High Protein Chicken Alfredo Pasta

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Difficulty: Medium
Intensity: This recipe involves multitasking (cooking pasta, sautéing chicken, and making a sauce) but uses straightforward techniques. Perfect for a confident beginner or an experienced home cook looking for a healthy weeknight dinner.

Ingredients

For the Chicken and Pasta:

• 8 oz (225g) whole-wheat fettuccine or penne pasta

• 1 lb (450g) boneless, skinless chicken breasts, cut into 1-inch pieces

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• 1 teaspoon Italian seasoning

• Salt and black pepper, to taste

For the High-Protein Alfredo Sauce:

• 1 cup plain, non-fat Greek yogurt

• 1 cup 2% milk or unsweetened almond milk

• 1/2 cup freshly grated Parmesan cheese

• 3 cloves garlic, minced

• 2 tablespoons all-purpose flour

• 1 tablespoon light butter or olive oil

• 1/2 teaspoon onion powder

• A pinch of freshly grated nutmeg (optional, but highly recommended)

• Salt and white pepper (or black pepper), to taste

For Garnish:

• Fresh parsley, chopped

• Extra grated Parmesan cheese

• Red pepper flakes for a touch of heat

Instructions

Step 1: Cook the Pasta and Prepare the Chicken

1. Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole-wheat pasta and cook according to package directions until al dente. Before draining, reserve about 1 cup of the starchy pasta water. Drain the pasta and set it aside.

2. Season the Chicken: While the pasta cooks, pat the chicken pieces dry and place them in a bowl. Season with garlic powder, Italian seasoning, and a generous pinch of salt and black pepper. Toss to coat evenly.

3. Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium-high heat. Add the seasoned chicken in a single layer and cook for 5-7 minutes, stirring occasionally, until golden brown on all sides and cooked through. Remove the chicken from the skillet and set it on a clean plate.

Step 2: Create the Creamy Alfredo Sauce

1. Make the Roux: Reduce the heat to medium. In the same skillet, add 1 tablespoon of light butter. Once melted, add the minced garlic and sauté for 30-60 seconds until fragrant. Be careful not to burn it. Sprinkle the 2 tablespoons of flour over the butter and garlic, and whisk continuously for about 1 minute to cook out the raw flour taste. This is your roux, which will thicken the sauce.

2. Whisk in the Liquids: Gradually pour in the milk while whisking constantly to ensure no lumps form. Continue to whisk until the mixture begins to simmer and thicken slightly, about 2-3 minutes.

3. Incorporate the Protein: Remove the skillet from the heat. This next step is crucial to prevent the Greek yogurt from curdling. Let the sauce cool for one minute off the heat, then vigorously whisk in the Greek yogurt until the sauce is completely smooth and creamy.

4. Finish the Sauce: Return the skillet to low heat. Stir in the grated Parmesan cheese, onion powder, and the optional nutmeg. Continue to stir until the cheese is fully melted and the sauce is warm and cohesive. If the sauce is too thick, add a splash of the reserved pasta water, one tablespoon at a time, until it reaches your desired consistency. Season with salt and white pepper to taste.

Step 3: Bring It All Together

1. Combine: Add the cooked, drained pasta and the sautéed chicken pieces (along with any accumulated juices) to the skillet with the Alfredo sauce.

2. Toss and Warm: Gently toss everything together until the pasta and chicken are evenly coated in the creamy sauce. Heat for 1-2 minutes over low heat until everything is warmed through.

Step 4: Serve Immediately

Divide the High-Protein Chicken Alfredo Pasta among four bowls. Garnish with freshly chopped parsley, an extra sprinkle of Parmesan cheese, and a pinch of red pepper flakes if desired. Enjoy your creamy, comforting, and protein-packed meal!

Notes & Tips for Success

• Prevent Curdling: The key to a smooth sauce is taking the skillet off the heat before adding the Greek yogurt. This allows the base to cool just enough so the yogurt incorporates without separating.

• Pasta Water is Gold: Don’t forget to reserve that starchy pasta water! It’s the perfect tool for thinning out your sauce without making it watery, as the starch helps bind everything together.

• Cheese Matters: For the best flavor and meltability, use a block of Parmesan cheese and grate it yourself. Pre-shredded cheese often contains anti-caking agents that can make the sauce grainy.

• Customize Your Veggies: Boost the fiber and nutrients by adding vegetables. Sautéed spinach, broccoli florets, or sliced mushrooms would be excellent additions. Add them to the skillet after cooking the chicken and sauté until tender before making the sauce.

• Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over low heat, adding a splash of milk to loosen the sauce if needed.

Nutrition Information (Approximate per serving)

• Calories: 485 kcal

• Carbohydrates: 45 g

• Protein: 42 g

• Fat: 14 g

• Saturated Fat: 5 g

• Fiber: 5 g

• Sugar: 7 g

• Sodium: 480 mg