Most Delicious High Protein Honey Butter Chicken Alfredo Pasta 60g Protein

Ingredients

• 1.5 lb Chicken Breast (cut into 1‑inch cubes)
• 2 tbsp Olive Oil (for seasoning chicken)
• 1 tsp Salt (for seasoning)
• 0.5 tsp Crushed Chili Flakes (optional heat)
• 1 tsp Dried Parsley (for chicken seasoning)
• 1 tsp Garlic Powder (for chicken seasoning)
• 1 tsp Onion Powder (for chicken seasoning)
• 1 tsp Smoked Paprika (for chicken seasoning)
• 3 tbsp Unsalted Butter (divided, extra for sauce)
• 1 tbsp Honey (adds sweetness)
• 1 tbsp Soy Sauce (low‑sodium preferred)
• 2 tbsp Fresh Parsley (chopped, divided)
• 3 cloves Garlic Cloves (minced)
• 0.25 cup Sun‑Dried Tomatoes (chopped, oil‑packed)
• 1 tsp Italian Herb Blend (dried)
• 0.5 cup Low‑Fat Milk (2% or skim)
• 4 oz Light Cream Cheese (softened)
• 0.25 cup Grated Parmesan Cheese (plus rind for flavor)
• 12 oz Pasta (penne, fettuccine or similar) (cook al dente)

Instructions

1. Season and Prepare Chicken

   Slice the chicken breast into 1‑inch cubes. In a bowl combine the chicken with olive oil, salt, chili flakes, dried parsley, garlic powder, onion powder, and smoked paprika. Toss until the pieces are evenly coated and the seasoning changes the color of the meat.

   Time: PT5M

2. Sear the Chicken

   Heat the skillet over medium heat. Add the seasoned chicken in a single layer and cook for about 4 minutes on each side, until golden brown and slightly crispy. Reduce heat slightly, add 1 tbsp butter, and let it melt.

   Time: PT8M

   Temperature: medium

3. Glaze the Chicken

   Stir in the honey, soy sauce, and 1 tbsp chopped fresh parsley. Mix well and cook for another 1‑2 minutes until the glaze thickens and the chicken looks juicy. Transfer the chicken to a plate and set aside.

   Time: PT3M

   Temperature: low

4. Cook Pasta

   Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente, usually 8‑10 minutes. Reserve ½ cup of pasta water, then drain the pasta in a colander.

   Time: PT10M

   Temperature: high

5. Build the Sauce Base

   In the same skillet used for the chicken, add the remaining 2 tbsp butter. Sauté the minced garlic and chopped sun‑dried tomatoes for about 3 minutes until fragrant.

   Time: PT3M

   Temperature: medium

6. Create the Creamy Alfredo

   Add the Italian herb blend, a pinch of salt, low‑fat milk, softened light cream cheese, grated Parmesan, and the Parmesan rind. Stir continuously until the cheese melts and the sauce becomes smooth and slightly thickened, about 5 minutes. If the sauce is too thick, thin with reserved pasta water.

   Time: PT5M

   Temperature: low

7. Combine Pasta, Chicken, and Sauce

   Add the cooked pasta to the skillet, tossing to coat evenly. Return the glazed chicken pieces to the pan, sprinkle the remaining chopped parsley, and give everything a final gentle mix until heated through.

   Time: PT3M

   Temperature: medium

8. Portion and Serve

   Divide the pasta into four meal‑prep containers. Let cool slightly before sealing. Reheat in the microwave for 1‑2 minutes, stirring halfway through.

   Time: PT2M

Nutrition Facts

Calories

630

Protein

45 g

Carbohydrates

60 g

Fat

20 g

Fiber

3 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast, Firm Tofu (vegetarian)
• Instead of Olive Oil: Vegetable Oil
• Instead of Crushed Chili Flakes: Cayenne Pepper
• Instead of Garlic Powder: Fresh Minced Garlic (1 clove)
• Instead of Unsalted Butter: Margarine
• Instead of Honey: Maple Syrup
• Instead of Soy Sauce: Tamari
• Instead of Garlic Cloves: Garlic Powder (½ tsp)
• Instead of Sun‑Dried Tomatoes: Roasted Fresh Tomatoes
• Instead of Low‑Fat Milk: Unsweetened Almond Milk
• Instead of Light Cream Cheese: Regular Cream Cheese (use slightly less)
• Instead of Grated Parmesan Cheese: Pecorino Romano
• Instead of Pasta (penne, fettuccine or similar): Gluten‑Free Pasta

Equipment Needed

• Large Skillet or Frying Pan
• Large Pot
• Colander
• Cutting Board
• Chef's Knife
• Wooden Spoon or Silicone Spatula
• Measuring Cups and Spoons
• Cheese Grater
• Small Bowl (optional)

Critical Steps — Do Not Skip

• Searing the chicken until golden brown without overcrowding the pan.
• Maintaining low heat while melting cream cheese and Parmesan to keep the sauce smooth.
• Using reserved pasta water to adjust sauce consistency.

Chef Tips from the Video

• Use smoked paprika for a subtle depth that pairs beautifully with the honey glaze.
• A small amount of the Parmesan rind adds umami without extra cheese.
• For extra green freshness, finish each serving with a squeeze of lemon juice.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers.

Freezer: Up to 1 month; reheat directly from frozen, adding extra milk or water.

Room temperature: Not recommended; cool to room temperature before refrigerating.

Make-Ahead Tips

• Prepare the chicken and sauce up to step 6, then cool and store separately; combine with pasta just before serving.
• Portion into individual containers for quick microwave reheating.
• If freezing, omit fresh parsley until after reheating to retain bright color.

Frequently Asked Questions