Creamy Tuscan Garlic Chicken Meal Prep – This chicken meal prep recipe has the most amazing creamy garlic sauce with spinach and sun-dried tomatoes. You won’t believe how easy, quick, and simple it is to cook chicken this way! This Tuscan chicken meal prep recipe is a restaurant-quality lunch ready in 30 minutes or less! A low-carb / Keto approved winner – Enjoy!
Table of Contents
Photo credit: © Eatwell101.com
Ingredients list for the Tuscan Chicken & Cauliflower Rice Meal Prep
- 2 large chicken breasts, sliced horizontally to make cutlets
- 2 teaspoons olive oil
- 2 tablespoons butter
- 5 cloves garlic, finely diced
- 1 small yellow onion, diced
- 1/3 cup (80ml) chicken broth
- 5 ounces (150g) jarred sun-dried tomato in oil, drained of oil
- 1 3/4 cups heavy cream
- Salt and pepper, to taste
- 3 cups baby spinach leaves
- 1/2 cup grated Parmesan
- 1 tablespoon fresh parsley, chopped
- 3 cups steamed cauliflower, riced
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Directions
1. To make the creamy garlic Tuscan chicken: Steam cauliflower rice in the microwave in a large bowl, covered, with 1/2 cup of water. Set aside.
2. Heat the oil in a large skillet over medium heat. Season the chicken cutlets on both sides with salt and pepper, and sear in the hot pan, for 5 minutes on each side, or until cooked through. Once chicken breasts are cooked, remove from the pan and set aside.
3. In the same pan, melt the butter in the remaining cooking juices. Add in the garlic and fry until fragrant (about one minute). Add onion and stir fry until translucent. Add the sun-dried tomatoes and fry for 1-2 minutes so they release their flavors. Finally, pour in the chicken broth, and allow the sauce to reduce down slightly.
4. Reduce heat to low, add the heavy cream, and bring to a gentle simmer, while stirring occasionally. Season the cream sauce with salt and pepper to your taste.
5. Add in the baby spinach and allow to wilt in the sauce, and add in the parmesan cheese. Allow cream sauce to simmer for a further minute until cheese melts through.
6. Add the pan-seared chicken breasts back into the pan; sprinkle with the parsley, and spoon the sauce over each chicken cutlet. Divide cauliflower rice into meal prep containers and top with the creamy garlic Tuscan chicken. Reheat in the microwave when ready to eat. Enjoy!
Photo credit: © Eatwell101.com
Tips for the Tuscan chicken recipe
This Tuscan chicken meal prep recipe is so easy, quick to cook, ready in under 25 minutes or less! Juicy chicken breasts are smothered in a luscious garlic butter spinach and sun-dried tomato cream sauce. The key for a creamy sauce is to gently simmer the cream sauce to avoid separating. For more flavor, you can add a dash of white wine instead using only chicken broth. Feel free to substitute chicken broth with vegetable broth or water. We slice the chicken breasts into cutlets so they cook quicker.
How to pan-sear chicken
- Use either skin-on or skinless chicken breasts. We like skinless because it allows us to reduce fat drips during cooking, and to cut the chicken breasts into thinner cutlets.
- To allow the chicken to crisp up evenly while cooking, yet staying juicy, bring the chicken cutlets at room temperature and pat dry with paper towels. This also helps to prevent sticking in the pan.
- Season chicken just before cooking to avoid drawing out the moisture and end up with dry meat.
- Make sure your pan is nice and hot before adding the chicken in. If you use chicken breasts that are extra thick, cook a little longer, reducing the heat to medium or medium-low, so you don’t burn the outside while the inside is still undercooked.
What other sides can I add to the Tuscan chicken meal prep?
- White or brown rice
- Pasta
- Steamed/roasted veggies are a low carb favorite ( zucchini noodles etc…)
How to store the Tuscan chicken?
This creamy garlic Tuscan chicken will last up to 3 days in the refrigerator if stored properly. Store cooled Tuscan chicken in an airtight meal prep containers. Seal and refrigerate. You can also freeze the Tuscan chicken in an airtight container for up to 1 month.
More Tuscan-Inspired Recipes
- CrockPot Tuscan Garlic Chicken
- Instant Pot Keto Tuscan Soup
- Tuscan Garlic Butter Salmon Skillet
- Tuscan Baked Chicken
Photo credit: © Eatwell101.com
Leave a Reply
Juanita
2021-10-09 20:22:44
So delicious! I used spaghettini instead of riced cauliflower.
Julie Pebworth
2021-04-07 11:56:38
This was absolutely delicious!!! Only difference was I used my own sundried tomatoes. My husband loved it too and we both said "this recipe is a keeper"!
Adrienne
2021-02-22 13:51:54
Thank you for sharing this! one of the best dishes I made. Your instructions are great!
