High Protein Grilled Chicken Alfredo Pasta Meal Prep

Name: High Protein Grilled Chicken Alfredo Pasta Meal Prep
Cook time: 35 min
Yield: 4 servings
Ingredients: 800g Chicken Breast, raw, cubed; 1 tsp Salt; 2 tsp Italian Herbs; 1 1/2 tsp Parsley; 1 tsp Chilli Flakes, optional; 1 1/2 tsp Garlic Powder; 1 1/2 tsp Paprika; 2 tsp Olive Oil, optional; 20g Light Butter, for cooking and once cooked; 210g Pasta, uncooked, fettuccine; 80g White Onion, chopped; 4 Garlic Cloves, chopped; 1 tsp Salt; 1 tsp Italian Herbs; 1 tsp Parsley; 1/2 tsp Chilli Flakes, optional; 1 tsp Paprika; 150g Tomato Sauce, passata; 300ml Light Evaporated Milk, Sainsbury's; 130g Light Cream Cheese, Philadelphia; 30g Parmesan Cheese, grated

This high-protein chicken Alfredo meal prep combines tender grilled chicken, fettuccine, and a creamy tomato-Parmesan sauce for a satisfying make-ahead lunch or dinner. It’s rich, comforting, and easy to portion for the week, with plenty of savory flavor in every bite.

This high-protein chicken Alfredo meal prep combines tender grilled chicken, fettuccine, and a creamy tomato-Parmesan sauce for a ... Show more

By Jalalsamfit · Original recipe

Health Grade

B- · Healthy

Time

35 min

Price

1,91 €

Calories

804 kcal

meal prep

high protein

low sugar

comfort food

Method

Boil the pasta

Bring a large pot of water to a full boil and season it well with Salt. Add the Pasta and cook it according to the packet directions until just tender. Give it a stir early on so the strands do not stick together. Drain it well once cooked and set it aside while you finish the chicken and sauce.

Prep the aromatics

While the pasta water heats or the pasta cooks, peel and finely chop the White Onion. Peel and finely chop the Garlic Cloves as well, keeping them separate so the garlic does not go into the pan too early and burn.

Season the chicken

Cut the Chicken Breast into even bite-size cubes so it cooks quickly and evenly. Place it in a bowl and season with Italian Herbs, Parsley, Garlic Powder, Paprika, and chilli flakes if you want a little heat. Add a small drizzle of Olive Oil if using, then toss everything together until the chicken is evenly coated.

Heat the pan

Set a large nonstick or heavy frying pan over medium-high heat and let it get properly hot before adding the chicken. A hot pan helps the chicken brown instead of steaming.

Cook the chicken

Add the seasoned chicken to the hot pan in a single layer. Cook for 3 to 4 minutes on the first side, then turn the pieces and cook for about 3 minutes more until the chicken is cooked through and lightly golden at the edges. Lower the heat, add a small knob of Light Butter, and stir so it melts around the chicken and gives it a glossy finish. Transfer the chicken to a plate and keep it nearby.

Soften the onion

Using the same pan, add a little more butter if it looks dry. Add the chopped onion and cook over medium heat for 5 to 6 minutes, stirring occasionally, until softened and lightly translucent. Stir in the chopped garlic, a pinch more salt, Italian herbs, parsley, paprika, and chilli flakes if using, then cook for about 1 minute just until fragrant.

Simmer the sauce

Pour in the Tomato Sauce and stir well, scraping around the pan so all the flavor from the chicken and aromatics gets mixed in. Let it bubble gently on low heat for at least 5 minutes, stirring now and then, until it thickens slightly and looks a little more concentrated.

Make it creamy

Turn the heat down low, then stir in the Light Evaporated Milk and Light Cream Cheese. Keep stirring until the cream cheese fully melts and the sauce looks smooth and creamy with no lumps. Add the Parmesan Cheese and stir again until melted and combined. Taste the sauce and adjust the seasoning if needed.

Toss everything together

Return the cooked pasta and chicken to the pan and toss well until every strand and piece is coated in the creamy sauce. If it looks a little too thick, loosen it with a small splash of milk and stir again until silky.

Serve or meal prep

Serve the pasta hot, or divide it into meal prep containers while it is still warm. For reheating later, warm the chicken Alfredo gently in a pan over low heat with a lid on for about 5 minutes. Add a splash of milk if the sauce has thickened too much in the fridge so it turns creamy again.