Quick and Easy Low Carb High Protein Chicken

The second those chicken medallions hit the hot butter in my Lodge Cast Iron Skillet, the sizzle is like music to my ears. You know that specific aroma, the one where garlic meets browning butter and lemon? It fills the kitchen instantly, making everyone wander in to ask when dinner is ready.

This post features one delicious, simple chicken dish packed with protein and perfect for low carb eating.

I used to think that a Quick and Easy Low Carb High Protein Meal with Chicken had to be boring, like plain grilled breasts and steamed broccoli. I was so wrong. After a few failed attempts where the chicken ended up like rubber and the vegetables were a soggy mess, I learned that the secret is all in the pan sauce and the timing.

We are talking about a meal that tastes like it came from a bistro but actually costs less than a fancy coffee.

If you are tired of the same old meal prep containers, this Quick and Easy Low Carb High Protein Meal with Chicken is going to change your Tuesday nights. We are skipping the heavy starches and leaning into fats that carry flavor, like grass fed butter and extra virgin olive oil.

Trust me on this, you won't even miss the pasta once those zucchini ribbons soak up the lemon and garlic juices.

Quick and Easy Low Carb High Protein Meal with Chicken

Achieving Deep Mahogany Crust

The key to a high protein meal with chicken is the initial sear. I always pat the meat bone dry with paper towels before seasoning. If there is moisture on the surface, the chicken steams instead of browning, and you lose that beautiful crust.

I use a over high heat oil or butter and let the medallions sit undisturbed for at least three minutes to let the proteins bond and brown properly.

Creating Velvety Flourless Emulsions

Most people reach for flour or cornstarch to thicken a sauce, but that adds unnecessary carbs. In this Quick and Easy Low Carb High Protein Meal with Chicken, we use the "cold butter mounting" technique.

By whisking cold butter into the simmering bone broth and lemon juice at the very end, the fat molecules suspend in the liquid. This creates a glossy, velvety coating that clings to every piece of meat.

Avoiding Soggy Zoodle Disasters

Zucchini ribbons are mostly water, so they can turn into a swamp if you aren't careful. I never cook them in the pan for more than two minutes. Honestly, don't even bother salt sweating them for a quick meal like this. Just toss them in the residual heat of the pan at the end.

They should stay bright green and have a slight snap, much like al dente pasta.

Master Searing and Emulsion

• Maillard Reaction: High heat causes amino acids and sugars to react, creating the brown crust and savory depth.
• Emulsification: Acidic lemon juice and bone broth bond with butter fats to create a stable, thick sauce.
• Carryover Cooking: Internal temperature rises after removing from heat, ensuring the chicken stays juicy instead of dry.
• Deglazing: Liquid releases the "fond" (browned bits) from the pan, incorporating concentrated flavor into the sauce.

Essential Timings and Yields

Sourcing Quality Low Carb Staples

To get the best results for this and Easy Low Carb High Protein Meal with Chicken, I recommend specific ingredients that provide the most bang for your buck.

• 1 lb chicken breast: Sliced into 1 inch medallions. Why this? Smaller pieces cook faster and provide more surface area for the savory crust.
  • Substitute: Chicken thighs (boneless/skinless) for more fat and moisture.
• 3 tbsp unsalted grass fed butter: Use a brand like Kerrygold. Why this? Higher fat content and better vitamin profile than standard butter.
  • Substitute: Ghee (clarified butter) for a higher smoke point.
• 2 medium zucchinis: Peeled into ribbons using a Y peeler. Why this? Ribbons hold sauce better than spirals and cook more evenly.
  • Substitute: Yellow squash or shirataki noodles.
• 0.25 cup chicken bone broth: Look for "Kitchen Basics" or similar high protein brands. Why this? Adds depth and a silky texture to the deglazing process.
  • Substitute: Dry white wine (Pinot Grigio) for a more sophisticated flavor profile.
• 2 tbsp sun dried tomatoes: Sliced thin. Why this? Provides a concentrated burst of umami and sweetness without added sugar.
  • Substitute: Fresh cherry tomatoes, halved.
• 4 cloves garlic: Minced finely.
  • Substitute: 1 tsp garlic powder in a pinch (but fresh is much better).
• 1 tbsp fresh lemon juice: Squeezed fresh.
  • Substitute: Apple cider vinegar.
• 1 tsp smoked paprika: For that deep, earthy color.
• 0.5 tsp sea salt & cracked black pepper: For basic seasoning.
• 1 tbsp extra virgin olive oil: For sautéing the greens.
• 1 tbsp fresh parsley: For a bright, clean finish.

Minimal Tools for Maximum Flavor

You don't need a professional kitchen to pull off this and Easy Low Carb High Protein Meal with Chicken. I swear by my Lodge 12 inch Cast Iron Skillet because it retains heat like nothing else, which is essential for that sear.

If you don't have cast iron, a heavy bottomed All Clad Stainless Steel Pan works great too. Just avoid thin, cheap non stick pans; they can't handle the heat needed for the Maillard reaction.

You will also need a sharp Chef's Knife (I use a Wüsthof) and a standard vegetable peeler to make those zucchini ribbons. A pair of stainless steel tongs is much better than a spatula for flipping those individual chicken medallions without tearing the crust.

Cooking Steps for Success

1. Perfectly Seasoned Chicken Searing

Pat the 1 lb chicken breast medallions dry. Toss them in a bowl with the 1 tsp smoked paprika, 0.5 tsp sea salt, and 0.5 tsp black pepper until coated. Note: Drying the meat is the most important step for a crisp exterior.

2. over High heat Medallion Transformation

Heat 1 tbsp of the butter in your skillet over medium high heat until it stops foaming. Add the chicken in a single layer. Cook 3 minutes until a deep golden brown crust forms on the bottom.

3. Flavor Building Pan Deglazing

Flip the chicken and move it to the outer edges of the pan. Add the 4 cloves minced garlic and 2 tbsp sun dried tomatoes to the center. Sauté for 1 minute until the garlic is fragrant but not brown.

4. Achieving a Glossy Finish

Pour in the 0.25 cup chicken bone broth and 1 tbsp lemon juice. Scrape the bottom of the pan to release the brown bits. Simmer for 2 minutes until the liquid reduces by half.

5. Final Sauce Emulsion

Turn the heat to low. Stir in the remaining 2 tbsp of cold grass fed butter. Whisk gently until the sauce looks thick and velvety. Remove the chicken and sauce from the pan and set aside.

6. Quick Zucchini Sauté

In the same pan, add 1 tbsp olive oil. Toss in the 2 medium zucchinis (peeled into ribbons). Sauté for 1 to 2 minutes until the ribbons are slightly wilted but still bright.

7. Combining the Elements

Return the chicken and sauce to the pan with the zucchini. Toss everything together for 30 seconds to coat the ribbons.

8. The Fresh Garnish

Turn off the heat. Sprinkle with the 1 tbsp fresh parsley. Serve immediately while the steam is rising and the sauce is glossy.

Solving Common Cooking Problems

Avoid Dry Stringy Meat

If your chicken feels like chewing on a rubber band, it is likely overcooked. Chicken breast is very lean and dries out once it passes 74°C (165°F). I usually pull mine off the heat at 71°C and let the carryover heat do the rest of the work.

Fix a Broken Sauce

Sometimes the butter separates from the broth, leaving you with a greasy puddle. This usually happens if the heat is too high when you add the final butter. To fix it, add a tiny splash of warm broth or water and whisk vigorously off the heat.

Flexible Swaps for Every Pantry

If you want a different flavor profile, you can easily adapt this Easy Low Carb High Protein Meal with Chicken. For a Mediterranean punch, I sometimes swap the parsley for fresh basil and add a tablespoon of capers to the pan sauce. This technique is actually quite similar to my Lemon Caper Chicken recipe, which relies on that same sharp acidity to balance the protein.

dairy-free Nutrition Power Move

If you need to avoid butter, you can use full fat coconut milk or even a bit of cashew cream to get that same emulsion. Just keep in mind that coconut milk will add a slight tropical note, which pairs wonderfully if you swap the paprika for a bit of curry powder.

Why Skip Expensive Takeout

This meal costs a fraction of what you'd pay at a restaurant. By using bone broth instead of expensive wine, you save money while increasing the protein content. It's a win win for both your wallet and your macros.

Achieving Better Texture Upgrades

For a crunchier finish, you can sprinkle some toasted pine nuts or crushed walnuts over the top before serving. The contrast between the velvety sauce and the crunchy nuts makes the dish feel much more "gourmet."

Storage and Waste Prevention

This High Protein Meal with Chicken stores surprisingly well for lunch the next day. Keep it in an airtight glass container in the fridge for up to 3 days. When reheating, do it gently on the stovetop with a tablespoon of water to loosen the sauce.

Microwaving often makes the chicken tough, so use a low power setting if you must.

Zero Waste Tip: Don't throw away the zucchini cores! Even though they are too soft for ribbons, you can chop them up and throw them into a freezer bag for your next soup or smoothie. Also, save any leftover bone broth in ice cube trays so you always have the perfect amount for a quick pan sauce later.

Complementary Flavors and Sides

While this is a complete High Protein Meal with Chicken on its own, you can bulk it up if you aren't strictly low carb. It pairs beautifully with a side of roasted cauliflower or even a small portion of quinoa. If you are looking for another prep friendly option, you might like my Thai Peanut Chicken recipe, which uses a similar high protein base but with a totally different flavor profile.

For those who love a bit of heat, a pinch of red pepper flakes added with the garlic transforms the dish. The spiciness cuts through the butter and makes the lemon pop even more.

Fresh Versus Convenience Options

When you're in a rush, the shortcut versions work, but the fresh garlic and lemon really make the difference in a High Protein Meal with Chicken. The jarred garlic can sometimes have a metallic aftertaste that ruins a delicate butter sauce.

One mistake I once made was trying to use "light" butter to save calories. Don't do it. The water content is too high, and the sauce will never emulsify; it just turns into a thin, watery mess. Stick to the real grass fed stuff for that luxurious mouthfeel. Right then, let's get cooking!

You've got this, and your dinner is going to be amazing.

Why Searing Matters

Many people think searing "seals in juices." This is a myth. Moisture loss happens regardless of the crust. The real reason we sear is for the Maillard reaction, which creates hundreds of new flavor compounds that you simply cannot get from boiling or steaming.

Butter vs Oil

You might hear that you should only use oil for high heat. While butter has a lower smoke point, using a mix of butter and a little oil (or using grass fed butter which has a slightly higher tolerance) allows you to get the flavor of the butter without it burning as quickly.

For this Easy Low Carb High Protein Meal with Chicken, the butter is essential for the sauce's structure.

I really hope you enjoy this Quick and Easy Low Carb High Protein Meal with Chicken as much as my family does. It’s a staple in our house because it’s fast, cheap, and actually keeps you full. If you're looking for another way to use these techniques, check out my How to Make recipe for a slightly creamier take on a similar garlic chicken base. Happy cooking!