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

Ingredient Substitutions

• Instead of Chicken Tenders: Chicken Breast
• Instead of Italian Seasoning: Dried oregano + basil
• Instead of Salt: Sea salt
• Instead of Black Pepper: White pepper
• Instead of Minced Garlic: 1 clove fresh garlic, minced
• Instead of Lemon Juice: Bottled lemon juice
• Instead of Yellow Onion: White onion
• Instead of Mushrooms: No mushrooms
• Instead of Parmesan Cheese: Pecorino Romano
• Instead of Cottage Cheese: Ricotta cheese
• Instead of Nonfat Mediterranean Yogurt: Greek yogurt
• Instead of Milk: Almond milk (may affect sauce)
• Instead of Olive Oil Spray: Regular olive oil
• Instead of Chicken Broth: Vegetable broth
• Instead of Vegetable Broth: Chicken broth
• Instead of Dry Pasta: Gluten‑free pasta
• Instead of Fresh Parsley: Fresh basil

Equipment Needed

• Cutting Board
• Chef's Knife
• Measuring Spoons
• Measuring Cup
• Blender
• Large Skillet or Pan
• Olive Oil Spray Bottle
• Pot for Boiling Pasta
• Colander
• Wooden Spoon or Spatula

Critical Steps — Do Not Skip

• Blend the sauce until smooth but do not over‑process.
• Do not simmer the sauce after adding lemon juice to prevent curdling.
• Cook chicken only to about 75% doneness before adding pasta and sauce.
• Season the chicken evenly before cooking.

Chef Tips from the Video

• For extra creaminess, use full‑fat cottage cheese instead of low‑fat.
• Add a pinch of nutmeg to the sauce for a subtle depth.
• If you like a bit of heat, stir in a pinch of red pepper flakes with the chicken.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for up to 4 days.

Freezer: Freeze individual portions for up to 2 months. Thaw overnight in the fridge before reheating.

Room temperature: Do not store at room temperature; refrigerate within 2 hours of cooking.

Make-Ahead Tips

• Cool the cooked meals completely before sealing for freezer storage.
• Reheat in the microwave or on the stovetop over low heat, adding a splash of milk or broth if needed.
• The sauce can be prepared up to 2 days ahead and kept refrigerated.

Frequently Asked Questions