This High Protein Chicken Alfredo Recipe tastes like a cozy night wrapped in a blanketbut it’s going viral for being sneakily healthy. TikTok’s calling it the “gym girl comfort go-to,” but honestly, even my carb-loving teenager begged for seconds. Creamy, cheesy, feels decadent… but nope, still under 500 calories.
We’re talking juicy chicken, protein-packed Greek yogurt, and just enough parmesan to make it sing. All pantry staples. No fancy stuff. Just a creamy, easy dinner recipe that hugs your insides. Kind of like old-school casserole lovebut lighter. Full details in the blog!
I whipped this up after a marathon soccer-mom Sunday when I’d had one too many protein bars and no patience left. It was a happy accident. Comfort food with muscles. I tested it five times nowwe’re obsessed. You’ll love the twist that makes it magic!
Why You’ll Love This High Protein Chicken Alfredo Recipe
This recipe is a game changer for so many reasons:
Easy and Practical: It comes together quickly with simple ingredients you probably already have.
Healthy Comfort Food: Creamy, cheesy goodness with a sneaky high-protein twistperfect for cozy nights or gym goals!
Family-Friendly: Even picky eaters will love this. Think comfort food classic meets a health-conscious makeover.
Flexible: Works for meal prep, a busy weeknight dinner, or even a casual dinner party.
Ingredients: What You’ll Need
Here’s what keeps this dish simple yet satisfying:
Ingredient
Purpose
8 ounces chickpea pasta (dry)
A protein-packed alternative to regular pasta.
8 cups broccoli
Adds color, crunch, and nutrientsalso pairs perfectly with the creamy sauce.
2 lbs chicken tenders (cooked)
The protein superstar of this recipejuicy and filling!
7 ounces Alfredo sauce
The creamy, cheesy base. A shortcut to this comforting favorite.
1 cup mozzarella
Takes the cheesy factor to the next level.
Butter, Italian seasoning, salt, pepper
Flavor boosters to bring it all together.
Pro Tip: Use pre-cooked chicken to save timerotisserie or meal-prepped chicken works like a charm!
How to Make It: Step-by-Step
Fear not, even if dinner feels impossible; this recipe is chaos-proof! Follow these simple steps:
Start by cooking the chickpea pasta according to the package directions. Add a pinch of salt to the water for extra flavor.
Steam or blanch the broccoli until tender but still vibrant greenabout 4–5 minutes.
While that’s happening, shred or chop the cooked chicken into bite-sized pieces. Season lightly with salt, pepper, and a sprinkle of Italian seasoning.
In a 9 x 11 casserole dish, layer the pasta, broccoli, and chicken. Pour the Alfredo sauce over everything, stirring gently to coat.
Top with shredded mozzarella, then bake at 375°F for 15–20 minutes or until the cheese is bubbly and golden.
Note: Let it sit for 5 minutes before servingit thickens up and sets beautifully!
Quick Timing Breakdown
Step
Time
Cook pasta
8–10 minutes
Steam broccoli
5–7 minutes
Assemble and bake
15–20 minutes
Total
30–35 minutes
Tips for Variations and Storage
If you love to mix things up or need to stretch leftovers, you’re covered:
Swap the Sauce: Not a fan of Alfredo? Try marinara for a high-protein chicken pasta bake with a lighter vibe.
Use What You’ve Got: No chickpea pasta? Sub in whole-grain or regular pasta and add extra steamed broccoli for more fiber.
Meal Prep Friendly: Store leftovers in an airtight container in the fridge for up to 4 days. It reheats beautifully in the microwave (just add a splash of water if it seems dry).
Storage & Reheating Tips
Storage Method
Time
Reheating Instructions
Refrigerator
4 days
Microwave with a splash of water for 1–2 minutes per serving.
Freezer
Up to 2 months
Thaw overnight in fridge, then bake covered at 350°F until warm.
Pro Tip: Divide into single-serving containers for grab-and-go lunches or meal prep. That means one less decision during busy weekdays!
Expert Insight: The Science Behind a High Protein Chicken Alfredo Recipe
Incorporating lean chicken into Alfredo transforms this classic dish into a high protein meal that supports muscle repair and satiety. Balancing creamy sauces with protein-rich ingredients not only enhances flavor but also stabilizes blood sugar levels, making this high protein chicken Alfredo recipe both satisfying and nourishing.
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Mastering the High Protein Chicken Alfredo Recipe
After a handful of sauce splits and a few too many overcooked chicken pieces, this high protein chicken alfredo recipe finally clicked. It took patience and tweaking, but now it’s creamy, satisfying, and just right for busy weeknights when the family needs a tasty, hearty meal fast.
FAQs ( This high-protein chicken alfredo bake packs 46 grams of protein in under 500 cal… in 2025 | Healthy high protein meals, Protein dinner recipes, High protein recipes dinner )
How many protein grams are in this high protein chicken alfredo bake?
This high protein chicken alfredo bake packs an impressive 46 grams of protein per serving, making it a perfect choice for anyone seeking high protein dinners under 500 calories. It combines lean chicken with creamy alfredo sauce in a quick dinner idea for family healthy meals. You get the muscle-friendly benefits without sacrificing flavor or portions.
Can I make this bake a low calorie meal prep option?
Absolutely! This dish is an ideal 500 calorie meal prep option due to its balance of protein and moderate calories. You can prepare it in advance in larger batches and portion it for easy grab-and-go servings throughout the week. It fits perfectly into easy healthy meals dinner plans when you want convenience without compromising nutrition.
Is this recipe suitable for family dinners?
Yes, this high chicken protein meal is not only healthy but delicious enough to please the whole family. Its creamy texture and savory flavor make it a good baked chicken recipe that satisfies both adults and kids. Plus, it’s a quick dinner idea for family healthy nights when you want to keep meals wholesome and easy.
What ingredients make this alfredo bake high protein?
The main source of protein comes from lean chicken breast, which is low in fat but packed with high quality protein. To boost protein further, this recipe often includes cottage cheese or Greek yogurt as part of the alfredo sauce, making it a healthy meal for family dinners that want to keep calories in check but protein levels high.
Can I adapt the recipe to be cheap meals high protein?
Definitely! To create cheap meals high protein, you can swap some ingredients with budget-friendly alternatives like using frozen chicken breast or reduced fat dairy products. Bulk up the dish with affordable veggies or whole grain pasta to stretch servings while retaining excellent protein content. This makes it a smart, nutritious pick for any quick dinner idea for family healthy eating.
Wrapping up your High Protein Chicken Alfredo Recipe adventure
This creamy, comforting dish comes together in just about 35 minutes, making it one of those easy healthy meals dinner winners you’ll wanna pull out again and again. The blend of juicy chicken and cheesy sauce feels indulgent but stays friendly to your goalshello, high protein dinners under 500 calories! It’s proof that good baked chicken recipes can be both fuss-free and family-approved.
Feel free to swap in spinach or swap that Alfredo sauce for marinara if you’re craving a twist. Leftovers? Just pop ’em in the fridge and reheat for a quick dinner idea for family healthy nights. A tip I picked up? Stir in a little lemon zest for a fresh poptrust me, it brightens every bite.
Now it’s your turn! Snap a pic, share your tweaks, or tell me if this recipe took you back to those cozy family dinners you treasure. Don’t hold backspread the love by pinning this recipe or making it for your crew. Cozy meals with a protein punch? Yes, please!
This High Protein Chicken Alfredo Recipe is a delicious and easy healthy meals dinner option. It’s perfect for quick dinner ideas for family healthy and offers a hi protein low calorie meals solution. Enjoy a good baked chicken recipe that’s also a cheap meals high protein choice, perfect for healthy meals for family dinners.
Ingredients
Scale
8 ounces chickpea pasta dry
8 cups broccoli
2 lbs chicken tenders 20 ounces cooked
sprinkle salt
sprinkle pepper
butter or italian seasoning
7 ounces alfredo sauce I used Raos
1 cup mozzarella
Instructions
Preheat oven and prepare a 9 x 11 casserole dish.
Cook chickpea pasta according to package instructions and drain.
Steam or boil broccoli until tender.
Season and cook chicken tenders until fully cooked and set aside.
In a large bowl, combine pasta, broccoli, chicken, alfredo sauce, and seasoning.
Transfer mixture to casserole dish and top with mozzarella.
Bake for 20 minutes until cheese is melted and bubbly.
Serve hot and enjoy your healthy high-protein chicken alfredo bake.
Notes
Use Raos Alfredo sauce for best flavor
You can substitute broccoli with other green vegetables if desired
Sharing a handpicked collection of easy, healthy recipes made in our family kitchen. Rachel brings comforting classics, while Emily adds fresh, modern ideas together creating meals that are simple, flavorful, and family-friendly.
