If you’re managing digestive issues or following a low-residue diet, getting enough protein without triggering symptoms can feel like a puzzle. Most high-protein foods come with a side of fiber—beans, whole grains, and fibrous vegetables—that can be hard on a sensitive gut.
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This recipe solves that problem by focusing on lean protein and low-fiber vegetables, cooked in a way that maximizes flavor and tenderness. It’s designed to be gentle on your stomach while keeping you full and satisfied.
Quick win: use a meat thermometer to ensure your chicken reaches 165°F (74°C) without overcooking, which keeps it juicy and easy to digest.
Why You'll Love This Recipe
About the Ingredients
1 lb (450g) boneless, skinless chicken breast, cut into 1-inch pieces
Chicken breast is lean and low in fiber. For a juicier option, use chicken thighs, but note they have more fat.
2 tbsp (30ml) olive oil, divided
Olive oil adds healthy fats and helps sear. You can substitute avocado oil for a higher smoke point.
1 medium zucchini (about 200g), diced
Zucchini is low in fiber and cooks quickly. If you prefer, use yellow squash or peeled eggplant.
1 cup (150g) cherry tomatoes, halved
Cherry tomatoes are lower in fiber than larger varieties. If you're avoiding seeds, scoop them out.
1/2 cup (120ml) low-sodium chicken broth
Broth adds moisture and flavor. Use vegetable broth for a vegetarian version.
1/2 cup (120ml) heavy cream
Heavy cream makes the sauce rich and creamy. For a lighter option, use half-and-half, but the sauce will be thinner.
1/4 cup (25g) grated Parmesan cheese
Parmesan adds umami and thickness. Freshly grated melts better than pre-shredded.
1 tsp dried oregano
Oregano adds a Mediterranean flavor. Use 1 tbsp fresh if you have it.
1/2 tsp garlic powder
Garlic powder is convenient and low in fiber. Substitute 1 clove minced garlic if you prefer.
Salt and freshly ground black pepper, to taste
Seasoning is key. Use fine sea salt for even distribution.
Tips & Tricks
Don't overcook the chicken
it will become tough and dry. Use a meat thermometer to pull it at 165°F (74°C).
- If your stomach is very sensitive, peel the zucchini and remove seeds from tomatoes to reduce insoluble fiber further.
- To keep the sauce from breaking, remove the pan from heat before adding the cream, then stir gently.
Pro Tips
Step-by-Step Instructions
1. Season and Sear Chicken
Pat chicken dry and season with salt, pepper, and garlic powder. Heat 1 tbsp olive oil in a large skillet over medium-high heat (400°F/200°C). Add chicken in a single layer and cook for 4-5 minutes per side until golden brown and cooked through (internal temp 165°F/74°C). Remove and set aside.
2. Sauté Vegetables
In the same skillet, add remaining 1 tbsp olive oil. Add zucchini and cook for 3-4 minutes until tender and lightly browned. Add cherry tomatoes and cook for 2 more minutes until they start to soften.
3. Make the Sauce
Pour in chicken broth, scraping up any browned bits from the bottom. Bring to a simmer and let reduce by half, about 3 minutes. Reduce heat to low (200°F/93°C) and stir in heavy cream and Parmesan cheese until smooth.
4. Combine and Simmer
Return chicken to the skillet, along with any juices. Stir to coat with sauce. Let simmer gently for 2-3 minutes until everything is heated through and sauce has thickened slightly. Season with oregano and adjust salt and pepper.
5. Serve and Enjoy
Serve immediately over cooked white rice, pasta, or mashed potatoes if desired (these are also low in fiber). Garnish with extra Parmesan if you like.
Delicious Variations
- Swap chicken for turkey breast or pork tenderloin, adjusting cooking time as needed.
- Add 1/2 cup of cooked white rice directly to the skillet for a one-pan meal.
- Use coconut milk instead of heavy cream for a dairy-free version, and add a pinch of curry powder.
How to Store High Protein Low Fiber Meals
Refrigerator
Store in an airtight container for up to 3 days.
Freezer
Freeze for up to 2 months in a freezer-safe container. Thaw overnight in the fridge.
Reheating
Reheat gently in a skillet over medium heat, adding a splash of broth or water to loosen the sauce.
Frequently Asked Questions
Q: What are high protein low fiber foods?
High protein low fiber foods include lean meats, poultry, fish, eggs, dairy, and refined grains like white rice. This recipe uses chicken and low-fiber vegetables to keep fiber under 3g per serving.
Q: Can I eat this on a low residue diet?
Yes, this recipe is suitable for a low residue diet because it uses well-cooked, peeled vegetables and lean protein. Avoid the tomato seeds if you're in a strict phase.
Q: How can I increase the protein without adding fiber?
Add extra chicken, a scoop of collagen peptides, or a side of Greek yogurt. These are high in protein and contain no fiber.
Q: Is this recipe gluten-free?
Yes, all ingredients are naturally gluten-free. Just ensure your chicken broth and Parmesan are certified gluten-free if needed.
Q: Can I make this dairy-free?
Yes, use coconut cream or a dairy-free cream alternative, and skip the Parmesan or use a nutritional yeast substitute.
Try this tonight and see how easy it is to hit your protein goals without irritating your gut. Let me know in the comments how you customized it!
High Protein Low Fiber Meals
High Protein Low Fiber Meals: a 30-minute skillet dinner with tender chicken, creamy sauce, and 28g protein per serving.
🧂 Ingredients
- 1 lb (450g) boneless, skinless chicken breast, cut into 1-inch pieces
- 2 tbsp (30ml) olive oil, divided
- 1 medium zucchini (about 200g), diced
- 1 cup (150g) cherry tomatoes, halved
- 1/2 cup (120ml) low-sodium chicken broth
- 1/2 cup (120ml) heavy cream
- 1/4 cup (25g) grated Parmesan cheese
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- Salt and freshly ground black pepper, to taste
📋 Instructions
- 1Season and Sear Chicken — Pat chicken dry and season with salt, pepper, and garlic powder. Heat 1 tbsp olive oil in a large skillet over medium-high heat (400°F/200°C). Add chicken in a single layer and cook for 4-5 minutes per side until golden brown and cooked through (internal temp 165°F/74°C). Remove and set aside.
- 2Sauté Vegetables — In the same skillet, add remaining 1 tbsp olive oil. Add zucchini and cook for 3-4 minutes until tender and lightly browned. Add cherry tomatoes and cook for 2 more minutes until they start to soften.
- 3Make the Sauce — Pour in chicken broth, scraping up any browned bits from the bottom. Bring to a simmer and let reduce by half, about 3 minutes. Reduce heat to low (200°F/93°C) and stir in heavy cream and Parmesan cheese until smooth.
- 4Combine and Simmer — Return chicken to the skillet, along with any juices. Stir to coat with sauce. Let simmer gently for 2-3 minutes until everything is heated through and sauce has thickened slightly. Season with oregano and adjust salt and pepper.
- 5Serve and Enjoy — Serve immediately over cooked white rice, pasta, or mashed potatoes if desired (these are also low in fiber). Garnish with extra Parmesan if you like.
Kenji covers tech productivity and digital minimalism for remote workers. He writes about streamlining workflows and cutting digital clutter with a focus on mental clarity, not just efficiency.
