Want Delicious High Protein Meals? Try This Grilled Chicken Alfredo Pasta Meal Prep

Ingredients

• 2 pieces Chicken Breast (about 300 g total, sliced into 1‑inch cubes)
• 1 teaspoon Salt (kosher or table salt)
• 1 teaspoon Italian Herbs (dried blend of oregano, basil, thyme)
• 1 tablespoon Parsley (fresh, chopped)
• 0.5 teaspoon Chili Flakes (optional for heat)
• 0.5 teaspoon Garlic Powder
• 0.5 teaspoon Paprika
• 1 tablespoon Olive Oil (extra‑virgin)
• 3 tablespoons Unsalted Butter (divided: 2 Tbsp for chicken, 1 Tbsp later)
• 2 cloves Garlic (minced)
• 0.5 cup Onion (diced, about ½ medium onion)
• 1 cup Tomato Sauce (canned crushed or marinara)
• 0.5 cup Evaporated Milk (low‑fat)
• 2 oz Light Cream Cheese (softened)
• 0.25 cup Parmesan Cheese (freshly grated)
• 8 oz Pasta (penne, fettuccine, or any shape; cooked al dente)

Instructions

1. Season and Cube Chicken

   Slice the chicken breasts into 1‑inch cubes. In a mixing bowl combine chicken, salt, Italian herbs, parsley, chili flakes, garlic powder, paprika and drizzle with olive oil. Toss until evenly coated and the color changes slightly.

   Time: PT5M

2. Sear Chicken

   Heat 2 Tbsp butter in a large skillet over medium‑high heat. Add the seasoned chicken and cook, stirring occasionally, for 6‑8 minutes until golden brown and crispy. Transfer to a plate and set aside.

   Time: PT8M

3. Sauté Garlic and Onion

   In the same skillet add the remaining 1 Tbsp butter, then add minced garlic and diced onion. Sauté for 5 minutes until softened and fragrant.

   Time: PT5M

4. Add Tomato Base

   Season the aromatics with a pinch of salt and pepper, stir, then pour in the tomato sauce. Simmer for about 5 minutes until the sauce thickens slightly.

   Time: PT5M

5. Make Creamy Sauce

   Reduce heat to low. Stir in evaporated milk, softened light cream cheese, and grated Parmesan. Whisk continuously for 3 minutes until the cheese melts and the sauce becomes thick and glossy.

   Time: PT3M

6. Mix Pasta and Chicken

   Add the cooked pasta to the skillet, tossing to coat. Return the grilled chicken to the pan and mix for 2 minutes until everything is heated through and evenly coated.

   Time: PT2M

7. Plate and Serve

   Divide the pasta among 4 serving bowls, garnish with extra fresh parsley or chili flakes if desired, and serve immediately or let cool for meal‑prep storage.

   Time: PT1M

Nutrition Facts

Calories

590

Protein

45 g

Carbohydrates

55 g

Fat

20 g

Fiber

3 g