Creamy High-Protein Chicken Alfredo with Broccoli

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

  1. 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
  1. Season the Chicken
  • In a bowl, combine chicken pieces with salt, pepper, garlic powder, onion powder, and paprika
  • Mix thoroughly to coat evenly
  1. Prepare the Sauce
  • In a blender, combine Fairlife milk, cottage cheese, Parmesan cheese, whole garlic clove, and cornstarch
  • Blend until completely smooth
  1. 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
  1. 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
  1. 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