High Protein Chicken Alfredo

High Protein Chicken Alfredo pinit

This High Protein Chicken Alfredo is packed with 68g of protein and cheesy goodness. Using Banza pasta, chicken and blended cottage cheese for the perfect lunch or dinner combo. With only 589 calories, this is the perfect meal to keep you fuller for longer but still low calorie.

I get a ton of DMs and emails reaching out for more high protein meals or ideas. Cottage cheese is a great way to boost protein. Personally, I like it but if you aren’t the biggest fan – I would try whipping it. Like I did in my Whipped Cottage Cheese Fruit Dip recipe. I love that it can be a savory or sweet snack.

Another great source of protein is chickpeas. I love Banza pasta because there is 50% more protein and 3x more fiber than regular pasta. Plus, I can’t even taste the difference. This tastes exactly like normal pasta to me. Not that normal pasta is bad but Banza is definitely better and more nutrient-dense.

Since I am a volume eater, if I don’t have Banza pasta, I like to use regular noodles and mix them with either spaghetti squash or zucchini noodles. This adds veggies and bulks up my meal for a very small amount of calories.

High Protein Chicken Alfredo

High Protein Chicken Alfredo

Here’s what you’ll need:

  • Chicken Breast – Pre-made or frozen is fine too.
  • Low Fat Cottage Cheese
  • Unsweetened Almond Milk
  • Cornstarch
  • Parmesan Cheese
  • Garlic Powder
  • Dried Parsley
  • Pepper
  • Nutmeg
  • Broccoli
  • Banza Pasta – Again, Banza pasta has 50% more protein, 3x more fiber than regular pasta and more nutrient-dense. I always keep this stocked in my pantry because it’s always good to have on hand. When one week you don’t want to go to the grocery store, always have pasta and sauce ready to go.
  • Food Processor or Blender – Both are staples in my kitchen appliances.

Nutrition Facts

Chicken Alfredo Pasta

  • Calories 589
  • Fat 16g
  • Protein 68g
  • Carbs 53g

Alfredo Sauce

Serving: 1/2 cup | Servings: 4

  • Calories 226
  • Fat 19g
  • Protein 26g
  • Carbs 10g

High Protein Chicken Alfredo

Prep Time 20 mins Cook Time 10 mins Total Time 30 mins
Servings: 4 Calories: 589




  1. First, cook your pasta according to the box. 

  2. For your broccoli, you can use fresh or frozen. I use frozen broccoli that I warmed in a pan. You can also steam.

  3. Next, cook your chicken to your liking. Another option would also be to buy pre-made chicken.



  4. Divide all your ingredients into four meal prep containers - 4oz of chicken, 150g of broccoli, 1/2 cup of alfredo sauce and 2 oz of dried pasta.

Alfredo Sauce

  1. In a blender or food processor, combine your cottage cheese, milk, cornstarch, parmesan cheese, garlic, parsley, pepper and nutmeg. Blend until smooth and set aside.

  2. Add your Alfredo sauce to a sauce pan and cook on low medium for 3 to 5 minutes until thickened.

Nutrition Facts

Serving Size 1

Servings 4

Amount Per Serving
Calories 589kcal
% Daily Value *
Total Fat 16g25%
Total Carbohydrate 53g18%
Protein 68g136%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: high protein, high protein pasta, high protein chicken alfredo, low calorie, low carb, cottage cheese, cottage cheese recipes, easy recipes, healthy chicken alfredo, healthy swaps, macro friendly chicken alfredo pasta, banza pasta, low calorie pasta, high fiber recipe

Did you make this recipe?

Tag me on Instagram @janellerohner so I can see your creation!

Pin this on Pinterest so others can enjoy it, too!

Notify of

Newest Most Voted
Inline Feedbacks
View all comments