Creamy Tuscan Chicken with Spinach

Why This Works for Intermittent Fasting

Creamy Tuscan chicken is built around two things your body needs most when breaking a fast: high-quality protein and satiating fat. The chicken thighs deliver around 35–40g of protein per serving, and the heavy cream sauce provides the dietary fat that keeps insulin low and hunger away for hours. With under 5g of net carbs per serving, this fits clean keto and low-carb protocols perfectly — and it is rich enough to serve as a single satisfying meal if you are eating one meal a day.

Ingredients

• 4 bone-in, skin-on chicken thighs (about 900g / 2 lbs total)
• 1 tablespoon olive oil
• 1 tablespoon butter
• 4 garlic cloves, minced
• 120ml (½ cup) chicken broth (no sugar added)
• 200ml (¾ cup) heavy cream
• 30g (⅓ cup) grated Parmesan, plus extra to serve
• 60g sun-dried tomatoes packed in olive oil, drained and roughly chopped (about ¼ cup)
• 120g (4 cups loosely packed) fresh baby spinach
• 1 teaspoon dried Italian herbs (or a mix of oregano, basil, and thyme)
• ½ teaspoon chilli flakes (optional)
• Salt and black pepper to taste
• Fresh basil leaves to garnish (optional)

Instructions

1. Season the chicken. Pat the chicken thighs completely dry with paper towels. Season generously on both sides with salt and black pepper.

2. Sear the chicken skin-side down. Heat olive oil in a large, heavy skillet (cast iron works best) over medium-high heat. Place chicken thighs skin-side down and cook without moving them for 7–8 minutes, until the skin is deep golden brown and releases easily from the pan. Flip and cook the other side for 5 minutes. Remove the chicken and set aside — it will not be fully cooked through yet.

3. Build the sauce. Reduce the heat to medium. Add the butter to the same pan. Once melted, add the garlic and cook for 60 seconds, stirring, until fragrant but not brown. Add the chicken broth and scrape up any browned bits from the bottom of the pan — this is where the flavour lives.

4. Add the cream and Parmesan. Pour in the heavy cream, add the Parmesan, Italian herbs, and chilli flakes if using. Stir to combine. Add the sun-dried tomatoes. Simmer on medium-low for 2–3 minutes until the sauce begins to thicken slightly.

5. Return the chicken. Nestle the chicken thighs back into the pan, skin-side up, so the skin stays above the sauce. Spoon a little sauce over each piece. Reduce the heat to low-medium, cover with a lid, and cook for 12–15 minutes, until the chicken is cooked through (internal temperature 75°C / 165°F).

6. Add the spinach. Remove the lid and stir the spinach into the sauce in batches — it wilts quickly. Once fully wilted, taste the sauce and adjust seasoning.

7. Rest and serve. Let the pan rest for 2 minutes off the heat. Serve the chicken with the sauce spooned generously over the top, a little extra Parmesan, and fresh basil if you have it.

Nutrition Per Serving

Nutrition is approximate and depends on exact chicken size and amount of sauce consumed.

Fasting Compatibility

This recipe is ideal for both 16:8 and OMAD protocols. The high fat-to-carb ratio keeps insulin suppressed after your meal, extending the fat-burning period. For OMAD, serve with an extra portion of sautéed greens or a simple green salad with olive oil to round out the meal. Works well in both early and late eating windows.

Related Recipes

• Pan-seared scallops with garlic butter and greens
• Baked chicken breast with sun-dried tomatoes and olives
• Whole roasted chicken with herbs and butter

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.