Transform your weeknight dinner routine with this protein-packed twist on the classic chicken alfredo. This recipe combines tender chicken breast, protein-rich pasta, and fresh broccoli in a lightened-up yet incredibly creamy alfredo sauce. Perfect for fitness enthusiasts and families alike, this dish delivers maximum flavor while keeping nutrition in focus.
Ingredients
For the Chicken:
- 2 lbs (900g) chicken breast, cut into bite-sized pieces
- 1½ teaspoons (9g) coarse salt
- 1 teaspoon (2g) black pepper
- 1 teaspoon (3g) garlic powder
- 1 teaspoon (3g) onion powder
- ½ teaspoon (1g) paprika
For the Sauce:
- 1½ cups (355ml) Fairlife milk
- 16 oz (450g) 4% milk fat cottage cheese
- 1 cup (100g) Parmesan cheese, freshly grated
- 1 garlic clove, whole
- 2 teaspoons (6g) cornstarch (optional)
- 3 tablespoons (42g) unsalted butter, divided
For the Pasta and Vegetables:
- 14.5 oz (410g) protein pasta
- 2 lbs (900g) broccoli florets
- 8 oz (225g) fresh spinach
- 1 garlic clove, minced
Instructions
- Cook the Pasta
- Bring a large pot of salted water to boil
- Cook protein pasta for 8-10 minutes, stirring occasionally
- Drain and set aside
- Season the Chicken
- In a bowl, combine chicken pieces with salt, pepper, garlic powder, onion powder, and paprika
- Mix thoroughly to coat evenly
- Prepare the Sauce
- In a blender, combine Fairlife milk, cottage cheese, Parmesan cheese, whole garlic clove, and cornstarch
- Blend until completely smooth
- Cook the Chicken
- Heat oil in a large pan over medium-high heat
- Cook seasoned chicken in a single layer for 5 minutes or until fully cooked
- Remove from pan and set aside
- Cook the Vegetables
- In the same pan, melt 2 tablespoons butter
- Add broccoli and cook for 4 minutes
- Remove broccoli and set aside
- Reduce heat to low
- Add remaining 1 tablespoon butter and minced garlic
- Add spinach and cook for 30 seconds
- Finish the Dish
- Pour blended sauce into the pan, whisking constantly
- Season with additional garlic powder, parsley, salt, and black pepper to taste
- Simmer for 5 minutes until thickened
- Add cooked pasta, broccoli, and chicken
- Stir to combine and heat through
Nutritional Information
Per serving (6 servings):
- Calories: 585
- Protein: 52g
- Carbohydrates: 45g
- Fat: 25g
- Fiber: 8g
- Sodium: 780mg
Timing:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Pro Tips and Tricks
- Warm your milk slightly before blending for a smoother sauce
- Use freshly grated Parmesan for better melting and flavor
- Cut chicken pieces uniformly for even cooking
- Salt your pasta water generously for better-tasting pasta
- Don’t overcook the broccoli – it should remain crisp-tender
- Reserve some pasta water before draining to adjust sauce consistency if needed
Variations and Substitutions
- Replace broccoli with cauliflower or asparagus
- Swap protein pasta for whole wheat or regular pasta
- Use Greek yogurt instead of cottage cheese for a different protein boost
- Add mushrooms or bell peppers for extra vegetables
- Try turkey or shrimp instead of chicken
- Make it vegetarian by using chickpeas or white beans
Common FAQs
Q: Can I make this dish ahead of time?
A: Yes, you can prepare components separately up to 2 days ahead. Store sauce, cooked chicken, and vegetables separately in airtight containers.
Q: How do I prevent the sauce from becoming grainy?
A: Blend the sauce ingredients thoroughly and heat gradually over low heat, stirring constantly.
Q: Can I freeze this dish?
A: While possible, the sauce may separate upon thawing. Best enjoyed fresh or within 3-4 days when refrigerated.
Q: Why use protein pasta instead of regular pasta?
A: Protein pasta adds extra nutrition and helps keep you fuller longer while maintaining the same great taste.
Storage and Make-Ahead Tips
- Store leftovers in an airtight container for up to 4 days
- Reheat gently on stovetop or microwave with a splash of milk
- Prepare sauce up to 2 days ahead and store separately
- Cook chicken and vegetables ahead and store separately
- When reheating, add fresh Parmesan cheese for best results
- For meal prep, portion into individual containers after cooling completely