🍝 High-Protein Chicken Alfredo

A lighter, protein-packed twist on classic Alfredo! Tender chicken breast and whole wheat or high-protein pasta are coated in a creamy Parmesan sauce made with cottage cheese and Greek yogurt for a rich flavor without the heavy cream.

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

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🛒 Ingredients

For the Chicken

• 2 large boneless, skinless chicken breasts (about 1 lb/450 g), sliced
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon paprika
• Salt and black pepper, to taste

For the Pasta

• 8 oz (225 g) high-protein pasta or whole wheat fettuccine
• ½ cup reserved pasta water

High-Protein Alfredo Sauce

• 1 cup low-fat cottage cheese
• ½ cup plain nonfat Greek yogurt
• ½ cup grated Parmesan cheese
• 3 garlic cloves, minced
• ½ cup low-sodium chicken broth
• 1 tablespoon butter
• 1 teaspoon Dijon mustard (optional, for depth of flavor)
• ¼ teaspoon black pepper
• Pinch of salt
• Pinch of nutmeg (optional)

Garnish

• Chopped fresh parsley
• Extra grated Parmesan
• Freshly cracked black pepper

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👩‍🍳 Instructions

1. Cook the Pasta

1. Bring a large pot of salted water to a boil.
2. Cook the pasta according to the package directions until al dente.
3. Reserve ½ cup pasta water, then drain.

2. Cook the Chicken

1. Season the chicken with Italian seasoning, garlic powder, onion powder, paprika, salt, and pepper.
2. Heat olive oil in a large skillet over medium-high heat.
3. Cook the chicken for 5–6 minutes per side, or until golden and the internal temperature reaches 165°F (74°C).
4. Transfer to a plate and keep warm.

3. Make the Alfredo Sauce

1. Blend the cottage cheese, Greek yogurt, Parmesan, chicken broth, Dijon mustard (if using), pepper, and nutmeg until completely smooth.
2. In the same skillet, melt the butter over medium heat.
3. Sauté the minced garlic for 30 seconds until fragrant.
4. Pour in the blended sauce and cook gently for 2–3 minutes, stirring frequently. Do not let it boil.
5. Stir in a little reserved pasta water until the sauce reaches your desired consistency.

4. Combine

1. Add the cooked pasta to the skillet and toss until evenly coated.
2. Slice the chicken and place it on top of the pasta.
3. Sprinkle with parsley, extra Parmesan, and freshly cracked black pepper.

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🍽️ Optional Add-Ins

• Steamed broccoli
• Spinach
• Mushrooms
• Sun-dried tomatoes
• Peas
• Roasted asparagus
• Crushed red pepper flakes for a spicy kick

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🥣 Approximate Nutrition (Per Serving)

• Calories: 500
• Protein: 47 g
• Carbohydrates: 35 g
• Fat: 18 g
• Fiber: 5 g
• Sugar: 4 g

Nutrition will vary depending on the brand of high-protein pasta and dairy products used.

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💡 Tips

• Blend the sauce thoroughly for a silky-smooth texture.
• Keep the heat low when warming the sauce to prevent the yogurt from separating.
• For even more protein, use a legume-based pasta (such as chickpea or lentil pasta).
• Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently with a splash of milk or chicken broth to restore the creamy consistency.