Name: Creamy Lemon Garlic Chicken Bowls
Prep time: 10 min
Cook time: 30 min
Ingredients: 850 g Spud Lite potatoes (peeled and roughly chopped); ¼ cup light milk; 1 tbsp 15–20g bone broth paste ((sub butter)); Salt & pepper (to taste); 600 g chicken thighs (4 medium); 50 g plain yogurt; ½ lemon (juiced); 2 cloves garlic (minced); Onion powder, paprika, all purpose seasoning, salt & pepper (to taste); 5 g butter (sub for olive oil); 4 cloves garlic (minced); Dash of paprika; Juice of 1 large lemon; 300 ml chicken stock; 200 ml light cream; 15 g parmesan (grated); Salt & pepper; Steamed broccolini & green beans; Fresh or semi dried parsley, parmesan & lemon zest

Yogurt-marinated air fryer chicken thighs, creamy lemon garlic sauce, bone broth mash, and steamed greens. This Creamy Lemon Garlic Chicken Bowls recipe is the kind of meal that looks and tastes like something from a restaurant but comes together in under an hour with 41g of protein per serve,

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Why You’ll Love This Creamy Lemon Garlic Chicken Bowls Recipe

41g of protein per bowl with 470 calories – high protein comfort food at its finest.

That sauce. Lemon, garlic, light cream, parmesan, and chicken stock – it’s rich, bright, and silky. You will want to put it on everything.

Bone broth mash instead of butter means extra richness and protein with less fat – and it tastes better.

Meal prep friendly – makes 4 bowls, stores well in the fridge for up to 4 days.

Macros Per Bowl

Macro	Per Serve
Calories	470
Protein	41g
Carbohydrates	31g
Fat	19g

Tips

Marinate overnight if you can. Even 30 minutes works, but overnight yogurt-marinated chicken is on another level.

Drain your potatoes really well. Watery potatoes make watery mash. After draining, return to the hot pot for a minute to steam off any excess moisture before mashing.

Use a potato ricer for the smoothest mash. If you want that ultra-silky, lump-free mash, a ricer is a total game changer- it presses the potato through fine holes so you get a perfectly smooth result every time without any risk of over-working it (which makes mash gluey). I love this one from Amazon!

Don’t rush the sauce. Let it simmer and reduce properly – a few minutes makes the difference between a thin sauce and a glossy, spoon-coating one.

Storage & Meal Prep

Fridge: Store components separately in airtight containers for up to 4 days. Keep the sauce separate from the mash so nothing goes gluggy.

Reheat: For best results: Warm the sauce in a small pan with a splash of chicken stock to loosen it back up. Microwave the mash with a tiny splash of milk. Reheat chicken in the air fryer at 180°C for 4–5 minutes to crisp back up. OR plate up and microwave all components together.

Freezer: The chicken and sauce freeze well for up to 2 months. Mash is best made fresh or kept fridge-only.

FAQ

Can I use chicken breast instead of thighs? Yes- breast works well but is less forgiving in the air fryer. Marinating overnight is especially important if using breast, and check it at 15 minutes to avoid overcooking.

Can I cook the chicken in a pan instead of the air fryer? Absolutely. Cook in a non-stick pan over medium-high heat for 5–6 minutes per side until golden and cooked through.

Can I make the sauce dairy free? Yes – swap light cream for coconut cream and leave out the parmesan (or use a dairy-free alternative). The flavour profile shifts slightly but it’s still delicious.

What can I serve this with instead of mash? Rice, cauliflower mash, roasted sweet potato, or pasta all work beautifully with this sauce.

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