Single-Serve Protein Lunch Prep

This single‑serve protein lunch prep delivers a balanced meal in under half an hour, combining a lean protein, a rich garlic‑cheese sauce, and fresh herbs for flavor while the added protein powder ensures a satisfying protein hit for busy days.

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Ingredients

• 1 cup diced chicken breast (about 6 oz)
• 1 tbsp unsalted butter
• 6 cloves garlic, peeled and minced
• ¼ cup grated sharp cheddar cheese
• ¼ cup heavy cream
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped fresh chives
• ¼ tsp flaky sea salt
• ¼ tsp cracked black pepper
• 1 tbsp unflavoured whey protein powder

Step-by-Step Instructions

1. 1. Pat the chicken dry, season with salt and pepper, and set aside.
2. 2. Heat a non‑stick skillet over medium‑high heat, melt butter, then add minced garlic; sauté 30 seconds until fragrant.
3. 3. Add the chicken to the pan, cook 5‑6 minutes, turning once, until golden and cooked through.
4. 4. Reduce heat to medium, stir in heavy cream and grated cheese; simmer 2‑3 minutes, stirring until the sauce thickens and coats the chicken.
5. 5. Sprinkle the protein powder into the sauce, whisk quickly to incorporate without lumps.
6. 6. Remove from heat, fold in chopped parsley and chives, then transfer to a shallow bowl and serve immediately.

Tips for Success

• Dry the chicken thoroughly to achieve a proper sear.
• Do not overcook garlic; it burns quickly and becomes bitter.
• Add protein powder off the heat to prevent clumping.
• Taste the sauce before adding extra salt; the cheese already adds saltiness.
• Use a heavy-bottomed skillet to avoid hot spots that can scorch the sauce.

Storage

Cool the leftovers to room temperature, then refrigerate in an airtight container for up to 2 days. Reheat gently in a skillet over low heat, adding a splash of cream if the sauce has thickened. The dish freezes poorly because the cheese may grain, so avoid freezing if possible.

Notes

Dry chicken ensures a good sear; incorporate protein powder off heat to avoid clumps. Serve immediately for the best texture.

FAQs

Can I use a different protein instead of chicken?

Yes, turkey breast, tofu, or shrimp work well; adjust cooking time to ensure the protein is fully cooked but not over‑done.

What if I don’t have heavy cream?

Replace with half‑and‑half or whole milk; the sauce will be slightly thinner but still creamy.

Is the protein powder necessary?

It boosts the protein content without changing flavor; you can omit it if you prefer a simpler sauce.