Creamy Pepper Chicken and Broccoli
Seared chicken, tender broccoli, and a cracked-pepper cream sauce – skillet dinner in 30 minutes
This is steakhouse pepper cream on a weeknight clock. Chicken gets a hard sear, broccoli steams in the same pan, then garlic, cream, and a lot of black pepper pull into a sauce that clings to every bite. No pasta, no flour – just protein, greens, and heat.
One skillet, about 30 minutes. Serve it in a bowl as-is, or spoon it over cauliflower rice.
Why you’ll love this skillet
- 42g protein per bowl – a real dinner, not a side
- Only 7g net carbs – keto and low-carb friendly
- One pan, about 30 minutes start to table
- Cracked-pepper cream without a flour roux
- Broccoli built in so you do not need a second dish
- Reheats well for meal-prep lunches
Health notes
- High protein: Chicken plus a little Parmesan keeps you full.
- Low carb: Cream and cheese thicken the sauce – no pasta, no flour.
- Broccoli: Fiber, vitamin C, and volume with very few carbs.
- Black pepper: Flavor first – you can turn the heat up or down.
Key element – sear hard, then cream low
Get color on the chicken first. That browned fond is the sauce. After you add cream and cream cheese, drop the heat. A rolling boil can split the dairy. Gentle simmer, lots of cracked pepper at the end.
Ingredients
Chicken and broccoli
- 1 1/2 lb (680g) boneless chicken breasts or thighs, cut into large chunks
- 4 cups broccoli florets (about 1 large head)
- 1 Tbsp olive oil or avocado oil
- 1 Tbsp butter
- 3/4 tsp salt, divided
- 1 1/2 tsp freshly cracked black pepper, divided
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika (optional, for color)
Pepper cream sauce
- 3 garlic cloves, minced
- 4 oz (115g) cream cheese, cubed and softened
- 3/4 cup heavy cream
- 1/3 cup chicken broth
- 1/3 cup grated Parmesan
- 1/2 tsp onion powder
- Pinch of red pepper flakes (optional)
- Extra cracked pepper and chopped parsley to finish
Swaps
- Thighs: Juicier and more forgiving if you like extra sear.
- Lighter: Use half-and-half plus 2 extra Tbsp cream cheese.
- Extra veg: Add sliced mushrooms after the chicken comes out.
- Spicy: Double the black pepper and add a pinch of cayenne.
Instructions
| 1 | Season the chicken. Pat chicken dry. Toss with 1/2 tsp salt, 1 tsp cracked pepper, garlic powder, and paprika. Heat oil in a large skillet over medium-high until it shimmers. |
| 2 | Sear. Add chicken in a single layer. Cook 3 to 4 minutes per side until deep golden. It does not need to be cooked through yet. Transfer to a plate. |
| 3 | Cook the broccoli. Add butter to the same pan. Toss in broccoli, a pinch of salt, and 2 Tbsp water. Cover 3 to 4 minutes until bright green and just tender. Push to the side. |
| 4 | Make the sauce. Drop heat to medium-low. Stir in garlic 30 seconds. Add cream cheese, cream, broth, Parmesan, onion powder, remaining salt, and remaining 1/2 tsp pepper. Stir until smooth and slightly thick, 2 to 3 minutes. |
| 5 | Finish. Return chicken and juices. Simmer 3 to 5 minutes until chicken is 165 F (74 C) and the sauce coats a spoon. Taste, add more cracked pepper, and serve hot with parsley. |
Pro tips
- Freshly cracked pepper tastes brighter than pre-ground dust.
- Do not crowd the pan or the chicken steams instead of browning.
- Cube the cream cheese so it melts without lumps.
- If the sauce is thin, simmer uncovered 1 to 2 minutes. If tight, splash in broth.
- A last grind of pepper on the plate is what makes it “pepper chicken.”
Nutrition
| Nutrient | Per serving (1/4) |
|---|---|
| Calories | 420 |
| Protein | 42g |
| Net carbohydrates | 7g |
| Total carbohydrates | 10g |
| Fiber | 3g |
| Total fat | 24g |
| Sodium | 680mg |
Estimates. Chicken cut and cream brand will shift the numbers.
Variations
Steakhouse bowls
Serve over cauliflower rice with extra Parmesan and a squeeze of lemon.
Mushroom pepper
Saute 8 oz sliced mushrooms after the chicken comes out, then build the sauce on top.
Lemon pepper
Add 1 tsp lemon zest and a squeeze of juice at the end for a brighter sauce.
Bacon cream
Crisp 3 slices of bacon first, cook the chicken in a spoon of the fat, and crumble bacon over the bowls.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Covered; reheat gently so the sauce stays smooth |
| Freezer | Up to 2 months | Thaw overnight; add a splash of cream when reheating |
| Meal prep boxes | Up to 4 days | Keep extra broccoli on the side if you like it crisper |
FAQ
Test your knowledge
5 quick questions about this skillet
1. Protein per serving?
2. Net carbs per serving?
3. Safe internal temperature for the chicken?
4. When do you add the cream cheese?
5. What keeps this bowl low carb?
