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High-Protein Chicken Alfredo Pasta
Classic creamy Alfredo gets a fitness-friendly upgrade. This High-Protein Chicken Alfredo Pasta combines lean chicken, high-protein pasta, cottage cheese and Greek yogurt for a satisfying meal-prep option that delivers plenty of protein without relying on a heavy traditional cream sauce.
Ingredients – Makes 5 Servings
- 1 lb (450g) boneless, skinless chicken breast
- 12 oz (340g) high-protein pasta, such as Barilla Protein+ or Banza
- 2 cups low-fat cottage cheese
- 1/2 cup plain nonfat Greek yogurt
- 1/3 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup unsweetened almond milk
- 2 cups baby spinach
- Fresh parsley, chopped, for garnish
Instructions
- Season the chicken with salt, pepper and Italian seasoning. Cook in a skillet over medium heat until the thickest part reaches 165°F (74°C). Let rest, then slice.
- Cook the pasta according to package directions. Drain and set aside.
- Blend cottage cheese, Greek yogurt, Parmesan, garlic, almond milk, salt and pepper until smooth and creamy.
- Warm the Alfredo sauce gently in a skillet over low heat. Stir in spinach until wilted.
- Add the cooked pasta and toss until evenly coated. Avoid boiling the sauce.
- Divide pasta into five meal-prep containers and top each portion with sliced chicken.
- Garnish with parsley and additional Parmesan if desired.
Why It Works
- Chicken, cottage cheese and Greek yogurt provide a strong protein base for muscle maintenance and recovery.
- High-protein pasta adds additional protein while supplying carbohydrates for active days and training.
- The blended Alfredo sauce stays creamy while using lighter, protein-rich ingredients.
- Five individual portions make this convenient for work lunches, dinners or post-workout meals.
Meal-Prep Tips
- Allow portions to cool before sealing the containers.
- Store refrigerated in airtight containers for up to 4 days.
- Add a small splash of milk before reheating if the sauce thickens.
- Add broccoli, mushrooms or extra spinach for more vegetables.
- Reheat until hot throughout before serving.
Estimated Nutrition Per Serving
Approximately 470 calories, 48g protein, 45g carbohydrates and 9g fat. Nutrition is an estimate and will vary based on ingredient brands, portions and substitutions.
High-Protein Chicken Alfredo Pasta Recipe Guide
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