Creamy Pesto Chicken Protein Meal Prep (Greek Yogurt Base) – Simple, Satisfying, and High-Protein

This creamy pesto chicken checks all the boxes: fast, flavorful, and packed with protein. The Greek yogurt base gives you the richness of a cream sauce without weighing you down. It’s the kind of meal prep that tastes fresh all week and doesn’t require a long ingredient list.

You’ll get tender chicken, a tangy-herby sauce, and a veggie side that actually holds up in the fridge. If you want a no-fuss lunch or dinner that fuels your day, this one’s a keeper.

Why This Recipe Works

• High protein, lower fat: Greek yogurt brings creaminess with a big protein boost and less saturated fat than heavy cream.
• Bright, balanced flavor: Store-bought or homemade pesto adds basil, garlic, and Parmesan, while lemon keeps it light.
• Meal-prep friendly: The sauce clings to the chicken and reheats well, staying smooth and flavorful.
• Versatile sides: Pair with roasted veggies, pasta, or grains to match your goals.

Ingredients

• 1.5–2 lbs boneless, skinless chicken breast (or thighs), cut into bite-size pieces
• 1 tablespoon olive oil
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 cup plain 2% or nonfat Greek yogurt
• 1/3–1/2 cup pesto (store-bought or homemade)
• 1–2 tablespoons lemon juice, plus zest of 1/2 lemon (optional but recommended)
• 2 tablespoons grated Parmesan or Pecorino Romano
• 2–3 tablespoons low-sodium chicken broth or water (to thin, if needed)
• Optional add-ins: 1 cup halved cherry tomatoes, 1–2 cups baby spinach, crushed red pepper
• Sides for meal prep: cooked brown rice or quinoa, roasted broccoli or zucchini, or whole-wheat pasta

Instructions

1. Season the chicken: Pat chicken dry. Toss with olive oil, 1/2 teaspoon salt, black pepper, garlic powder, and onion powder.
2. Cook the chicken: Heat a large skillet over medium-high.

   Add the chicken in a single layer. Sear 3–4 minutes per side until browned and cooked through. Remove to a bowl and let rest.

3. Make the creamy pesto sauce: In a mixing bowl, stir together Greek yogurt, pesto, lemon juice, lemon zest, Parmesan, and remaining 1/2 teaspoon salt.

   Add 1–3 tablespoons broth or water to loosen to a silky, spoonable consistency.

4. Combine: Reduce skillet heat to low. Add cooked chicken back to the pan. Stir in the yogurt-pesto sauce until just warmed through, 1–2 minutes.

   Do not boil.

5. Optional veggies: Fold in spinach until wilted and add cherry tomatoes for brightness. Taste and adjust seasoning with more lemon, salt, or red pepper flakes.
6. Assemble meal prep: Divide cooked rice, quinoa, or pasta into 4–5 containers. Top with creamy pesto chicken and roasted veggies.

Storage Instructions

• Refrigerate: Store in airtight containers for 3–4 days.
• Reheat: Microwave in 45–60 second bursts, stirring between rounds, until warmed.

  Add a splash of water or broth if the sauce thickens.

• Freezer: You can freeze, but texture may change slightly due to yogurt. If freezing, use full-fat yogurt and thaw overnight before reheating gently.

Health Benefits

• Protein-forward: Greek yogurt and chicken deliver a strong protein hit to support muscle repair and satiety.
• Better fats: Olive oil and pesto provide heart-healthy unsaturated fats.
• Lower in calories than cream-based sauces: Greek yogurt keeps it creamy without the heavy calorie load.
• Micronutrients: Basil and spinach offer vitamin K and antioxidants; lemon adds vitamin C.

Common Mistakes to Avoid

• Overheating the sauce: Boiling yogurt can cause curdling. Keep heat low and warm gently.
• Skipping the pat-dry step: Wet chicken won’t brown well and can turn rubbery.
• Underseasoning: Taste and adjust salt, lemon, and Parmesan to balance tang and richness.
• Too-thick sauce: Thin with a splash of broth or water until it coats the chicken smoothly.

Alternatives

• Protein swaps: Use turkey tenderloins, shrimp, or extra-firm tofu (press and pan-sear) for a different twist.
• Dairy options: For extra richness, use full-fat Greek yogurt.

  For dairy-sensitive, try lactose-free Greek yogurt.

• Pesto variations: Try kale-walnut pesto, spinach-almond pesto, or sun-dried tomato pesto.
• Low-carb sides: Serve with zucchini noodles, cauliflower rice, or roasted asparagus.
• Add fiber: Mix in chickpeas or serve over farro or barley for more chew and staying power.

FAQ

Can I use rotisserie chicken?

Yes. Shred it and warm gently in the skillet, then fold in the sauce off the heat. Reduce salt since rotisserie chicken is often seasoned.

Will nonfat Greek yogurt work?

It works, but 2% gives a creamier, more stable sauce.

If using nonfat, avoid high heat and consider an extra tablespoon of Parmesan for body.

How can I prevent curdling?

Keep the pan on low, add the yogurt sauce after the chicken is cooked, and warm just until steamy. A splash of broth helps smooth things out.

Is store-bought pesto okay?

Absolutely. Choose one with olive oil and real Parmesan for best flavor.

Taste before adding salt.

How many servings does this make?

About 4–5 meal prep portions, depending on sides and appetite.

Wrapping Up

This creamy pesto chicken is a reliable, high-protein meal prep that feels comforting without being heavy. With Greek yogurt as the base, you get a smooth sauce, bright flavors, and easy reheating all week. Mix and match sides, tweak the pesto, and make it your own.

Simple, satisfying, and ready when you are.