High Protein Chicken Alfredo

High Protein Chicken Alfredo is the perfect dinner option for anyone looking to enjoy a delicious meal while still sticking to their health goals. This recipe brings together tender chicken, chickpea pasta, and fresh broccoli, all enveloped in a rich, creamy alfredo sauce. With 46 grams of protein per serving and under 500 calories, it’s an excellent choice for families or meal prep. You can serve it on busy weeknights or special occasions when you want something satisfying yet healthy.

Why You’ll Love This Recipe

• High in Protein: Each serving boasts a whopping 46 grams of protein, making this dish ideal for muscle recovery and energy.
• Quick and Easy: With a total prep and cook time of just 50 minutes, you can whip up this meal even on your busiest days.
• Versatile Ingredients: This recipe uses chickpea pasta and broccoli, allowing you to customize it with your favorite vegetables or proteins.
• No Complicated Steps: The straightforward cooking process means you don’t need to be a chef to create restaurant-quality flavors at home.
• Perfect for Meal Prep: Not only does this recipe yield six servings, but it also stores well in the fridge for quick reheat meals throughout the week.

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Tools and Preparation

To make High Protein Chicken Alfredo, you’ll need some essential tools that help streamline the cooking process. Having the right equipment ensures everything goes smoothly from start to finish.

Essential Tools and Equipment

• Air fryer
• Large pot
• Steamer basket or microwave-safe bowl
• Baking dish
• Mixing spoon

Importance of Each Tool

• Air fryer: Helps cook chicken quickly while keeping it juicy and flavorful.
• Large pot: Ideal for boiling pasta to perfection without overcrowding.
• Steamer basket or microwave-safe bowl: Perfect for steaming broccoli effortlessly.
• Baking dish: Provides an even cooking surface for your alfredo bake.

Ingredients

This high-protein chicken alfredo bake packs 46 grams of protein in under 500 calories! Simple recipe – NO cottage cheese & no cauliflower.

For the Pasta and Sauce

• 8 ounces chickpea pasta dry
• 7 ounces alfredo sauce (I used Raos)

For the Protein and Vegetables

• 2 lbs chicken tenders (20 ounces cooked)
• 8 cups broccoli

For Seasoning

• sprinkle salt
• sprinkle pepper
• butter or Italian seasoning

For Topping

• 1 cup mozzarella

How to Make High Protein Chicken Alfredo

Step 1: Cook the Pasta

1. Bring a large pot of salted water to a boil.
2. Add the chickpea pasta and cook according to package directions until al dente.

Step 2: Prepare the Chicken

1. Season your chicken tenders with salt, pepper, and Kinder’s butter seasoning.
2. Cook in an air fryer at 400°F for about 15 minutes, flipping halfway through until fully cooked.

Step 3: Steam the Broccoli

1. Use a steamer basket or microwave-safe bowl filled with water.
2. Steam the broccoli until tender but still bright green.

Step 4: Combine and Bake

1. In a large mixing bowl, combine cooked pasta, chopped chicken tenders, steamed broccoli, and alfredo sauce.
2. Transfer mixture into a baking dish; top with mozzarella cheese.
3. Bake at 400°F for approximately 20 minutes until bubbly with golden spots on top.

With these simple steps, you’re ready to enjoy your High Protein Chicken Alfredo!

How to Serve High Protein Chicken Alfredo

Serving your high protein chicken alfredo can elevate the dining experience. Here are some creative ways to present this delicious dish that will impress your family or guests.

Family Style

• Serve the high protein chicken alfredo in a large baking dish and let everyone help themselves. This creates a cozy, communal atmosphere at the dinner table.

Individual Portions

• For a more refined presentation, dish out individual servings in ramekins. This is perfect for dinner parties or special occasions.

Garnish with Fresh Herbs

• Add a sprinkle of fresh parsley or basil on top of the alfredo before serving. This not only enhances the flavor but also adds a pop of color to the dish.

Pair with Garlic Bread

• Serve slices of warm garlic bread on the side. The crunchy texture complements the creamy alfredo perfectly, making for a satisfying meal.

Add a Side Salad

• Offer a light green salad with vinaigrette as a refreshing counterbalance to the richness of the chicken alfredo. It provides extra nutrients and colors to your plate.

How to Perfect High Protein Chicken Alfredo

Perfecting high protein chicken alfredo can take your recipe from good to great. Here are some tips to ensure you achieve the best results.

• Cook Pasta Al Dente – Make sure to cook your chickpea pasta just until it’s firm. This helps maintain its texture when baked.
• Choose Quality Alfredo Sauce – A premium sauce like Rao’s can significantly enhance flavor without adding extra work.
• Season Your Chicken Well – Use a blend of spices like salt, pepper, and Italian seasoning for flavorful chicken that stands out in the dish.
• Don’t Overcook Broccoli – Steam broccoli until just tender; it should retain its bright color and crunch for added texture.
• Let it Rest – Allow the baked dish to rest for a few minutes before serving. This helps flavors meld together beautifully.

Best Side Dishes for High Protein Chicken Alfredo

Pairing side dishes with high protein chicken alfredo can create a well-rounded meal. Here are some excellent options that complement this dish perfectly.

1. Garlic Bread – Crispy on the outside and soft inside, this classic side is perfect for soaking up creamy sauces.
2. Caesar Salad – Crisp romaine lettuce tossed with Caesar dressing adds freshness and crunch, balancing rich flavors.
3. Steamed Asparagus – Lightly steamed asparagus offers a vibrant green contrast while being low in calories and high in nutrients.
4. Roasted Brussels Sprouts – These caramelized sprouts add an earthy flavor that pairs well with creamy dishes.
5. Caprese Salad – Fresh mozzarella, tomatoes, and basil drizzled with balsamic glaze create a refreshing side bursting with flavor.
6. Zucchini Noodles – For a low-carb option, serve spiralized zucchini lightly sautéed as an alternative pasta side.
7. Sweet Potato Fries – Crispy sweet potato fries provide a satisfying crunch along with natural sweetness that complements savory flavors.
8. Mixed Veggie Stir-Fry – A colorful mix of bell peppers, carrots, and snap peas stir-fried quickly for a healthy accompaniment packed with vitamins.

Common Mistakes to Avoid

When making High Protein Chicken Alfredo, it’s easy to make a few common mistakes that can affect the dish’s taste and nutrition.

• Overcooking the Pasta: Cooking pasta beyond al dente can lead to mushy texture. Follow package directions closely for perfect pasta.
• Ignoring Seasoning: Skipping seasoning on chicken can result in bland flavors. Always season your chicken well before cooking for a flavor boost.
• Using Low-Quality Sauce: A subpar alfredo sauce can ruin the dish. Choose a high-quality sauce, like Rao’s, for the best results.
• Neglecting Broccoli Prep: Not steaming broccoli properly may leave it tough. Steam until just tender to keep a nice texture and vibrant color.
• Skipping the Bake Step: Not baking after mixing can lead to an unevenly heated meal. Baking allows flavors to meld and cheese to melt beautifully.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Enjoy within 3-4 days for best quality.

Freezing High Protein Chicken Alfredo

• Freeze in a freezer-safe container or bag.
• Lasts up to 3 months for optimal freshness.

Reheating High Protein Chicken Alfredo

• Oven: Preheat to 350°F and bake covered for about 20 minutes until heated through.
• Microwave: Heat in short intervals, stirring between each, until warm throughout.
• Stovetop: Warm over medium-low heat, adding a splash of milk or broth if needed for moisture.

Frequently Asked Questions

What makes this High Protein Chicken Alfredo healthy?

This recipe uses chickpea pasta and lean chicken, providing high protein without excess calories or carbs, making it a nutritious dinner option.

Can I customize my High Protein Chicken Alfredo?

Absolutely! Feel free to add vegetables like spinach or bell peppers, or try different proteins like shrimp or turkey for variety.

How does this compare to traditional chicken alfredo?

This version is lower in calories while offering more protein thanks to chickpea pasta and lean chicken, making it suitable for health-conscious eaters.

Is this recipe kid-friendly?

Yes! The creamy texture and cheesy topping usually appeal to kids, making it an excellent choice for family dinners.

Can I prep this meal ahead of time?

Definitely! You can prepare everything in advance, store it in the fridge, and bake it right before serving for a quick dinner option.

Final Thoughts

This High Protein Chicken Alfredo is not only delicious but also versatile. With its creamy sauce and satisfying protein content, it’s perfect for busy weeknights or meal prep. Feel free to customize with your favorite veggies or proteins for a personalized touch!