp Italian seasoning
• 1/2 tsp paprika
• 1 tbsp olive oil

For the creamy Tuscan sauce

• 4 garlic cloves, minced
• 1/3 cup (50 g) sun-dried tomatoes in oil, drained and chopped
• 1/2 cup (120 ml) low-sodium chicken broth
• 3/4 cup (170 g) plain 2% Greek yogurt, at room temperature
• 1 tsp cornstarch
• 1/4 cup (25 g) finely grated Parmesan cheese
• 2 cups (60 g) baby spinach
• 1/4 tsp salt, or to taste
• Fresh basil leaves, for serving (optional)

How to Make Healthy Tuscan Chicken

1. Pat the chicken cutlets dry with paper towels. Season both sides with the salt, pepper, Italian seasoning and paprika.
2. Heat the olive oil in a large skillet over medium-high heat. Cook the chicken for 5–6 minutes per side, until golden and the internal temperature reaches 165°F (74°C). Transfer to a plate.
3. Lower the heat to medium. Add the garlic and sun-dried tomatoes to the same pan and cook for 1 minute, until fragrant.
4. Pour in the chicken broth and scrape up the browned bits from the bottom of the pan. Simmer for 2 minutes, then turn the heat to low.
5. In a bowl, whisk the Greek yogurt, cornstarch and Parmesan until smooth. Whisk in 2–3 tablespoons of the hot broth to warm the yogurt, then stir the mixture into the skillet. Keep the heat low and do not let the sauce boil.
6. Add the spinach and stir for 1–2 minutes, until wilted. Taste and add salt if needed.
7. Return the chicken and any juices to the pan. Spoon the sauce over the top and warm through for 2 minutes. Finish with fresh basil and serve.

Tips for the Best Creamy Sauce

• Use room-temperature yogurt: Cold yogurt added to a hot pan is more likely to split.
• Don’t skip the cornstarch: It stabilizes the yogurt so the sauce stays smooth and creamy.
• Keep the heat low: Once the yogurt goes in, never let the sauce boil.
• Slice the chicken thin: Thin cutlets cook quickly and evenly, so they stay juicy.

What to Serve with Tuscan Chicken

• Low-carb: Cauliflower rice, zucchini noodles or roasted broccoli.
• Hearty: Whole-wheat pasta, brown rice or quinoa.
• Fresh: A simple green salad with lemon and olive oil.

Variations

• Chicken thighs: Use boneless, skinless thighs and cook 6–7 minutes per side.
• Add mushrooms: Sauté 1 cup of sliced mushrooms with the garlic.
• Spicy: Add 1/4 tsp red pepper flakes with the garlic.
• Dairy-free: Replace the yogurt with 3/4 cup light coconut milk and skip the Parmesan.

Storage and Reheating

• Fridge: Store in an airtight container for up to 3 days.
• Meal prep: Divide into containers with cauliflower rice or brown rice for easy lunches.
• Reheat: Warm gently in a covered pan over low heat, or microwave at 50% power, stirring halfway. Add a splash of broth if the sauce thickens.
• Freezer: Not recommended, as yogurt sauces can turn grainy after freezing.

Nutrition (Estimated, Per Serving)

• Calories: about 320 kcal
• Protein: about 44g
• Carbohydrates: about 9g
• Fat: about 11g
• Fiber: about 2g
• Added sugar: 0g

Nutrition is an estimate based on the ingredients listed, without sides, and will vary with the brands you use.

Frequently Asked Questions

Will Greek yogurt curdle in the sauce?
Not if you use room-temperature yogurt, mix it with cornstarch, warm it with a little hot broth first, and keep the heat low so the sauce never boils.

Is Tuscan chicken healthy?
The classic version uses heavy cream and lots of cheese. This version uses Greek yogurt and a small amount of Parmesan, so it has about 320 calories and 44g of protein per serving.

Can I use milk instead of Greek yogurt?
Yes. Whisk 1 cup of milk with 1 tablespoon of cornstarch and simmer gently until thickened. The sauce will be lighter and slightly lower in protein.

Can I make Tuscan chicken ahead of time?
Yes. It keeps for 3 days in the fridge and reheats well over low heat with a splash of broth.