Tastiest High Protein Creamy Chicken Alfredo! Only 542 Cals

Ingredients

• 12 oz Fettuccine Pasta (dry, any shape works)
• 1 lb Chicken Breast (skinless, boneless, trimmed)
• 2 Tbsp Olive Oil (extra virgin)
• 1 tsp Garlic Powder
• 1 tsp Italian Herbs (dried blend of basil, oregano, thyme)
• 0.5 tsp Paprika (sweet paprika)
• 1 tsp Onion Powder
• 1 tsp Salt (kosher or sea salt)
• 0.5 tsp Black Pepper (freshly ground)
• 1 cup Low-Fat Milk (2% milk)
• 4 oz Low-Fat Cream Cheese (softened, 2% fat)
• 0.5 cup Parmesan Cheese (freshly grated)
• 2 Tbsp Fresh Parsley (chopped, flat‑leaf)
• 1 medium Onion (diced)
• 2 cloves Garlic (minced)
• 0.5 cup Pasta Water (reserved from cooking pasta)

Instructions

1. Boil Pasta

   Fill a large pot with water, add a generous pinch of salt, bring to a rolling boil, then add the pasta and cook for 8 minutes until al dente.

   Time: PT10M

   Temperature: 100°C

2. Reserve Pasta Water and Drain

   Before draining, scoop out 1/2 cup of the starchy pasta water, then pour the pasta into a colander to drain.

   Time: PT2M

3. Season Chicken

   In a bowl, toss the chicken breast with garlic powder, Italian herbs, paprika, onion powder, salt, pepper, and olive oil until evenly coated.

   Time: PT5M

4. Cook Chicken

   Heat the large skillet over medium heat and add the seasoned chicken. Cook 5 minutes per side, or until golden and about 75% cooked through.

   Time: PT10M

   Temperature: medium heat

5. Set Chicken Aside

   Transfer the partially cooked chicken to a plate and cover loosely with foil.

   Time: PT1M

6. Sauté Onion and Garlic

   In the same skillet, add the diced onion and minced garlic. Sauté until translucent and fragrant, about 2–3 minutes.

   Time: PT3M

   Temperature: medium heat

7. Blend Sauce

   In a mixing bowl, combine low‑fat milk, softened low‑fat cream cheese, grated Parmesan, Italian herbs, and the reserved pasta water. Whisk until smooth and creamy.

   Time: PT4M

8. Simmer Sauce

   Pour the blended sauce into the skillet with the onions. Bring to a gentle bubble, stirring constantly, for about 3 minutes until the sauce thickens slightly.

   Time: PT3M

   Temperature: medium heat

9. Combine Pasta and Chicken

   Add the cooked pasta and the partially cooked chicken (sliced or whole) to the skillet. Toss everything together for 2 minutes until the chicken finishes cooking and the pasta is fully coated.

   Time: PT2M

   Temperature: medium heat

10. Garnish and Serve

    Remove from heat, sprinkle chopped fresh parsley and extra grated Parmesan on top, and serve immediately.

    Time: PT2M

Nutrition Facts

Calories

520

Protein

35g

Carbohydrates

45g

Fat

15g

Fiber

2g

Ingredient Substitutions

• Instead of Fettuccine Pasta: any long pasta, whole‑wheat pasta
• Instead of Chicken Breast: turkey breast
• Instead of Olive Oil: canola oil
• Instead of Garlic Powder: 2 fresh garlic cloves, minced
• Instead of Italian Herbs: individual dried herbs
• Instead of Paprika: smoked paprika
• Instead of Onion Powder: 1/4 cup diced fresh onion
• Instead of Black Pepper: white pepper
• Instead of Low-Fat Milk: unsweetened almond milk
• Instead of Low-Fat Cream Cheese: Greek yogurt
• Instead of Parmesan Cheese: Pecorino Romano
• Instead of Fresh Parsley: fresh basil
• Instead of Onion: shallots
• Instead of Garlic: extra garlic powder
• Instead of Pasta Water: low‑sodium chicken broth

Equipment Needed

• Large Pot
• Colander
• Large Skillet
• Mixing Bowl
• Whisk
• Measuring Cups and Spoons
• Cheese Grater
• Cutting Board
• Chef's Knife

Critical Steps — Do Not Skip

• Season the chicken evenly with the spice blend and olive oil.
• Do not overcook the chicken; it should finish cooking in the sauce.
• Blend the sauce until completely smooth to avoid lumps.
• Simmer the sauce gently—avoid a hard boil to keep the cheese emulsified.

Chef Tips from the Video

• Use freshly grated Parmesan for the best flavor and smoother sauce.
• Reserve at least 1/2 cup of starchy pasta water; the starch helps bind the sauce to the pasta.
• For extra protein, add a handful of cooked peas or sautéed spinach to the final dish.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days.

Freezer: Freezing is not recommended because the pasta may become mushy, but you can freeze the cooked chicken separately for up to 1 month.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Season and grill the chicken a day ahead; store sliced chicken in the fridge and add to the sauce when reheating.
• Prepare the sauce without the pasta, keep it in a sealed jar, and gently reheat with a splash of milk before tossing with freshly cooked pasta.

Frequently Asked Questions