Creamy High-Protein Chicken Alfredo (Meal Prep Jars!)
Published Feb 24, 2025 Updated Mar 08, 2025
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Imagine the rich aroma of high-protein chicken alfredo mingling with tender chicken and perfectly cooked pasta, filling your kitchen with warmth and comfort. This dish satisfies those creamy pasta cravings and aligns with your health goals, making it a meal you’ll return to time and again.
Table of Contents
Why You’ll Love This High-Protein Chicken Alfredo Recipe
This rendition of chicken alfredo blends indulgence with nutrition. By incorporating cottage cheese into the sauce, we achieve a velvety texture that’s packed with protein, offering a lighter alternative to traditional heavy-cream-based sauces.
I love using cottage cheese to add protein to recipes – my high protein pepperoncini dip and healthy dill pickle cottage cheese ranch recipe are perfect examples. And if you’re craving something sweet with a protein boost, you have to try my ultimate no-bake pumpkin cheesecake! Using zucchini noodles or gluten-free options ensures this meal fits a variety of dietary needs while still delivering that comforting bite.
Plus, the addition of vibrant vegetables like peas and roasted peppers not only enhances the flavor but also boosts the nutritional value, making it a well-rounded meal for the whole family. Turn this dish into easy, quick meals with my meal prep jar method.
Ingredients You’ll Need
Here are a few notes on the key ingredients for this high-protein chicken alfredo! Jump to the printable recipe card below for the full recipe and exact measurements.
- Pre-cooked chicken: A convenient option that saves time. You can also use rotisserie chicken or shredded chicken breast for extra tenderness.
- Regular pasta or gluten-free alternative: Choose the base that best fits your lifestyle.
- Cottage cheese: Creates a creamy, healthy alfredo sauce recipe without the need for heavy cream.
- Milk of choice: Adjusts the sauce’s consistency; dairy or unsweetened almond milk work well.
- Parmesan cheese: Adds cheesy goodness and depth to the sauce.
- Italian seasoning: Infuses the dish with classic herbaceous notes.
- Fresh garlic: Enhances the sauce with bold, aromatic flavor.
- Cornstarch or xanthan gum: Thickens the sauce to the perfect consistency.
- Cooked peas and roasted red peppers: Introduce color and additional nutrients.
- Salt and black pepper: Season to taste for best results.
How to Make This High-Protein Chicken Alfredo Recipe
Step 1: Prepare the Alfredo Sauce. In a blender, combine cottage cheese, milk, Italian seasoning, Parmesan cheese, black pepper, salt, garlic, and cornstarch. Blend until smooth and creamy.
Step 2: Cook the Sauce. Transfer the blended mixture to a saucepan over medium heat. Stir continuously, bringing it to a gentle simmer. Allow it to thicken for about 4-5 minutes, ensuring it doesn’t boil to prevent curdling.
Step 3: Cook the Pasta. While the sauce simmers, cook your favorite brand of pasta according to package instructions. Once done, drain and set aside.
Step 4: Combine Ingredients. In a large bowl, mix the cooked pasta, diced chicken, peas, and roasted red peppers. Pour the thickened Alfredo sauce over the mixture, stirring gently to ensure even coating.
Step 5: Serve. Dish out the creamy Alfredo onto plates, garnishing with a sprinkle of Parmesan cheese and a dash of freshly ground black pepper. Enjoy immediately.
Mac’s Pro Tip
Recipe Tips
- Meal prep hack! Store in portioned containers for an easy, high-protein lunch throughout the week.
- For a dairy-free version of this dish, swap out the cottage cheese and milk for a dairy-free alternative like blended silken tofu and unsweetened almond milk.
- Toss in extra greens like fresh spinach or kale for more nutrients and a pop of color.
- Spice it up with a pinch of red pepper flakes or a dash of hot sauce adds a nice kick.
Serving Suggestions
- Pair with a crisp Caesar salad with homemade Caesar dressing or a garden fresh tomato cucumber salad to balance the creaminess.
- Serve alongside warm, gluten-free garlic bread for a classic pairing.
Mac’s Pro Tip
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Gently reheat on the stovetop over low heat, adding a splash of milk to maintain creaminess.
While the sauce may change texture upon freezing, you can freeze portions in airtight containers for up to a month. Thaw overnight in the refrigerator before reheating.
Recipe FAQs
Absolutely! Nutritional yeast is a great dairy-free alternative that imparts a cheesy flavor.
Brands like Banza offer chickpea-based pasta that’s both gluten-free and high in protein.
Ensure you heat the sauce over medium heat and avoid bringing it to a rapid boil. Continuous stirring helps maintain a smooth consistency.
Yes, it reheats well. Store individual portions in airtight containers and reheat as needed, adding a splash of milk to restore creaminess.
Embrace the joy of cooking and savoring meals that nourish both body and soul. This high protein chicken Alfredo is proof that comfort food can be both indulgent and health-conscious. Enjoy, y’all!
More High-Protein Recipes
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High Protein Chicken Alfredo Recipe (Meal Prep Jars)
Ingredients
For the Alfredo Sauce:
- 2 ⅓ cups cottage cheese I used 2%
- 1 ¼ cups milk of choice almond or regular
- 1 ½ teaspoons Italian seasoning
- ⅓ cup Parmesan cheese
- ½ teaspoon black pepper
- 1 teaspoons salt
- 1-2 whole garlic cloves
- 1 ½ tablespoons cornstarch or 1/2 teaspoon xanthan gum as a substitute
For the Meal Prep Jars:
- 12 oz cooked chicken diced (about 3 oz per jar)
- 1 cup peas cooked about ¼ cup per jar
- ½ cup roasted peppers drained and diced (sliced, about 2 tablespoons per jar)
- 4 cups cooked gluten-free pasta or protin pasta 12 oz box
- ¼ cup Parmesan cheese for garnish (1 tbsp per cup)
- 4 meal prep jars 16-ounce size recommended
- Protein alfredo sauce about ½ cup each jar
Instructions
Prepare the Alfredo Sauce:
- In a blender or food processor, combine cottage cheese, cornstarch, milk, Italian seasoning, Parmesan cheese, black pepper, salt, and garlic cloves. Blend until smooth and creamy.
- Pour the mixture into a small saucepan and heat over medium, stirring occasionally. Bring it to a gentle simmer and let it thicken for about 4-5 minutes. Be careful not to overheat or boil the sauce, as this can cause it to curdle. Stir continuously to maintain a smooth consistency.
Prepare the Gluten-Free Pasta:
- Cook the pasta according to package directions. Drain and set aside to cool slightly. You will need about 4 cups cooked pasta.
Assemble the Meal Prep Jars:
- For each of the 4 jars, layer the ingredients as follows: Layer 3 oz of cooked chicken at the bottom of each jar. Top with 3/4-1 cup of cooked gluten-free pasta. Pour ½ cup of Alfredo sauce over the pasta. Add 2 tablespoons of roasted peppers and ¼ cup peas on top. Garnish with 1 tbsp grated Parmesan cheese. Repeat for the remaining jars.
Store and Serve:
- Seal the jars tightly and refrigerate for up to 4-5 days. When ready to eat, transfer to a microwave-safe bowl, toss to combine evenly, and heat until warm. Enjoy
Notes
- For a dairy-free version of this dish, swap out the cottage cheese and milk for a dairy-free alternative like blended silken tofu and unsweetened almond milk.
- Toss in extra greens like fresh spinach or kale for more nutrients and a pop of color.
- Spice it up with a pinch of red pepper flakes or a dash of hot sauce adds a nice kick.
- Meal prep hack! Store in portioned containers for an easy, high-protein lunch throughout the week.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
