1 Ingredient Homemade Pasta! (With a high protein alfredo sauce)
1 INGREDIENT HOMEMADE PASTA! (With a high protein alfredo sauce) is a easy American recipe that serves 4. 540 calories per serving. Recipe by Mayra Wendolyne on YouTube.
Prep: 30 min | Cook: 39 min | Total: 1 hr 24 min
Cost: $10.30 total, $2.58 per serving
Ingredients
- 1 head Cabbage (green cabbage, core removed)
- 2 tablespoons Avocado Oil (extra virgin)
- 1 teaspoon Salt (kosher or sea salt)
- 1/2 teaspoon Black Pepper (freshly ground)
- 2 pieces Chicken Breast (skinless, boneless, about 8 oz total)
- 16 ounces Full-Fat Cottage Cheese (full fat, plain)
- 2 tablespoons Unsalted Butter (softened)
- 1/2 cup Parmesan Cheese (freshly shredded)
- 2 tablespoons Milk (whole milk)
- 1/2 teaspoon Onion Powder
- 1/2 teaspoon Garlic Powder
- 1/4 teaspoon Chili Flakes (optional, for heat)
Instructions
Preheat Oven
Set the oven to 425°F and let it preheat while you prepare the cabbage.
Time: PT5M
Temperature: 425°F
Prepare Cabbage
Place the whole head of cabbage face‑down on a cutting board, cut it lengthwise into quarters, drizzle each piece with avocado oil, then season with salt and pepper. Massage the pieces gently to coat evenly.
Time: PT10M
Roast Cabbage
Arrange the cabbage quarters cut‑side up on a lined baking sheet and roast for 20 minutes, or until the edges are golden‑brown and slightly caramelized.
Time: PT20M
Temperature: 425°F
Season and Heat Grill Pan
While the cabbage roasts, pat the chicken breasts dry, season both sides with salt and pepper, and heat a grill pan over medium‑high heat.
Time: PT5M
Grill Chicken
Place the chicken breasts on the hot grill pan. Cook 5‑6 minutes per side, or until the internal temperature reaches 165°F.
Time: PT12M
Blend Alfredo Sauce
In a blender combine the cottage cheese, softened butter, shredded Parmesan, milk, onion powder, garlic powder, a pinch of salt and pepper. Blend on high until the mixture is completely smooth.
Time: PT5M
Heat Sauce and Add Chicken
Transfer the blended sauce to a saucepan and warm over low heat, stirring constantly, until piping hot but not boiling. Slice the grilled chicken and stir it into the sauce.
Time: PT5M
Plate and Serve
Slice the roasted cabbage into bite‑size strips, arrange on plates, spoon the hot chicken alfredo sauce over the top, and finish with a light sprinkle of chili flakes.
Time: PT2M
Nutrition Facts
- Calories
- 540
- Protein
- 50 g
- Carbohydrates
- 8 g
- Fat
- 30 g
- Fiber
- 3 g
Dietary info: High-Protein, Low-Carb, Gluten-Free, Keto-Friendly
Allergens: Dairy
Ingredient Substitutions
- Instead of Cabbage: Savoy cabbage, Bok choy
- Instead of Avocado Oil: Olive oil, Grapeseed oil
- Instead of Salt: Sea salt
- Instead of Black Pepper: White pepper
- Instead of Chicken Breast: Turkey breast, Firm tofu
- Instead of Full-Fat Cottage Cheese: Greek yogurt, Ricotta cheese
- Instead of Unsalted Butter: Ghee, Margarine
- Instead of Parmesan Cheese: Pecorino Romano
- Instead of Milk: Heavy cream, Almond milk
- Instead of Onion Powder: Finely minced fresh onion
- Instead of Garlic Powder: Fresh minced garlic
- Instead of Chili Flakes: Crushed red pepper
Equipment Needed
- Oven
- Baking Sheet
- Chef's Knife
- Cutting Board
- Mixing Bowl
- Blender
- Grill Pan
- Tongs
- Measuring Spoons
Critical Steps — Do Not Skip
- Massage cabbage with oil and seasoning to ensure even coating.
- Roast cabbage until edges are caramelized for flavor and texture.
- Grill chicken to an internal temperature of 165°F for safety.
- Blend cottage cheese, butter, and Parmesan until completely smooth.
- Heat the sauce gently to avoid curdling.
Chef Tips from the Video
- Add a splash of heavy cream to the sauce for extra richness if desired.
- Pat the chicken dry and lightly oil the grill pan to achieve a perfect sear.
- A pinch of smoked paprika on the cabbage adds a subtle smoky depth.
- Use a fine‑mesh sieve to strain the sauce if any small cheese curds remain.
Troubleshooting
Sauce is grainy or lumpy.
Blend the sauce longer or use a high‑speed blender; ensure the cottage cheese is at room temperature before blending.
Cabbage is soggy instead of caramelized.
Make sure the oven is fully preheated and avoid overcrowding the baking sheet; increase roasting time by 5‑10 minutes if needed.
Chicken turns out dry.
Do not overcook; grill until just reaching 165°F and let rest 3 minutes before slicing.
Storage
Refrigerator: Store sauce, sliced chicken, and roasted cabbage in airtight containers for up to 3 days.
Freezer: Freeze sauce and grilled chicken separately in freezer‑safe bags for up to 2 months; thaw before reheating.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Roast the cabbage a day ahead; reheat in a 350°F oven for 10 minutes.
- Prepare the Alfredo sauce and store it in the refrigerator; gently reheat before serving.
- Grill the chicken in advance, slice, and keep refrigerated; add to sauce when reheating.
Frequently Asked Questions
What is the cultural significance and history of using cabbage as a low‑carb pasta alternative in American healthy cooking?
Cabbage has long been a staple in American home cooking, especially in low‑carb and keto circles where its sturdy leaves mimic the texture of noodles or pasta when sliced or roasted. Mayra Wendolyne’s recipe reflects the modern health‑focused trend of swapping traditional starches for nutrient‑dense vegetables.
How does the traditional Italian Alfredo sauce differ from the high‑protein cottage cheese version presented by YouTube channel Mayra Wendolyne?
Classic Italian Alfredo is made with butter, heavy cream, and Parmesan, creating a rich but calorie‑dense sauce. Mayra Wendolyne replaces the cream with full‑fat cottage cheese, dramatically boosting protein while cutting carbs, yet still delivering a creamy texture when blended.
What occasions or celebrations is a high‑protein chicken Alfredo with roasted cabbage typically served in American health‑focused cuisine?
This dish is popular for fitness‑oriented gatherings, meal‑prep Sundays, and low‑carb holiday meals where guests want a comforting yet protein‑rich option. It’s also a go‑to dinner for busy families seeking a quick, nutritious weeknight meal.
What are the authentic traditional ingredients for classic Alfredo sauce versus the substitutes used in Mayra Wendolyne's recipe?
Traditional Alfredo uses butter, heavy cream, and Parmesan cheese. Mayra Wendolyne substitutes heavy cream with full‑fat cottage cheese, adds a small amount of butter for richness, and keeps Parmesan for flavor, while also incorporating onion and garlic powders for convenience.
What other low‑carb side dishes pair well with this high‑protein chicken Alfredo in a balanced meal?
Steamed broccoli, sautéed zucchini noodles, roasted Brussels sprouts, or a crisp mixed green salad with lemon vinaigrette complement the creamy alfredo while keeping the overall carbohydrate load low.
What are the most common mistakes to avoid when roasting cabbage for this recipe?
Overcrowding the baking sheet, using too little oil, or not preheating the oven can result in soggy, under‑caramelized cabbage. Space the pieces evenly and ensure the oven is at 425°F before loading the sheet.
Why does Mayra Wendolyne's recipe blend cottage cheese instead of using heavy cream for the Alfredo sauce?
Blending cottage cheese provides a high amount of protein and a lower carbohydrate profile while still achieving a smooth, creamy texture. It also reduces the overall calorie count compared to heavy cream, aligning with the recipe’s high‑protein, low‑carb goals.
How do I know when the grilled chicken is done and safe to eat in this recipe?
Use an instant‑read meat thermometer; the thickest part of the breast should register 165°F (74°C). The chicken will also be firm to the touch and its juices will run clear.
What does the YouTube channel Mayra Wendolyne specialize in?
The YouTube channel Mayra Wendolyne specializes in easy, high‑protein, low‑carb home cooking tutorials that focus on healthy meal‑prep, weight‑loss friendly recipes, and practical cooking tips for busy lifestyles.
How does the YouTube channel Mayra Wendolyne's approach to high‑protein, low‑carb cooking differ from other health‑focused cooking channels?
Mayra Wendolyne emphasizes minimal equipment, quick preparation times, and ingredient swaps that boost protein without sacrificing flavor, often using everyday pantry items. Her style is more straightforward and budget‑friendly compared to some channels that rely on specialty products or elaborate techniques.
Last updated: August 29, 2026
