Low-Cal Creamy Tuscan Chicken With Spinach (High Protein Spring Dinner)

This lighter take on Tuscan chicken keeps all the cozy flavors you love without the heavy calories. It’s creamy, garlicky, and full of fresh spinach and tomatoes, with juicy seared chicken that stays tender. You get restaurant-level taste on a weeknight schedule.

Even better, it’s high in protein and easy to make in one pan. Serve it with a simple side, and dinner’s done.

What Makes This Recipe So Good

• Light but creamy: Greek yogurt and a splash of milk keep the sauce silky without heavy cream.
• High protein: Lean chicken breasts deliver staying power and help balance your plate.
• Fresh spring vibes: Spinach, basil, and tomatoes brighten the dish without extra calories.
• One-pan efficiency: Minimal cleanup, maximum flavor.
• Meal-prep friendly: Reheats well for quick lunches or easy weeknights.

Ingredients

• 1.5–2 pounds boneless, skinless chicken breasts (about 3–4 small breasts)
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning
• 1/2 teaspoon smoked paprika (optional for color and depth)
• 1 tablespoon olive oil
• 3–4 cloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 1/2 cup 2% milk (or unsweetened almond milk)
• 2 tablespoons grated Parmesan cheese
• 1/2 cup plain 2% Greek yogurt (room temperature)
• 1 cup cherry tomatoes, halved (or 1/2 cup sun-dried tomatoes, drained and chopped)
• 3–4 cups fresh baby spinach
• 1 tablespoon lemon juice
• 1–2 tablespoons chopped fresh basil (or 1/2 teaspoon dried)
• Red pepper flakes, to taste (optional)

Step-by-Step Instructions

1. Prep the chicken: Pat chicken dry. Slice larger breasts horizontally into cutlets for even cooking.

   Season both sides with 1/2 teaspoon salt, pepper, Italian seasoning, and smoked paprika.

2. Sear: Heat olive oil in a large skillet over medium-high. Add chicken and cook 3–4 minutes per side until golden and just cooked through (internal temp 165°F). Transfer to a plate and tent loosely with foil.
3. Sauté aromatics: Reduce heat to medium.

   Add garlic and cook 30 seconds until fragrant, scraping up browned bits.

4. Build the sauce: Stir in chicken broth and milk. Simmer 2–3 minutes to reduce slightly.
5. Add flavor: Whisk in Parmesan until melted. Remove pan from heat.

   In a small bowl, whisk Greek yogurt with a few tablespoons of the hot sauce to temper. Then stir the tempered yogurt into the skillet. Return to low heat and warm gently—do not boil.

6. Veggies: Add tomatoes and simmer 1 minute.

   Stir in spinach until just wilted.

7. Finish: Stir in lemon juice, remaining 1/2 teaspoon salt (adjust to taste), basil, and red pepper flakes if using.
8. Combine: Nestle chicken back into the sauce and spoon sauce over the top. Warm 1–2 minutes. Serve immediately.

How to Store

• Fridge: Store in an airtight container for up to 4 days.

  Cool fully before sealing.

• Reheat: Warm gently over low heat on the stove or at 50% power in the microwave. Add a splash of broth or milk if the sauce thickens.
• Freezer: Not ideal due to the yogurt-based sauce, which can separate. If you must freeze, thaw overnight and whisk the sauce while reheating.

Why This is Good for You

• High-quality protein: Chicken supports muscle repair and helps you feel full longer.
• Leafy greens: Spinach adds iron, folate, and vitamin K with very few calories.
• Lighter dairy: Greek yogurt brings creaminess and extra protein without heavy cream.
• Balanced fats: A measured amount of olive oil and Parmesan delivers flavor with control.

Common Mistakes to Avoid

• Boiling the yogurt sauce: High heat can cause splitting.

  Keep it low and gentle.

• Skipping the tempering step: Always whisk some hot sauce into the yogurt first for a smooth finish.
• Overcooking chicken: Aim for 165°F. Thin cutlets cook fast, so watch closely.
• Under-seasoning: Taste the sauce after adding lemon and adjust salt to make flavors pop.
• Overcrowding the pan: Sear in batches if needed to get good browning.

Alternatives

• Dairy-free: Use plain unsweetened coconut yogurt and a dairy-free Parmesan-style cheese, or skip cheese and add nutritional yeast.
• No yogurt: Use reduced-fat cream cheese (2–3 tablespoons) whisked into the sauce.
• Sun-dried tomato swap: Use fresh cherry tomatoes for fewer calories, or roasted red peppers for sweetness.
• Greens: Swap spinach for baby kale or Swiss chard (cook a minute longer).
• Protein: Try turkey cutlets or firm tofu (press and sear) for a lean alternative.
• Gluten-free sides: Serve with cauliflower rice, zucchini noodles, or polenta.

FAQ

How many calories are in a serving?

For a typical serving (one chicken breast with sauce), expect roughly 320–380 calories, depending on the size of the chicken and the dairy choices. Using almond milk and fresh tomatoes keeps it on the lower end.

Can I make this ahead?

Yes.

Cook fully, cool, and refrigerate. Reheat gently and add a splash of broth to loosen the sauce. It tastes even better the next day.

What should I serve with it?

Great options include steamed green beans, roasted asparagus, a light arugula salad, cauliflower rice, or a small portion of whole-grain pasta.

Can I use chicken thighs?

Absolutely.

Use boneless, skinless thighs and cook a bit longer until they reach 175°F for best tenderness.

How do I prevent the sauce from curdling?

Keep heat low after adding yogurt, temper it first, and avoid boiling. Stir gently and steadily.

Wrapping Up

This Low-Cal Creamy Tuscan Chicken with Spinach delivers comfort, protein, and bright spring flavor in one pan. It’s quick enough for weeknights and elegant enough for guests.

Keep it simple with a green veggie or light grain on the side, and you’ve got a balanced meal that feels satisfying without weighing you down.

Low-Cal Creamy Tuscan Chicken With Spinach (High Protein Spring Dinner) - Light, Comforting, and Flavor-Packed

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings 4 servings

Ingredients

  

• 1.5–2 pounds boneless, skinless chicken breasts (about 3–4 small breasts)
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning
• 1/2 teaspoon smoked paprika (optional for color and depth)
• 1 tablespoon olive oil
• 3–4 cloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 1/2 cup 2% milk (or unsweetened almond milk)
• 2 tablespoons grated Parmesan cheese
• 1/2 cup plain 2% Greek yogurt (room temperature)
• 1 cup cherry tomatoes, halved (or 1/2 cup sun-dried tomatoes, drained and chopped)
• 3–4 cups fresh baby spinach
• 1 tablespoon lemon juice
• 1–2 tablespoons chopped fresh basil (or 1/2 teaspoon dried)
• Red pepper flakes, to taste (optional)

Instructions

 

• Prep the chicken: Pat chicken dry. Slice larger breasts horizontally into cutlets for even cooking.Season both sides with 1/2 teaspoon salt, pepper, Italian seasoning, and smoked paprika.
• Sear: Heat olive oil in a large skillet over medium-high. Add chicken and cook 3–4 minutes per side until golden and just cooked through (internal temp 165°F). Transfer to a plate and tent loosely with foil.
• Sauté aromatics: Reduce heat to medium.Add garlic and cook 30 seconds until fragrant, scraping up browned bits.
• Build the sauce: Stir in chicken broth and milk. Simmer 2–3 minutes to reduce slightly.
• Add flavor: Whisk in Parmesan until melted. Remove pan from heat.In a small bowl, whisk Greek yogurt with a few tablespoons of the hot sauce to temper. Then stir the tempered yogurt into the skillet. Return to low heat and warm gently—do not boil.
• Veggies: Add tomatoes and simmer 1 minute.Stir in spinach until just wilted.
• Finish: Stir in lemon juice, remaining 1/2 teaspoon salt (adjust to taste), basil, and red pepper flakes if using.
• Combine: Nestle chicken back into the sauce and spoon sauce over the top. Warm 1–2 minutes. Serve immediately.