Chicken Paprikash

A high-protein Eastern European classic made healthier for fitness enthusiasts

Nutritional Information (Per Serving)

• Protein: 38-42g
• Calories: ~350
• Carbs: 12g
• Fat: 14g
• Servings: 4

Ingredients

For the Chicken:

• 2 lbs (900g) boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
• 2 tbsp olive oil or avocado oil
• 1 tsp salt
• 1/2 tsp black pepper

For the Paprikash Sauce:

• 2 large onions, diced
• 3 cloves garlic, minced
• 3 tbsp sweet Hungarian paprika (this is key!)
• 1 tbsp tomato paste
• 2 tbsp all-purpose flour (or almond flour for lower carb)
• 2 cups low-sodium chicken broth
• 1 cup plain Greek yogurt (0% fat)
• 1 bay leaf
• 1 tsp caraway seeds (optional, but authentic)
• Salt and pepper to taste
• 2 tbsp fresh parsley, chopped

For Serving:

• Cauliflower rice, zucchini noodles, or whole grain egg noodles

Instructions

Step 1: Prepare the Chicken

1. Season chicken pieces with salt and pepper.
2. Heat olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat.
3. Brown chicken pieces in batches, about 4-5 minutes per side. Don’t overcrowd the pan.
4. Remove chicken and set aside (it doesn’t need to be fully cooked yet).

Step 2: Build the Base

1. In the same pot, add diced onions and cook until softened and lightly golden, about 5-6 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in tomato paste and cook for 1 minute.
4. Add paprika and stir constantly for 30 seconds (be careful not to burn it!).

Step 3: Create the Sauce

1. Sprinkle flour over the onion mixture and stir to combine.
2. Gradually whisk in chicken broth, making sure no lumps form.
3. Add bay leaf and caraway seeds (if using).
4. Bring to a gentle simmer.

Step 4: Finish the Dish

1. Return browned chicken to the pot.
2. Cover and simmer on low heat for 20-25 minutes, until chicken is fully cooked and tender.
3. Remove from heat and let cool for 2-3 minutes.
4. Remove bay leaf.
5. Slowly stir in Greek yogurt (add gradually to prevent curdling).
6. Taste and adjust seasoning with salt and pepper.
7. Garnish with fresh chopped parsley.

Serving Suggestions

For Maximum Protein:

• Serve over cauliflower rice with a side of steamed broccoli
• Top with an extra dollop of Greek yogurt

For Carb Loading:

• Serve over whole grain egg noodles or brown rice
• Add a side of roasted vegetables

For Meal Prep:

• Store in refrigerator for up to 4 days
• Reheat gently and add a splash of broth if needed
• The flavors actually improve after a day!

Pro Tips for Bodybuilders

1. Use chicken thighs – They stay more tender and have slightly higher protein than breasts
2. Double the Greek yogurt – Stir in extra at the end for more protein and creaminess
3. Add vegetables – Bell peppers, mushrooms, or zucchini boost volume without many calories
4. Make it spicier – Add hot paprika or cayenne for metabolism boost
5. Batch cook – This recipe doubles easily and freezes well for up to 3 months

Authentic Hungarian Notes

• Paprika is everything – Use high-quality sweet Hungarian paprika for authentic flavor
• Low and slow – Traditional paprikash is never rushed
• Sour cream substitute – Greek yogurt provides the same tangy creaminess with way more protein
• Caraway seeds – Optional but adds that distinctive Eastern European flavor

Total Prep Time: 15 minutes
Cook Time: 35 minutes
Difficulty: Easy to Medium