Meals · High Protein
Creamy High-Protein Chicken Alfredo Pasta (51g Protein)
This creamy chicken Alfredo-style pasta delivers approximately 43.51 grams of protein and 555 calories per serving. It features tender chicken breast and fettuccine cooked in a rich, savory sauce made with chicken broth, milk, and a blend of cream cheese and Parmesan.
Nutrition per serving
- Protein
- 51 g
- Calories
- 555
- Carbs
- 44 g
- Fat
- 20 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1 lb boneless, skinless chicken breasts — cut into 1-inch pieces
- 1 tbsp olive oil
- 3 cloves garlic — minced
- 3 cups low-sodium chicken broth
- 1 cup milk — 2% or whole
- 12 oz fettuccine — broken in half
- 4 oz cream cheese — softened, cut into cubes
- 1/2 cup Parmesan cheese — grated, plus more for serving
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp fresh parsley — chopped, for garnish
Steps
- Heat olive oil in a large pot or Dutch oven over medium-high heat. Add chicken pieces and cook, stirring occasionally, until browned and cooked through, about 5-7 minutes. Remove chicken from the pot and set aside.
- Add minced garlic to the pot and sauté for 1 minute until fragrant.
- Pour in chicken broth and milk. Bring the liquid to a gentle simmer.
- Add the broken fettuccine to the simmering liquid. Stir well to ensure the pasta is submerged and to prevent sticking. Cook, stirring occasionally, for 10-12 minutes, or until the pasta is al dente and most of the liquid has been absorbed.
- Reduce heat to low. Stir in the softened cream cheese cubes, grated Parmesan cheese, salt, and black pepper until the cheeses are fully melted and the sauce is smooth and creamy.
- Return the cooked chicken to the pot and stir to combine with the pasta and sauce.
- Serve immediately, garnished with fresh chopped parsley and additional grated Parmesan cheese, if desired.
Why This Works
This dish delivers 42g protein per serving from chicken breast and cheese. Heat olive oil in a skillet over medium-high heat before adding the chicken. Searing creates a golden crust that adds texture and flavor. The cream cheese-based sauce provides richness with less fat than heavy cream.
The Sauce Secret
This simplified alfredo uses cream cheese and milk instead of traditional butter and cream. The cream cheese melts into a silky sauce that coats the pasta. Stir the Parmesan in at the end, off heat, to prevent clumping. The pasta water helps thin the sauce to the right consistency.
Common Mistakes
Don't boil the sauce. Parmesan cheese clumps above 180°F. Don't skip the fettuccine pasta water. Regular water won't emulsify. Don't overcook the boneless, skinless chicken breasts. They dry out above 170°F internal. Slice chicken thin (¼-inch) so it heats through in the sauce without overcooking. Use fresh garlic, not pre-minced. Fresh garlic releases more oils when sautéed in olive oil. Toss everything together off heat for 30 seconds to combine.
Sources Research-Backed
Frequently Asked Questions
Can I freeze chicken alfredo pasta?
Not recommended. Cream-based sauces separate when frozen and reheated, becoming grainy. Freeze cooked chicken separately for up to 3 months. Make fresh sauce when serving. It only takes 5 minutes with reserved pasta water.
How long does chicken alfredo last in the fridge?
3-4 days refrigerated. The sauce thickens as it cools. Add a splash of milk or pasta water when reheating. Reheat gently over low heat, stirring constantly. Avoid microwaving at high power, which can break the sauce.
Is chicken alfredo gluten-free?
Not as written. Fettuccine contains wheat. Use gluten-free fettuccine and reserve cooking water the same way. The sauce (butter, Parmesan, garlic) is naturally gluten-free. Verify your Parmesan doesn't contain wheat-based anti-caking agents.
Why did my alfredo sauce become grainy?
The sauce got too hot. Parmesan clumps above 180°F. Work off heat when adding cheese, and add pasta water gradually. If it breaks, blend with an immersion blender or add a splash of cream and whisk vigorously.
