Lean "Keto Blast" Chicken
15 min prep12 min cookEasy

Lean "Keto Blast" Chicken

Loaded chicken breast with melted mozzarella, sun-dried tomatoes, and arugula — only 305 calories and 52g protein

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A loaded, savory chicken breast topped with gooey steam-melted light mozzarella, dry-packed sun-dried tomatoes, and fresh basil — like a deconstructed Caprese on top of lean protein. The "steam-melt" technique makes even light cheese drape perfectly. Served with steamed broccoli for a complete low-carb meal. 305 calories, 52g of protein, only 6g of fat, and just 9g of carbs.

📊Nutrition

Per serving

0kcalCalories
0gProtein
0gFats
0gCarbs

🧾Ingredients

0/8

Loaded Chicken

  • 200gFresh chicken breast, butterflied or pounded flatCreates a wide "pizza" base for the toppings
  • 30gLight mozzarella cheese (shredded or sliced)
  • 15gDry-packed sun-dried tomatoesThe crucial switch! Oil-packed carry a massive hidden calorie load
  • a small handfulFresh arugula
  • as neededZero-calorie cooking spray
  • to tasteSea salt, black pepper, and garlic powder

Clean Veggies

  • 60gFresh broccoli florets
  • 60gFresh carrots, sliced diagonally

👨‍🍳Method

1

Rehydrate the Tomatoes

10 min

Place your dry-packed sun-dried tomatoes in a small bowl and cover them with hot water for about 10 minutes to plump them up and make them tender. Drain and set aside.

💡Dry-packed sun-dried tomatoes have all the intense flavor of oil-packed ones but save you roughly 50+ calories per serving.
2

Prep the Veggies

6 min

Bring a small pot of lightly salted water to a boil. Add the sliced carrots and boil for 2 minutes, then add the broccoli florets. Boil for another 3-4 minutes until both are fork-tender but still vibrant and slightly crisp. Drain and set aside.

3

Sear the Chicken Base

5 min

Heat a non-stick skillet over medium-high heat. Coat it lightly with zero-calorie cooking spray. Season your flattened chicken breast generously on both sides with salt, pepper, and garlic powder. Sear the chicken for 4-5 minutes on the first side until it develops a beautiful golden crust.

💡Don't move the chicken once it hits the pan — let it develop that gorgeous golden crust undisturbed.
4

Melt the Cheese

3 min

Flip the chicken. Immediately layer your light mozzarella cheese evenly over the top of the hot chicken breast. Add a tiny splash of water (about a teaspoon) to the empty space in the hot skillet and quickly cover it with a lid. The trapped steam will perfectly melt the light mozzarella in about 2-3 minutes while the bottom of the chicken finishes cooking.

💡The steam-melt method is the secret — it melts even light cheese perfectly without needing a broiler!
5

Assemble and Serve

1 min

Transfer your cheesy chicken breast to a plate. Top it with the fresh arugula and your rehydrated sun-dried tomatoes, just like in the photo. Arrange the steamed broccoli and carrots neatly on the side. Serve immediately and enjoy the "blast" of flavor!

💡The fresh, peppery arugula on top of the hot melted cheese creates an incredible contrast of textures and temperatures.
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