High Protein Grilled Chicken Alfredo Pasta

A high-protein meal prep favorite featuring perfectly grilled chicken breast paired with creamy Alfredo pasta made lighter with evaporated milk and light cream cheese.

53Min

4Servings

595Cal

MediumLevel

Kid friendlyhigh protein

#high protein#meal prep#chicken#pasta#healthy#fitness

Equipment

knife

cutting board

bowl

frying pan

pot

stove

colander

spatula

tongs

whisk

plate

Ingredients

Grilled Chicken

chicken breast (cubed, raw)

800 g

salt

1 tsp

Italian herbs

2 tsp

parsley

1.5 tsp

chili flakes

1 tsp

garlic powder

1.5 tsp

paprika

1.5 tsp

olive oil

2 tsp

light butter

20 g

Creamy Alfredo Pasta

fettuccine pasta (uncooked)

210 g

white onion (chopped)

80 g

garlic cloves (chopped)

4 piece

salt

1 tsp

Italian herbs

1 tsp

parsley

1 tsp

chili flakes

0.5 tsp

paprika

1 tsp

tomato sauce

150 g

light evaporated milk

300 ml

light cream cheese

130 g

parmesan cheese (grated)

30 g

Instructions

Season the chicken

Cube the chicken breast and season with salt, Italian herbs, parsley, chili flakes, garlic powder, paprika, and olive oil.

10 min

Cube chicken into even 2-3 cm pieces for uniform cooking

Grill the chicken

Heat a pan over medium-high heat and cook the seasoned chicken cubes for 3-4 minutes on each side until golden and cooked through.

8 minMedium-high heattimer 4 min

Do not overcrowd the pan - cook in batches if necessary

Finish the chicken

Lower the heat, add light butter to the pan, toss the chicken to coat, then remove from heat and set aside.

2 minLow heat

The butter will create a nice glaze on the chicken

Cook the pasta

Cook fettuccine in salted boiling water according to package instructions until al dente. Reserve some pasta water before draining.

10 minHigh heattimer 10 min

Reserve 1/2 cup pasta water to adjust sauce consistency later

Sauté the aromatics

In the same pan used for chicken, cook chopped onion for 5-6 minutes until soft and translucent.

6 minMedium heattimer 6 min

Stir occasionally to prevent burning

Add spices and tomato sauce

Add garlic, salt, Italian herbs, parsley, chili flakes, and paprika to the onions. Cook for 1 minute, then add tomato sauce.

2 minMedium heat

The spices will become fragrant when toasted

Simmer the sauce base

Cook the tomato sauce mixture on low heat for 5 minutes until it bubbles and slightly separates.

5 minLow heattimer 5 min

This develops deeper flavor in the sauce

Create the creamy Alfredo sauce

Add evaporated milk and cream cheese on low heat, stirring continuously until smooth and thickened. Add pasta water if needed to adjust consistency.

5 minLow heattimer 5 min

Keep stirring to prevent the cream cheese from clumping

Finish the pasta

Add cooked pasta and parmesan cheese to the sauce, tossing to coat evenly. Add pasta water if the sauce is too thick.

3 minLow heat

The pasta water starch helps the sauce cling to the pasta

Serve

Divide the creamy Alfredo pasta between 4 meal prep containers and top with the grilled chicken. Garnish with additional parsley if desired.

2 min

Let cool completely before refrigerating for meal prep

Original recipe

YouTubeRecipe by Jalalsamfit

Storage

Fridge: 3 days

Freezer: 60 days

Reheat: Pan on low heat with lid for 5 minutes, add splash of milk if sauce is too thick

Store chicken and pasta separately if possible to maintain best texture. Reheat gently to prevent sauce from separating.

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