A simple, healthy, and flavorful high-protein chicken skillet made with garlic, fresh basil, tomatoes, and spinach.
This low-carb recipe is perfect for quick dinners, meal prep, and anyone following a healthy lifestyle or diabetic-friendly diet.
Juicy chicken breasts are seared until golden, then simmered in a light garlic tomato sauce with herbs for a fresh Mediterranean flavor.
Ready in under 30 minutes and made with simple ingredients.
Prep Time
10 minutes
Cook Time
20 minutes
Total Time
30 minutes
Servings
4 servings
Ingredients
- 4 boneless, skinless chicken breasts
- 2 tbsp olive oil
- 1 cup diced tomatoes (no sugar added)
- ½ cup fresh spinach, chopped
- ¼ cup onion, finely diced
- 2 garlic cloves, minced
- 1 tsp Italian seasoning
- salt and black pepper to taste
- fresh basil for garnish
Instructions
1. Sauté the aromatics
Heat olive oil in a large skillet over medium heat.
Add diced onion and cook for 2–3 minutes until softened.
Add minced garlic and cook for 30 seconds until fragrant.
2. Cook the chicken
Season chicken breasts with salt, pepper, and Italian seasoning.
Place chicken in the skillet and cook for 6–8 minutes per side until golden and cooked through.
3. Add vegetables
Add diced tomatoes and spinach to the skillet.
Stir gently and simmer for 5–7 minutes until the spinach wilts and flavors combine.
4. Garnish and serve
Top with fresh basil and serve warm.
Nutrition (per serving)
Calories: 280
Protein: 40 g
Carbohydrates: 4 g
Fat: 11 g
Sugar: 2 g
Fiber: 1 g
Low Carb • High Protein • Diabetic Friendly • Gluten Free
Tips
- Serve with cauliflower rice, zucchini noodles, or roasted vegetables.
- Great for weekly meal prep.
- Use chicken thighs instead of breasts for a juicier texture.
- Add chili flakes if you like a little heat.
