High Protein Chicken Alfredo Recipe
This high protein chicken alfredo combines a rich, creamy sauce with lean protein and flavorful, low-carb pasta for a dish that satisfies the whole family.
With the help of cottage cheese, chicken bone broth, and Parmesan cheese, this healthy alfredo sauce recipe is packed with cheesy goodness but with fewer calories and carbs than traditional recipes. It’s a great option for a weeknight meal or meal prep for the next day!
High Protein Chicken Alfredo Pasta
Say hello to your new favorite pasta recipe! This high protein creamy chicken alfredo is everything you love about classic alfredo but leveled up with a protein-packed twist. It’s rich, cheesy, and velvety smooth but with a lighter, healthier vibe that still hits all the right spots.
The secret? Cottage cheese and chicken bone broth bring major protein power while keeping the sauce creamy without the overload of heavy cream.
Toss it with tender chicken and your pasta of choice—whether it’s low-carb Kaizen pasta, zucchini noodles, or your own pasta of choice. This dish isn’t just for dinner; it’s for conquering cravings while sticking to your fitness goals.
Best part? It’s crazy easy to make and delivers a restaurant-worthy dinner in under 30 minutes.
Why You’ll Love It
There is so much to love about this recipe and plenty of reasons why it’ll soon become one of your new favorite pasta recipes. Here are a few key tidbits that bring this recipe to life:
- Packed with lean chicken and a creamy cottage cheese alfredo sauce, this dish fuels your day with serious protein power.
- Thanks to Parmesan cheese and a touch of heavy cream, the sauce is ultra-smooth and loaded with cheesy goodness.
- Whether you’re feeding picky eaters or fitness enthusiasts, this pasta is a hit with the whole family.
- It’s great with Kaizen pasta, but also works well with zucchini noodles, or spaghetti squash for a customizable, low-carb option.
- With simple ingredients and a 30-minute cook time, it’s perfect for weeknights or meal prep for the next day.
Creamy High Protein Chicken Alfredo Ingredients
(Note: These are the recipe’s starring ingredients, but you can find all the ingredients in the recipe card below!)
- Cottage Cheese: The secret sauce to our, well, sauce! It’s what makes this healthy Alfredo sauce recipe so creamy while packing in extra protein. I love using Good Culture for the best results.
- Chicken Bone Broth: Adds a rich depth of flavor and even more protein. If you don’t have it, no worries—regular broth or veggie stock works like a charm!
- Parmesan Cheese: Because what’s Alfredo without that salty, nutty Parmesan goodness? Use freshly shredded for max flavor.
- Pre-Cooked Chicken: Rotisserie chicken or leftover grilled chicken is your best friend here—saves time and delivers tender, juicy bites.
- Kaizen Pasta: My go-to for a high-protein, low-carb option, but feel free to sub with chickpea pasta, zucchini noodles, or classic fettuccine if you’re feeling traditional!
Ingredient Swaps and Additions
While this dish is perfect as is, you could make it your own with the following swaps and additions:
Swaps:
- Cottage Cheese: Swap with Greek yogurt or cream cheese for a different creamy base.
- Chicken Bone Broth: Use regular chicken broth, veggie stock, or unsweetened almond milk for a lighter option.
- Kaizen Pasta: Replace with your own favorite low-carb pasta alternative.
- Pre-Cooked Chicken: Use shredded rotisserie chicken, grilled chicken breast, or even sautéed shrimp for a fun protein variation.
Additions:
- Red Pepper Flakes: Sprinkle for a spicy kick to balance the creamy richness.
- Spinach or Broccoli: Toss in fresh spinach or steamed broccoli for a boost of greens.
- Zucchini Noodles: Mix in with the pasta for a half-and-half low-carb option.
- Lemon Zest: Brighten up the sauce with a touch of citrusy freshness.
- Fresh Herbs: Garnish with fresh basil or parsley for an extra pop of color and flavor.
How to Make Rich, Healthy Chicken Alfredo
The steps are simple, and I’m outlining them below, but be sure to scroll to the bottom of the page to view the full, printable recipe card.
Step 1 – Blend the Cottage Cheese Mixture
In a blender or food processor, combine cottage cheese and chicken bone broth (or your preferred liquid like almond milk or veggie stock). Blend until smooth and creamy.
Step 2 – Sauté the Garlic
Heat butter in a large skillet over medium heat. Once melted, add 1 minced garlic and sauté for 1 minute until fragrant.
Step 3 – Make the Alfredo Sauce
Pour the blended cottage cheese mixture into the skillet with the garlic. Stir and cook for 2-3 minutes. Add ½ cup heavy cream, shredded Parmesan cheese, salt, and pepper to taste. Stir well and continue cooking for 3-4 minutes until the cheese is melted and the sauce thickens. Reduce the heat to low to keep warm.
Step 4 – Cook the Pasta
Bring a pot of salted water to a boil over high heat. Add your preferred pasta (Kaizen high-protein pasta, zucchini noodles, or regular pasta) and cook according to the package instructions. Drain, reserving some pasta water.
Step 5 – Combine and Serve
Add shredded or diced pre-cooked chicken to the Alfredo sauce and stir to coat. Toss in the cooked pasta, mixing thoroughly to combine. If the sauce is too thick, add reserved pasta water, a tablespoon at a time, until it reaches your desired consistency. Serve warm, garnished with extra Parmesan and a sprinkle of red pepper flakes, if desired.
What to Serve with Chicken Alfredo
- Sumac Salad
- High Protein Caesar Salad
- High Protein Cheesecake Bars (for dessert)
FAQs
Absolutely! Cook 2 medium chicken breasts in a large skillet with olive oil, salt, pepper, and Italian seasoning over medium heat until fully cooked, then shred or dice before adding to the sauce.
Yes! This recipe works great with zucchini noodles, spaghetti squash, or even regular pasta like fettuccine or penne.
If your sauce thickens too much, add a splash of reserved pasta water, broth, or milk to thin it out to your liking.
Yes, you can make the sauce ahead and store it in an airtight container in the fridge for up to 2 days. Reheat gently over medium-low heat, adding a splash of broth or milk to loosen it up.
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet over medium heat, stirring gently, and add a splash of milk or broth if needed.
Freezing isn’t ideal as the creamy sauce may separate when thawed. It’s best enjoyed fresh or within a couple of days.
Of course! Skip the chicken and add sautéed mushrooms, spinach, or broccoli to the sauce for a hearty vegetarian version.
Yes! This high protein chicken alfredo is perfect for meal prep. Just store the pasta and sauce separately, and combine them when reheating for the best results.
How to Store
Store any leftovers in an airtight container in the fridge for up to 3 days. To maintain the best texture, it’s a good idea to store the pasta and sauce separately if possible. This will help keep the pasta from soaking up too much of the sauce and becoming overly soft.
When reheating, use a large skillet over medium-low heat for the best results. Stir gently as it warms, and if the sauce has thickened, add a splash of milk, chicken broth, or reserved pasta water to loosen it up and restore its creamy texture.
Freezing this dish is not recommended. The creamy sauce may separate and lose its smooth consistency when thawed, so it’s best enjoyed fresh or within a couple of days of making it.
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Ingredients
- 1 cup cottage cheese (I like Good Culture)
- 1/4 cup chicken bone broth
- 1-½ tablespoons butter
- 1 tablespoon minced garlic (about 6-7 large cloves)
- 1/2 cup heavy cream
- 3/4 to 1 cup shredded Parmesan cheese
- Salt and pepper, add to taste
- 8 ounces Kaizen pasta, any variety
- 1-½ cups shredded or diced pre-cooked chicken
- Red pepper flakes (optional)
Instructions
- Add the cottage cheese and almond milk (or bone broth) to a food processor or blender. Process/blend until smooth.
- Heat the butter in a large skillet over medium heat. Once it melts, add the minced garlic and cook for 1 minute.
- Pour in the cottage cheese mixture. Heat for 2-3 minutes, stirring occasionally, then add the cream and the Parmesan cheese. Continue cooking for another 3-4 minutes or until the cheese melts and the sauce thickens. Reduce the stovetop to low heat and stir in the pre-cooked chicken. Keep warm while you make the pasta.
- Bring a pot of salted water to a boil over high heat. Add the pasta and cook according to package instructions. Drain.
- Toss the cooked pasta into the alfredo sauce mixture. Serve with extra Parmesan and a sprinkle of red pepper flakes, if desired.
Notes
Chicken bone broth will add extra protein to the meal but if you don’t have it, you can substitute it for regular broth, vegetable broth/stock, or unsweetened almond milk.
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