Hey friends!
Today I’m bringing you one of my favorite comfort meals but with a healthy twist! This High Protein Chicken Alfredo is creamy, delicious, and full of flavor… without making you feel super heavy afterward. We’re using simple ingredients, boosting the protein, and still keeping that classic Alfredo taste we all love.
Method
Preparing the Chicken
Start by preheating your oven to 400°F. While the oven is heating, get your chicken ready for maximum flavor. Place the chicken breasts into a large Ziploc bag and add the garlic salt, Italian seasoning, onion powder, black pepper, and paprika if you’re using it. Pour in 2 tablespoons of avocado oil, then seal the bag and gently massage it to evenly coat the chicken with all the seasoning and oil. This step ensures every bite of chicken is juicy and well-seasoned.
Next, heat a skillet over medium-high heat and add the remaining ½ tablespoon of avocado oil. Once the oil is hot, carefully place the chicken breasts into the skillet. Sear them for 2 minutes on each side. This gives the chicken a golden, slightly crispy outside while locking in the juices inside. After searing, transfer the chicken to a baking dish and place it in the preheated oven. Bake for 15 to 20 minutes, or until the internal temperature of the thickest part of the chicken reaches 165°F. Once done, remove the chicken from the oven and let it rest for about 5 minutes before slicing. Resting helps keep the chicken moist and tender.
Cooking the Fettuccine
While the chicken is baking, it’s the perfect time to cook the pasta. Bring a large pot of salted water to a boil and add the fettuccine. Cook it according to package directions until it’s al dente meaning it’s cooked through but still has a little bite. Before draining the pasta, carefully scoop out and save 1 ½ cups of the pasta water. This starchy water is key to getting the perfect sauce texture later. After reserving the water, drain the pasta and set it aside.
Making the Alfredo Sauce
Now, let’s make that creamy, protein-packed Alfredo sauce! In a blender, combine the cottage cheese, cream cheese, milk, ⅓ cup of the reserved pasta water, and garlic salt. Blend everything together until the mixture is completely smooth and creamy. The cottage cheese blends beautifully, giving you a rich texture without the need for heavy cream.
Heat a deep skillet or a wide pot over medium heat and melt the tablespoon of butter. Add the grated garlic and sauté it for about 1 minute. You’ll notice the wonderful aroma right away! Once the garlic is fragrant, pour in your blended sauce. Stir the sauce constantly as it warms to prevent it from sticking or burning. Cook it for a few minutes until it begins to thicken slightly.
After that, stir in half of the grated parmesan cheese. Continue mixing until the cheese has fully melted into the sauce, making it even more velvety and flavorful. Taste the sauce and season it with salt and black pepper to your liking.
Combining the Pasta and Chicken
Now that your sauce is ready, add the cooked fettuccine to the skillet and toss it gently so that each strand is coated in the creamy Alfredo sauce. If the sauce seems too thick, slowly add more of the reserved pasta water, a little at a time, until you reach the perfect consistency.
Finally, slice your rested chicken into even strips and layer them over the sauced-up fettuccine. Sprinkle the remaining parmesan cheese on top, garnish with freshly chopped parsley, and your high-protein Chicken Alfredo is ready to serve!
Necessary Tools
Here’s what you’ll need in the kitchen:
- Large Ziploc bag
- Skillet
- Baking dish
- Blender
- Deep skillet or pot
- Tongs or pasta fork
- Cutting board & knife
High Protein Chicken Alfredo – Creamy, Cheesy, and Packed with Protein!
Cuisine: American, ItalianDifficulty: Easy8
servings15
minutes30
minutes45
minutesIngredients
For the Chicken
2 ½ lbs chicken breast
1 tbsp garlic salt
2 tsp Italian seasoning
2 tsp onion powder
1 tsp black pepper
½ tsp paprika (optional)
2 ½ tbsp avocado oil
For the Fettuccine Alfredo
1 lb fettuccine, cooked al dente
1 ½ cups reserved pasta water
¾ cup freshly grated parmesan cheese
16 oz 2% cottage cheese
4 oz Philadelphia ⅓ less fat cream cheese
½ cup milk
2 garlic cloves, grated
1 tsp garlic salt
Salt and black pepper, to taste
1 tbsp unsalted butter
Parsley for garnish
Directions
- For the Chicken
First, preheat your oven to 400°F.
Place your chicken breasts in a large Ziploc bag. Add garlic salt, Italian seasoning, onion powder, pepper, paprika (if using), and 2 tbsp of avocado oil. Seal it tight and give it a good massage to coat the chicken evenly.
Heat a skillet on medium-high. Add ½ tbsp oil and sear the chicken for 2 minutes on each side until golden brown.
Move the chicken to a baking dish and bake for 15–20 minutes. Make sure the inside hits 165°F (a meat thermometer helps here!).
Let it rest for 5 minutes, then slice it up. Yum! - For the Fettuccine Alfredo
While the chicken’s baking, cook your fettuccine in salted boiling water until it’s just right (al dente!). Save 1 ½ cups of that pasta water, then drain the rest.
In a blender, mix cottage cheese, cream cheese, milk, ⅓ cup of the pasta water, and garlic salt. Blend until super smooth.
In a big skillet or pot, melt the butter. Add grated garlic and sauté for 1 minute it’ll smell amazing!
Pour in the blended sauce. Stir, stir, stir! Let it cook until it gets a little thicker.
Add half of your parmesan cheese and mix until it melts completely.
Add the fettuccine noodles and toss them into the creamy sauce. If it’s too thick, add more pasta water a little at a time until it’s perfect.
Plate your creamy Alfredo pasta, top with sliced chicken, and sprinkle with fresh parsley and the rest of the parmesan cheese.
Notes
- Don’t skip searing the chicken it adds flavor and helps seal in juices.
- Be careful not to overcook the pasta it will keep cooking a bit once it’s in the sauce.
- When blending the sauce, start slow and then increase speed to avoid splashing.
- Add pasta water gradually too much at once can make the sauce runny.
Serving Suggestions
- Serve with a side of roasted veggies like broccoli or asparagus.
- A small side salad with lemon vinaigrette balances the richness.
- Garlic bread? Always a yes, especially for the kiddos.
Fun Fact
Did you know cottage cheese is a secret protein hero? It’s creamy, blends like a dream, and gives our Alfredo sauce a healthy upgrade without losing the cheesy goodness!
Conclusion
There you have it a creamy, dreamy, protein-packed Chicken Alfredo that fits your healthy lifestyle but tastes like a cheat meal. It’s easy to make, super satisfying, and perfect for meal prep or a cozy family dinner.
