High Protein Chicken Alfredo
This creamy, high-protein Chicken Alfredo is perfect for meal prep. Built on roasted vegetables and topped with a lighter Alfredo sauce, it’s flavour and macro-friendly. It’s the kind of meal that feels indulgent but fuels your goals.
Chicken Alfredo Meal Prep
Ingredients
Chicken
- Oil Spray
- 750g (1.6lb) - Chicken Breast, Diced
- 2 tsp (8g) - Garlic Powder
- 2 tsp (4g) - Dried Italian Herbs
- Salt & Pepper
Alfredo Sauce
- 1 ½ Cups (315g) - Low-Fat Cottage Cheese
- ½ Cup (40g) - Parmesan Cheese
- ½ Cup (125ml) - Low-Fat Milk
- 2 - Garlic Cloves
- ¼ tsp (0.1g) - Nutmeg, Grated
- Salt & Pepper
Vegetable Base
- 1 Tbsp (20ml) - Olive Oil
- 1 - Cauliflower, Trimmed
- 200g (7.05oz) - Broccoli, Trimmed
- 200g (7.05oz) - Portobello Mushrooms, Quartered
- Salt & Pepper
- Parsley (Optional)
Method
- Preheat your oven to 200°C (400°F).
- Toss cauliflower florets, broccoli, and sliced mushrooms with olive oil spray, salt, and pepper on a large baking tray.
- Spread evenly and roast for 20–25 minutes until golden and slightly crisp at the edges.
- Pat the chicken dry and season with garlic powder, Italian herbs, salt, and pepper.
- Heat a large skillet over medium-high heat. Add a little oil or spray and sear the chicken for about 6 minutes, until golden brown and cooked through.
- In a blender, combine the cottage cheese, parmesan cheese, milk, and garlic and blend on high until smooth and creamy. Turn the heat off the chicken and pour the sauce over the chicken. Do not boil. Season with nutmeg and additional salt and pepper to taste. Mix to combine and remove from the stovetop
- Portion into 5x 750ml meal prep containers. Lay a bed of roasted veggies, top with the chicken, and drizzle over the Alfredo sauce. Garnish with flat-leaf parsley and cracked black pepper.
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
High Protein Chicken Alfredo Storage Instructions
Fridge
Store in airtight containers for up to 4–5 days. Allow to cool completely before sealing to avoid condensation and sogginess.
Freezer
Store in meal prep containers and place into the freezer for up to 3 months. Allow to thaw overnight before reheating
High Protein Chicken Alfredo Reheating Instructions
Microwave
Reheat chicken and vegetables for 2 to 3 minutes, or until hot.
Note: The cottage cheese Alfredo may thicken when cold; if needed, stir in a splash of milk before reheating.
Stovetop (optional)
Add a small splash of milk or water to a pan. Reheat chicken, veg, and sauce over medium-low heat until warmed through.
Watch How To Make The Recipe
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