Protein Atlas
Creamy High-Protein Chicken Alfredo Pasta high-protein recipe

Meals · High Protein

Creamy High-Protein Chicken Alfredo Pasta

This creamy chicken Alfredo-style pasta delivers approximately 43.5 grams of protein and 680 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.

Serves 4 bowls
51g protein 555 cal
Prep Time 10 min
Cook Time 25 min
Total Time 35 min

Nutrition per serving

Protein
51 g
Calories
555

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

4 servings
  • 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

  1. 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.
  2. Add minced garlic to the pot and sauté for 1 minute until fragrant.
  3. Pour in chicken broth and milk. Bring the liquid to a gentle simmer.
  4. 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.
  5. 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.
  6. Return the cooked chicken to the pot and stir to combine with the pasta and sauce.
  7. Serve immediately, garnished with fresh chopped parsley and additional grated Parmesan cheese, if desired.

Why This Works

This dish delivers 44g protein per serving from chicken breast plus pasta. The lighter approach uses less butter and cream than traditional Alfredo while maintaining creaminess through pasta water starch. That starchy water is the key to a silky sauce without excess fat.

The Pasta Water Secret

Pasta water contains starch that helps emulsify the sauce—it binds fat and liquid together so the sauce coats the noodles instead of separating. Add it gradually (1/4 cup at a time) while tossing. The sauce will look thin at first but thickens as it cools slightly on the pasta.

Make It Your Own

Use whole wheat pasta for more fiber. Add broccoli, spinach, or sun-dried tomatoes. Swap chicken for shrimp (reduces cook time). This doesn't meal prep well—Alfredo sauce breaks when reheated.