Creamy Chicken with Sun-Dried Tomatoes (High Protein, Keto & Gluten-Free)

If you’re tired of dry, boring chicken breast on repeat, this one is going to fix your week. Creamy Chicken with Sun-Dried Tomatoes is rich, garlicky, and loaded with a parmesan cream sauce that tastes like something from a restaurant menu — but it comes together in one skillet in about 30 minutes. With 33 grams of protein and only 11 grams of carbs per serving, it fits effortlessly into a high protein, keto, or gluten-free lifestyle without feeling like “diet food.”

This is the kind of dinner you make once and then keep on repeat, because it’s fast enough for a weeknight but tastes special enough for guests.

Why You’ll Love This Recipe

• High protein, low carb — 33g protein and just 11g carbs per serving, perfect for muscle gain, weight loss, or general macro tracking
• One pan, 31 minutes total — minimal cleanup, maximum flavor
• Keto and gluten-free friendly — no flour, no breadcrumbs, just real ingredients
• Restaurant-quality sauce — sun-dried tomatoes, garlic, and parmesan turn simple chicken into something crave-worthy
• Great for meal prep — reheats beautifully for lunches later in the week

Ingredients You’ll Need

• Olive oil
• Boneless, skinless chicken thighs (or chicken breasts)
• Salt and black pepper
• Garlic, minced
• Italian seasoning
• Oregano
• Red pepper flakes
• Sun-dried tomatoes, drained and thinly sliced
• Chicken stock
• Heavy cream
• Grated Parmesan
• Cornstarch
• Fresh basil, chopped

Chicken thighs are recommended here because they stay juicier than chicken breast and hold up well in a simmering sauce, but if you prefer leaner meat, chicken breast works too — just watch the cook time since breasts can dry out faster than thighs.

How to Make Creamy Chicken with Sun-Dried Tomatoes

Step 1: Brown the chicken.
Heat olive oil in a skillet over medium-high heat. Season the chicken thighs with salt and pepper, then sear for 2–3 minutes per side until golden. Remove from the skillet and set aside — the chicken doesn’t need to be fully cooked yet, it’ll finish in the sauce.

Step 2: Build the flavor base.
In the same skillet, add minced garlic, Italian seasoning, oregano, red pepper flakes, and sun-dried tomatoes. Sauté for 2–3 minutes until fragrant. This step is where most of the flavor comes from, so don’t rush it.

Step 3: Make the creamy sauce.
Pour in the chicken stock and heavy cream, then stir in the parmesan. Add the cornstarch and whisk immediately so it disperses evenly through the cream instead of clumping.

Step 4: Simmer everything together.
Return the chicken thighs to the skillet, spooning the sauce over them. Lower the heat, cover, and cook for 15–20 minutes until the chicken is fully cooked through. Cooking time will vary depending on the thickness of the thighs, so check for doneness rather than going by the clock alone. Stir occasionally so the sauce doesn’t stick or burn.

Step 5: Finish and serve.
Once the chicken is cooked through, stir in fresh basil and remove from the heat. Serve warm, spooning extra sauce over each piece. For the best presentation, top with a little extra parmesan, sliced sun-dried tomatoes, and basil before serving.

Nutrition Per Serving

• Calories: 387
• Protein: 33g
• Carbs: 11g
• Fat: 24g

Prep time: 5 minutes | Cook time: 26 minutes | Total time: 31 minutes | Servings: 4

Tips for the Best Results

• Don’t skip searing the chicken. Those golden-brown bits left in the pan are where a lot of the sauce’s depth comes from.
• Whisk the cornstarch in fast. Adding it directly to hot liquid without whisking can create lumps — mix it into the cream first if you want extra insurance.
• Use full-fat cream. It creates a thicker, richer sauce and helps this dish stay keto-friendly.
• Adjust the spice level. The red pepper flakes are optional — leave them out for a milder version, or double them if you like heat.
• Make it ahead. This dish reheats well, making it a solid choice for high protein meal prep. Store in an airtight container for up to 4 days.

Final Thoughts

Creamy Chicken with Sun-Dried Tomatoes proves that high protein eating doesn’t have to mean bland or repetitive. It’s rich, comforting, and easy enough for a Tuesday night, but good enough that you’ll want to make it again on purpose. Save this one for the next time you want a dinner that actually feels like a treat while still hitting your macros.