SEO Meta Description: This healthy chicken paprikash uses Greek yogurt instead of sour cream — only 310 calories, 38g protein. Authentic Hungarian flavour without the guilt. Easy 45-minute recipe. Read Time: 9 min read Difficulty: Easy Servings: 4 servings

Healthy Chicken Paprikash — Low Calorie Hungarian Classic (310 kcal, 38g Protein)

Chicken paprikash — csirkepaprikás in Hungarian — is one of Central Europe’s greatest comfort foods. Succulent chicken pieces cooked in a sauce so deeply flavoured with sweet Hungarian paprika that the whole kitchen turns a gorgeous rust-red colour. Traditionally, the sauce is made rich and velvety with full-fat sour cream. My healthy version uses low-fat Greek yogurt added off the heat — a swap so seamless that even Hungarian grandmothers have been fooled. The result is 310 calories and 38 grams of protein per serving: a high-protein, deeply satisfying meal that fits beautifully into any healthy eating or weight-loss plan.

Ingredients

For the Paprikash

  • 800g boneless, skinless chicken thighs (or breasts — thighs stay juicier)
  • 1 large onion, finely diced
  • 3 cloves garlic, minced
  • 3 tbsp Hungarian sweet paprika
  • 1 tsp smoked paprika
  • 1 medium red bell pepper, diced
  • 1 can (400g) chopped tomatoes
  • 300ml low-sodium chicken broth
  • 1 tsp olive oil
  • 1 tsp caraway seeds (optional but traditional)
  • Salt and black pepper to taste

For the Yogurt Sauce Finish

  • 150g low-fat Greek yogurt (minimum 2% fat — 0% curdles more easily)
  • 1 tbsp cornstarch / cornflour (mixed with 2 tbsp cold water — stabilises the yogurt)

Suggested Serving (not included in nutrition count)

  • Cauliflower mash OR 80g cooked whole wheat egg noodles per person
  • Fresh dill and/or flat-leaf parsley
  • Cucumber salad with dill vinegar

Step-by-Step Instructions

  • Pat chicken thighs dry with kitchen paper. Season generously with salt and pepper. Cut into large chunks (about 4cm pieces).
  • Heat olive oil in a wide, heavy-bottomed pan or Dutch oven over medium-high heat. Sear the chicken pieces for 3–4 minutes per side until golden brown. Work in batches — do not crowd the pan. Remove and set aside.
  • Reduce heat to medium. In the same pan, add onion. Cook for 6–8 minutes, stirring often, until deeply softened and just beginning to colour. Add garlic and caraway seeds, cook 1 minute.
  • Critical step: Remove the pan from the heat briefly. Add the sweet paprika and smoked paprika. Stir into the onion for 30 seconds. The residual heat will bloom the paprika without burning it. Burnt paprika tastes bitter — this step prevents that.
  • Return to medium heat. Add diced bell pepper, stir for 2 minutes. Add chopped tomatoes and chicken broth. Stir well, scraping any browned bits from the bottom of the pan.
  • Return the seared chicken to the pan. Bring to a gentle simmer. Cover and cook on low heat for 30–35 minutes until chicken is completely tender and sauce has thickened.
  • Remove from heat. Mix Greek yogurt with cornstarch until completely smooth. Stir the yogurt mixture into the paprikash gradually. Serve immediately over cauliflower mash or noodles. Garnish with fresh dill.

Nutrition Facts

Per serving of paprikash only (without sides):

DIET LABELS: Gluten-Free | High Protein | Low-Fat | Diabetic-Friendly | Meal-Prep Friendly

Serving Ideas

  • Over cauliflower mash — saves ~150 calories vs. traditional egg noodles
  • With a simple cucumber-dill salad (slice 2 cucumbers, toss with 2 tbsp apple cider vinegar, dill, salt — zero calories)
  • Over whole-grain egg noodles (adds ~160 calories per 80g cooked portion)
  • With steamed green beans or roasted courgette

Storage & Meal Prep

  • Fridge: Store covered for up to 4 days. The flavour deepens beautifully overnight.
  • Freeze: Freeze WITHOUT the yogurt sauce for up to 3 months. Add fresh yogurt when reheating.
  • Meal prep tip: Make a double batch on Sunday. Portion over cauliflower mash in containers — ready in 2 minutes each day.

Frequently Asked Questions

Q: What is the difference between chicken paprikash and goulash? A: Both are Hungarian paprika-based dishes, but they are quite different. Goulash is a beef-based stew, usually served as a soup or with potato. Paprikash uses chicken (or veal) in a creamy paprika-yogurt sauce, and is typically served over egg noodles or dumplings. Paprikash is lighter and creamier; goulash is bolder and beefier. Q: Can I use chicken breasts instead of thighs? A: Yes, but thighs are strongly preferred. Chicken thighs contain more connective tissue that breaks down during slow cooking, keeping the meat juicy and tender. Breasts can dry out quickly. If using breasts, reduce the cooking time after adding to the sauce to 20–25 minutes and avoid overcooking. Q: Why is my paprikash sauce too thin? A: A few fixes: (1) Cook uncovered for the last 10 minutes to let the sauce reduce. (2) Add the cornstarch-yogurt mixture — the starch thickens the sauce as well as stabilising the dairy. (3) Mix 1 tsp cornstarch with 2 tbsp cold water and stir into the simmering sauce before adding yogurt. Q: Is chicken paprikash a traditional weight-loss food? A: In traditional form, no — it was made with lard and full-fat sour cream. But the structure of the dish — lean chicken protein, vegetable-based sauce, minimal fat — makes it naturally suited to healthy cooking. In this version, the calories are just 310 per serving with 38g protein, making it genuinely excellent for weight management.

chicken-paprikashhungariangluten-freehigh-protein310-caloriescomfort-food