High Protein Grilled Chicken Alfredo Pasta: Healthy Comfort Food Done Right!
I’ll be honest, friends—there are certain recipes that hold a special place in my chef’s heart, and Chicken Alfredo Pasta is definitely one of them. Who hasn’t enjoyed those cozy nights around the family table, savoring creamy noodles topped with juicy chicken, and yes, even scraping the plate clean? Alfredo pasta simply defines “comfort food” for me, and I bet it does for a lot of you, too.
But, as I got serious about healthier eating and meal prep (because let’s be real, we chefs taste test A LOT), I thought—can I adapt my favorite indulgences to become protein-packed, calorie-smart meals without losing their soul-satisfying richness? Challenge accepted! That’s how I perfected this High Protein Grilled Chicken Alfredo Pasta recipe, and it’s seriously delicious.
Today, I’m beyond excited to share with my foodie friends (that’s YOU!) a lighter version of this classic dish. With grilled, juicy chicken atop a dreamy, creamy Alfredo sauce, this pasta dish tastes indulgent but clocks in at just 595 calories and packs a whopping 59 grams of protein per serving!
High Protein Grilled Chicken Alfredo Pasta
Ready? Let’s dive in!
My Alfredo Pasta Love Story
Let me take you back a few years when I was a budding young chef, fresh from culinary school, and just landed my first cooking gig at a cozy Italian bistro downtown. My first kitchen assignment? Alfredo sauce—talk about pressure! Night after night, stirring rich cream, parmesan cheese, perfectly al dente pasta—sounds easy, right? But mastering simple Italian dishes is deceptively tricky.
After more than a few tastings (okay, maybe dozens—I take my job very seriously!), I nailed the balance between creamy and savory, rich but not overpowering. Alfredo pasta quickly became my go-to comfort recipe for cooking at home, impressing friends, and soothing a tired soul after long shifts.
Fast forward to today—I’ve revamped this classic into a healthier option that aligns with my macro goals without sacrificing flavor. Now, I keep this hearty, creamy, protein-packed recipe on rotation for meal prep and quick dinners after a busy day. It’ll warm you from the inside out, whether you’re cooking solo, impressing friends, or feeding your family something healthy and unforgettable.
Okay, let’s get cooking, friends!
Ingredients for the Ultimate Protein Alfredo Pasta (Makes 4 Servings)
Here’s exactly what you’ll need—the good news is, most of this is probably already waiting patiently in your pantry and fridge!
For the Grilled Chicken:
– 800g cubed chicken breast
– 1 tsp salt
– 2 tsp Italian herbs
– 1.5 tsp parsley
– 1 tsp chili flakes (totally optional, adds a nice subtle kick!)
– 1.5 tsp garlic powder
– 1.5 tsp paprika
– 2 tsp olive oil (optional, helps the spices stick)
– 20g light butter, divided (keeps chicken juicy and tender)
For the Creamy Alfredo Pasta:
– 210g uncooked pasta (fettuccine preferred—about 520g cooked
– 80g chopped white onion
– 4 garlic cloves, chopped
– 1 tsp salt
– 1 tsp Italian herbs
– 1 tsp parsley
– 0.5 tsp chili flakes (optional)
– 1 tsp paprika
– 150g tomato sauce/passata (adds a lovely depth—my secret!)
– 300ml light evaporated milk (creamy, calorie-smart)
– 130g light cream cheese (key to creamy excellence)
– 30g grated parmesan cheese
– Pasta water (as needed, to thin sauce)
Step-By-Step Directions: Cooking up Pasta Magic 🧑🍳✨
Let’s do this—step by delicious step!
Step 1: Cook That Juicy Chicken!
– Heat a pan over medium-high heat. Toss chicken cubes with spices and olive oil (optional) evenly.
– Sauté chicken cubes about 3–4 mins each side until golden.
– Lower the heat, add butter, and coat chicken evenly. Set aside (warning: resist sneaky taste-tests!).
Step 2: Build Your Sauce Base
– In the same pan (extra flavor!), sauté chopped onions for 5–6 mins until soft and fragrant.
– Add garlic plus salt, Italian herbs, parsley, paprika, and chili flakes. Stir about a minute until aromatic, getting hungry yet?
– Add tomato sauce or passata, letting it simmer gently for 5 minutes to build flavor depth.
Step 3: Creamy Sauce Dreams
– Pour in light evaporated milk followed immediately by cream cheese.
– Stir continuously, letting the sauce thicken beautifully as cream cheese melts and blends.
– Finally, stir in grated parmesan cheese. Need sauce thinner? A bit of reserved pasta water works wonders!
Step 4: Mix & Serve
– Cook and drain your pasta (fettuccine al dente preferred).
– Toss hot pasta directly into the creamy Alfredo sauce, coating evenly.
– Serve on plates with juicy grilled chicken topping each serving or go crazy—mix it all together!
Gourmet Serving Suggestions
Want to boost freshness and color? Sprinkle freshly chopped parsley or basil on top—looks fancy, tastes amazing! Feeling cheesy? A little extra parmesan never hurt anybody. And of course, every plate looks better with fresh cherry tomatoes or vibrant asparagus on the side.
Chef’s Pro Tips (My Insider Secrets!)
– Always reserve pasta water—starchy water transforms sauces from great to amazing.
– Feel free to grill or sear chicken breasts whole, slicing afterward for beautiful presentation.
– Meal prep magic: Divide this recipe into containers; it makes excellent lunches all week. Just reheat gently with a splash of milk.
Nutrition Info (Macros Per Serving, Recipe Makes 4)
– Calories: 595
– Protein: 59g
– Carbs: 50g
– Fat: 16g
Creamy ✅ High Protein ✅ Meal-Prep Friendly ✅ Chef-approved ✅
Trust me, your taste buds and your nutrition plan will both thank you!
Reheating Instruction 📌
Have leftovers? (Lucky you!) Simply pop it into a pan over low heat, add a splash of milk to maintain creaminess, cover and warm gently 5 minutes—perfection restored!
Final Thoughts From Your Chef Friend
There you have it, food-loving friends—my healthier version of Chicken Alfredo, perfected through years of tasting, testing, and making happy, protein-fueled bellies. I hope this recipe brings comfort, deliciousness, and a bit more protein into your busy life. After all, nothing says love like wholesome comfort food that tastes indulgent but treats your body right.
As always, happy cooking and bon appétit! Feel free to reach out with your stories, pics, or cooking questions. I’d love to hear about your kitchen adventures!
PrintHigh Protein Grilled Chicken Alfredo Pasta
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: 4 1x
Ingredients
Grilled Chicken:
800g cubed chicken breast
1 tsp salt
2 tsp Italian herbs
1.5 tsp parsley
1 tsp chilli flakes (optional)
1.5 tsp garlic powder
1.5 tsp paprika
2 tsp olive oil (optional)
20g light butter (for cooking & finishing)
Creamy Alfredo Pasta:
210g uncooked (520g cooked) pasta (fettuccine preferred)
80g chopped white onion
4 garlic cloves, chopped
1 tsp salt
1 tsp Italian herbs
1 tsp parsley
0.5 tsp chilli flakes (optional)
1 tsp paprika
150g tomato sauce/passata
300ml light evaporated milk
130g light cream cheese
30g grated parmesan cheese
Optional: Pasta water to thin the sauce if needed
Instructions
Cook the Chicken:
Heat a pan over medium-high. Cook chicken cubes 3–4 mins per side. Lower heat, stir in butter, mix well, and set aside.
Build the Sauce:
Sauté onions for 5–6 mins until soft. Add garlic and seasonings. Stir for a minute, then add tomato sauce and let simmer for 5 mins on low.
Make it Creamy:
Pour in evaporated milk and stir in cream cheese. Let it melt and thicken, then add parmesan. Use pasta water if sauce gets too thick.
Notes
Toss & Serve:
Mix cooked fettuccine into the sauce. Serve topped with grilled chicken or mix it all in for full flavor in every bite.
To Reheat:
Warm on low with a splash of milk, cover with lid for 5 mins.
Nutrition
- Calories: 595
- Fat: 16g
- Carbohydrates: 50g
- Protein: 59g
