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Chicken Alfredo Meal Prep

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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Calories: 425kcal
Servings: 5 People
Metric - Imperial

Ingredients

Chicken

  • Oil Spray
  • 750 g Chicken Breast Diced
  • 8 g Garlic Powder
  • 8 g Dried Italian Herbs
  • Salt & Pepper

Alfredo Sauce

  • 315 g Low-Fat Cottage Cheese
  • 40 g Parmesan Cheese Grated
  • 125 ml Low-Fat Milk
  • 2 Garlic Cloves
  • 0.1 g Nutmeg Grated
  • Salt & Pepper

Vegetable Base

  • 15 ml Olive Oil
  • 1 Cauliflower Trimmed
  • 200 g Broccoli Trimmed
  • 200 g Portobello Mushrooms Quartered
  • Flat Leaf Parsley Optional
  • Salt & Pepper

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.
Chef's Tips
Blend the cottage cheese sauce until it's completely smooth before it goes anywhere near the chicken — any graininess at the blending stage is permanent once it's combined and portioned.
Add the sauce off the heat and don't let it boil, exactly as written — cottage cheese-based sauces are prone to splitting or turning grainy under direct heat, so mixing it in off the stove is what keeps it creamy.
Spread the vegetables out in a single layer without overcrowding the tray — crowding traps steam and stops the edges from getting that golden, slightly crisp roast.
Storage & Reheating
Refrigerate for up to 4–5 days, or freeze for up to 3 months, in airtight containers. Let everything cool completely before sealing to avoid condensation and sogginess.
To reheat, microwave for 2–3 minutes until hot, or warm in a pan over medium-low heat with a small splash of milk or water. The cottage cheese sauce can thicken when cold, so stir in a little extra milk as needed to loosen it back to a creamy consistency. Thaw frozen portions in the fridge overnight before reheating.
Serving 430gCalories 425kcalCarbohydrates 11gProtein 53gFat 9gSaturated Fat 3gPolyunsaturated Fat 1gMonounsaturated Fat 2gCholesterol 156mgSodium 319mgPotassium 1194mgFiber 3gSugar 5gVitamin A 624IUVitamin C 100mgCalcium 160mgIron 1.3mg