Preparation Time: 15 minutes
Cooking Time: 25–30 minutes
Total Time: 40–45 minutes
Servings: 4

Ingredients

For the Chicken

• 1½ lb (680 g) boneless, skinless chicken breasts — About 4 medium breasts; pound to an even thickness.
• 1 tablespoon (15 ml) olive oil — For lightly coating the baking dish and chicken.
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon paprika

For the Imperial Topping

• ½ cup (120 g) plain nonfat Greek yogurt
• ½ cup (50–60 g) finely grated Parmesan cheese
• 2 tablespoons (30 g) mayonnaise
• 1 tablespoon (15 g) Dijon mustard
• 2 cloves garlic, finely minced
• 1 teaspoon Italian seasoning
• ½ teaspoon paprika
• ¼ teaspoon black pepper
• 1 tablespoon chopped fresh parsley — Optional, for finishing.

Directions

Preheat the oven.
Heat the oven to 400°F (200°C). Lightly grease a baking dish with some of the olive oil.
Prepare the chicken.
Pat the chicken breasts dry and pound the thickest areas gently until the pieces are approximately the same thickness. This helps them cook evenly and remain juicy.
Season the chicken.
Rub the chicken with the remaining olive oil, then season both sides with salt, black pepper, and paprika.
Make the Imperial topping.
In a bowl, mix the Greek yogurt, Parmesan, mayonnaise, Dijon mustard, garlic, Italian seasoning, paprika, and black pepper until smooth and evenly combined.
Top the chicken.
Arrange the chicken in the prepared baking dish. Spread the Imperial topping evenly over the upper surface of each piece. Avoid piling it excessively thickly in the center.
Bake.
Place the dish in the 400°F (200°C) oven and bake for approximately 25–30 minutes, depending on the thickness of the chicken. The topping should look creamy and lightly golden around the edges.
Check for doneness.
Insert an instant-read thermometer into the thickest part of the chicken. The chicken should reach 165°F (74°C) internally. The meat should look opaque and the juices should run clear.
Rest before serving.
Remove from the oven and let the chicken rest for 5 minutes. This helps retain moisture and makes the texture more tender.
Finish and serve.
Sprinkle with fresh parsley if desired. For a high-protein, low-carb plate, serve with roasted broccoli, green beans, asparagus, cauliflower, or a crisp salad.
High-protein cooking tip: Keep the chicken portions generous and avoid replacing the chicken with lower-protein ingredients. Using Greek yogurt and Parmesan in the topping also increases protein while keeping the recipe relatively low in carbohydrates.

Nutrition Facts (Per Serving – Approximate)
Calories: 350 kcal
Fats: 17 g
Cholesterol: 145 mg
Sodium: 450–550 mg
Potassium: 530 mg
Total Carbohydrates: 3 g
Fiber: 0.5 g
Net Carbs: 2.5 g
Sugars: 1.5 g
Protein: 48 g
Calcium: 180 mg