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High-Protein Garlic Chicken Skillet - Fast, Flavorful, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breasts (about 3–4 small to medium breasts)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked or sweet paprika
  • 1 teaspoon garlic powder
  • 2 tablespoons olive oil (divided)
  • 4–6 cloves fresh garlic, minced
  • 1/2 teaspoon crushed red pepper flakes (optional, for gentle heat)
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon lemon juice (plus extra wedges for serving)
  • 1 tablespoon soy sauce or coconut aminos
  • 2 teaspoons Dijon mustard
  • 1 tablespoon unsalted butter (or ghee)
  • 1 tablespoon chopped fresh parsley (or 1 teaspoon dried)
  • Optional add-ins: 2 cups baby spinach, steamed green beans, or blanched broccoli florets
  • Optional for serving: cooked rice, quinoa, or cauliflower rice

Method
 

  1. Prep the chicken: Pat the chicken dry with paper towels. Slice thicker breasts horizontally to make cutlets for quicker, even cooking. Season both sides with salt, pepper, paprika, and garlic powder.
  2. Heat the skillet: Warm 1 tablespoon olive oil in a large skillet over medium-high heat until it shimmers.
  3. Sear the chicken: Add chicken in a single layer. Cook 3–4 minutes per side until golden with a slight crust. The chicken doesn’t need to be fully cooked through yet. Transfer to a plate.
  4. Sauté the garlic: Reduce heat to medium. Add remaining 1 tablespoon olive oil. Stir in minced garlic and red pepper flakes. Cook 30–45 seconds, stirring constantly, until fragrant. Don’t brown the garlic or it will taste bitter.
  5. Build the sauce: Pour in chicken broth to deglaze the pan, scraping up any browned bits. Stir in lemon juice, soy sauce, and Dijon. Simmer 2 minutes to reduce slightly.
  6. Finish the chicken: Return chicken and any juices to the skillet. Spoon sauce over the top. Simmer 3–5 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
  7. Enrich and brighten: Turn off the heat. Swirl in the butter until melted for a glossy, silky sauce. Stir in parsley. Adjust salt and pepper to taste.
  8. Add greens (optional): If using spinach or other quick-cooking veggies, fold them into the hot skillet until just wilted and coated in sauce.
  9. Serve: Plate over rice, quinoa, or cauliflower rice. Spoon extra garlicky sauce on top and finish with a squeeze of lemon.