High Protein Chicken Alfredo

This High Protein Chicken Alfredo bake is a delightful and nutritious twist on a classic favorite, perfect for family dinners or meal prep. With 46 grams of protein packed into each serving and under 500 calories, this dish is not only satisfying but also easy to make. The absence of cottage cheese and cauliflower makes this recipe approachable for everyone. Enjoy it on busy weeknights or serve it at your next gathering!

Why You’ll Love This Recipe

• High Protein Content: Each serving has 46 grams of protein, making it an excellent choice for fitness enthusiasts or anyone looking to increase their protein intake.
• Quick Preparation: Ready in just 50 minutes, this dish is ideal for busy weeknights when you want something nourishing without the fuss.
• Flavorful and Satisfying: The creamy alfredo sauce combined with tender chicken and vibrant broccoli ensures every bite is packed with flavor.
• Versatile Ingredients: Use chickpea pasta for a gluten-free option or substitute vegetables according to what’s in season or your preference.
• Perfect for Meal Prep: This recipe yields six servings, making it perfect for leftovers that can be enjoyed throughout the week.

Tools and Preparation

Before diving into cooking, gather the essential tools that will make your experience smooth and enjoyable.

Essential Tools and Equipment

• Large pot
• Steamer basket or microwave-safe bowl
• Air fryer or oven
• Mixing bowl
• Baking dish

Importance of Each Tool

• Large pot: Ideal for boiling pasta perfectly al dente without overcrowding.
• Steamer basket: Ensures broccoli retains nutrients while achieving the perfect tender-crisp texture.
• Air fryer: Cooks chicken quickly while keeping it juicy and flavorful.
• Baking dish: Perfectly holds all ingredients together while baking for a golden finish.

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Ingredients

For the Pasta and Sauce

• 8 ounces chickpea pasta dry
• 7 ounces alfredo sauce (I used Raos)

For the Chicken and Vegetables

• 2 lbs chicken tenders (20 ounces cooked)
• 8 cups broccoli

Seasoning

• sprinkle salt
• sprinkle pepper
• butter or Italian seasoning

Cheese Topping

• 1 cup mozzarella

How to Make High Protein Chicken Alfredo

Step 1: Cook the Pasta

1. Bring a large pot of salted water to a boil.
2. Add the chickpea pasta and cook according to package directions until al dente.
3. Drain the pasta and set aside.

Step 2: Prepare the Chicken

1. Season chicken tenders with salt, pepper, and Kinder’s butter seasoning.
2. Air-fry at 400°F for about 15 minutes, flipping halfway through, until fully cooked.

Step 3: Steam the Broccoli

1. Use a steamer basket over boiling water or a microwave-safe bowl with a lid.
2. Steam broccoli until bright green and tender, about 4-5 minutes.

Step 4: Combine Ingredients

1. In a mixing bowl, combine cooked pasta, chopped chicken, steamed broccoli, and alfredo sauce.
2. Mix thoroughly to coat everything in sauce.

Step 5: Bake

1. Transfer the mixture into a baking dish.
2. Top with mozzarella cheese.
3. Bake at 400°F for about 20 minutes, until bubbly with golden spots on top.

Enjoy your deliciously satisfying High Protein Chicken Alfredo!

How to Serve High Protein Chicken Alfredo

High Protein Chicken Alfredo is a versatile dish that can be enjoyed in various ways. Whether you’re serving it for a family dinner or meal prepping for the week, there are plenty of serving suggestions to enhance your experience.

For a Family Dinner

• Add a side salad with mixed greens and vinaigrette for a refreshing contrast.
• Serve with garlic bread to soak up the creamy sauce.

Meal Prep Containers

• Portion into individual meal prep containers for easy grab-and-go lunches.
• Top with fresh herbs before sealing to add flavor when reheating.

With Fresh Vegetables

• Include steamed green beans or sautéed zucchini on the side for added nutrition.
• Roasted asparagus pairs well with the rich flavors of the alfredo.

Garnish Options

• Sprinkle freshly grated parmesan cheese on top for an extra cheesy touch.
• Add chopped parsley or basil for a pop of color and freshness.

How to Perfect High Protein Chicken Alfredo

To elevate your High Protein Chicken Alfredo, consider these simple tips. They will help you achieve the best flavor and texture possible.

• Choose quality pasta: Opt for chickpea pasta, as it adds more protein and fiber compared to regular pasta.
• Season your chicken well: Use a blend of spices like garlic powder and Italian seasoning to enhance the chicken’s flavor.
• Don’t overcook the broccoli: Steaming until just tender maintains its vibrant color and crunch.
• Mix sauces thoroughly: Ensure that all ingredients are evenly coated in alfredo sauce for consistent flavor in every bite.
• Adjust baking time: Keep an eye on your bake, as oven temperatures can vary; look for golden, bubbly cheese on top.
• Let it rest before serving: Allowing the dish to sit for a few minutes after baking helps flavors meld together.

Best Side Dishes for High Protein Chicken Alfredo

Pairing side dishes with your High Protein Chicken Alfredo can round out your meal perfectly. Here are some great options that complement this dish well.

1. Garlic Bread: A classic choice, perfect for dipping into the creamy sauce.
2. Caesar Salad: Crisp romaine with Caesar dressing adds crunch and freshness.
3. Roasted Brussels Sprouts: These offer a delicious caramelized flavor that contrasts nicely with alfredo.
4. Steamed Green Beans: Lightly seasoned green beans provide color and nutrients without overwhelming flavors.
5. Zucchini Noodles: A low-carb alternative that adds extra veggies to your plate while keeping it light.
6. Quinoa Salad: A protein-packed grain salad mixed with cherry tomatoes and cucumbers adds texture and health benefits.
7. Italian Roasted Vegetables: A medley of seasonal vegetables roasted with herbs brings a flavorful and healthy side option.
8. Coleslaw: A tangy coleslaw provides a crunchy texture that balances out the creaminess of the alfredo sauce.

Common Mistakes to Avoid

Cooking high protein chicken alfredo can be simple, but there are a few common pitfalls. Avoid these mistakes for the best results.

• Skipping the seasoning: Not seasoning your chicken properly can lead to bland flavors. Always add salt and pepper or your favorite seasoning blend to enhance taste.

• Overcooking pasta: Cooking pasta longer than recommended can make it mushy. Follow package instructions for al dente texture, which holds up better in bakes.

• Using low-quality sauce: Cheap alfredo sauce may lack depth of flavor. Opt for a higher quality brand like Rao’s for a creamy and rich result.

• Neglecting to steam vegetables: Overcooked broccoli can become mushy and lose nutrients. Steam just until tender for the best texture and flavor.

• Not letting it rest before serving: Cutting into the dish immediately can cause it to fall apart. Allow it to sit for a few minutes after baking for better serving.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keep in the fridge for up to 3 days.

Freezing High Protein Chicken Alfredo

• Freeze in freezer-safe containers.
• It can last up to 2 months in the freezer.

Reheating High Protein Chicken Alfredo

• Oven: Preheat to 350°F and heat covered with foil for about 20 minutes.
• Microwave: Heat on medium power in short intervals, stirring in between until warmed through.
• Stovetop: Warm in a skillet over low heat with a splash of broth to prevent sticking.

Frequently Asked Questions

Here are some common questions about making high protein chicken alfredo.

What is High Protein Chicken Alfredo?

High protein chicken alfredo is a nutritious dish that combines chickpea pasta, chicken, and broccoli with a creamy alfredo sauce, providing a hearty meal packed with protein.

Can I customize High Protein Chicken Alfredo?

Absolutely! You can add different vegetables like spinach or bell peppers, or swap out chickpea pasta for another high-protein variety.

Is this recipe suitable for meal prep?

Yes! This high protein chicken alfredo is perfect for meal prep as it stores well and reheats nicely, making it ideal for busy weeks.

How do I make this dish lower in calories?

To reduce calories, use less cheese or substitute with a lighter alfredo sauce. You can also increase the amount of vegetables to bulk up the dish without adding many calories.

Final Thoughts

This high protein chicken alfredo is not only delicious but also versatile enough to suit various tastes. Feel free to customize it with your favorite veggies or alternative proteins. Give this recipe a try; it’s sure to become a family favorite!