High Protein Chicken Alfredo Meal Prep | 55g Protein Per Serve

Описание: All the indulgence of classic Chicken Alfredo, just lighter, higher in protein, and perfect for meal prep. With 55g of protein and only 565 calories per serve, this creamy pasta keeps your macros on track without sacrificing flavour.

Makes 5 serves - prep once and you’re set for the week.

Great for: Muscle building, fat loss, or simply enjoying a high-protein comfort food.

Ingredients

800g chicken breast
1 tbsp each: garlic powder, onion powder, paprika, salt, black pepper
½ tbsp Italian herbs
250ml skim milk
500g cottage cheese
80g parmesan cheese
350g penne pasta (or pasta of choice)
½ tbsp each: Italian herbs, onion powder, garlic powder, black pepper, salt
Optional: chilli flakes for heat

Instructions

Boil Water & Preheat Oven: Fill a pot halfway with water, add a pinch of salt, and bring to a boil. Preheat oven to 180°C fan-forced / 325°F.

Season Chicken: Mix dry rub spices in a small bowl. Cut and flatten 800g chicken breast. Coat evenly with rub on both sides.

Bake Chicken: Cook for ~15 minutes, turning halfway through.

Make High-Protein Alfredo Sauce: In a blender, combine skim milk, cottage cheese, parmesan, and seasonings. Blend 20–45 seconds until creamy.

Shred Chicken: Let cooked chicken rest 10 minutes, then shred with two forks.

Cook Pasta: Boil 350g penne to packet instructions.

Combine Everything: In a large frypan over medium-high heat, pour in Alfredo sauce, add shredded chicken, and stir. Fold in cooked pasta. Heat through.

Portion: Divide evenly into 5 containers.

Macros per Serve:

Calories: 565
Protein: 55g
Carbohydrates: 50g
Fats: 10g

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