The BEST High Protein Meal Prep Chicken Alfredo You Will Ever Make

Ingredients

• 600 g Chicken Tenders (cut into 1‑inch cubes, keep juicy)
• 2 tsp Italian Seasoning (mixed herbs, mainly oregano)
• 1 tsp Salt (kosher or table salt)
• 0.5 tsp Black Pepper (freshly ground)
• 1 tsp Minced Garlic (jarred minced garlic)
• 1 tbsp Lemon Juice (juice of about ½ lemon, avoid seeds)
• 1 medium Yellow Onion (keep root intact, mince finely)
• 150 g Mushrooms (optional, sliced)
• 50 g Parmesan Cheese (freshly grated if possible)
• 300 g Cottage Cheese (low‑fat)
• 200 g Nonfat Mediterranean Yogurt (plain, unsweetened)
• 100 ml Milk (whole or 2%)
• as needed Olive Oil Spray (for pan coating)
• 150 ml Chicken Broth (low‑sodium)
• 150 ml Vegetable Broth (low‑sodium)
• 500 g Dry Pasta (penne, fettuccine, or any shape; cook al dente)
• 2 tbsp Fresh Parsley (chopped, for garnish)

Instructions

1. Cube and Season Chicken

   Trim the chicken tenders (or breast) and cut into 1‑inch cubes. Sprinkle with Italian seasoning, salt, pepper, minced garlic, and lemon juice. Toss until evenly coated and set aside.

   Time: PT5M

2. Prep Aromatics

   Peel the onion, keep the root intact, halve through the root, then mince finely. If using, slice mushrooms.

   Time: PT4M

3. Blend the Creamy Sauce

   In a blender combine cottage cheese, nonfat yogurt, grated Parmesan, and milk. Blend until smooth and set aside.

   Time: PT5M

4. Cook the Chicken

   Heat the skillet over medium‑high, spray lightly with olive oil, and add the seasoned chicken. Cook, stirring occasionally, until the pieces are about 75% done (no longer pink).

   Time: PT8M

   Temperature: Medium‑high

5. Boil the Pasta

   While the chicken cooks, bring a large pot of salted water to a boil. Add the pasta and cook al dente according to package directions, usually 8‑10 minutes.

   Time: PT10M

   Temperature: Boiling

6. Add Broths and Combine

   When the chicken is nearly done, pour in the chicken broth and vegetable broth. Stir and let simmer for 2‑3 minutes.

   Time: PT3M

   Temperature: Medium

7. Mix Pasta, Chicken, and Sauce

   Drain the pasta and add it to the skillet with the chicken and broth. Immediately pour the blended sauce over the mixture and toss gently. Do NOT let the sauce simmer; the lemon juice will cause curdling if heated too long.

   Time: PT2M

8. Plate and Garnish

   Divide the chicken alfredo into six containers or plates. Sprinkle chopped fresh parsley on top for color and freshness.

   Time: PT1M

Nutrition Facts

Calories

525

Protein

45 g

Carbohydrates

55 g

Fat

12 g

Fiber

3 g