I wanted a creamy chicken Alfredo that didn't wreck my macros, so I started blending cottage cheese into my sauce, and it totally worked! This high protein chicken Alfredo is rich, satisfying, and comes together in 20 minutes with just a skillet and a quick blend.
Why You'll Love This High Protein Alfredo!
Our high protein chicken alfredo is both high protein + lower calorie since we not only use lean chicken breast, but the sauce gets a boost from the cottage cheese-based sauce. Over 30g of protein per serving!
This is such as versatile recipe. You can serve it as-is, adding broccoli, serve it over zoodles, or tossing it with high protein pasta, this healthy chicken Alfredo recipe will quickly become a regular in your meal prep rotation.
Our version is made with no heavy cream, we lighten up the traditional sauce with blended cottage cheese instead.
At Whole Lotta Yum, we've been testing high protein recipes for over 7 years-and this one's a new favorite. It's actually a spin on our popular chicken alfredo skillet but with more protein and a lighter sauce.
Get the full ingredients list down in the recipe card
How to Make High Protein Low Calorie Chicken Alfredo
Step 1: Cook the Chicken
Season the chicken cubes with salt and pepper. Heat the olive oil in a large skillet over medium-high heat (you can skip this if you're using a nonstick skillet). Add the chicken in a single layer and cook for about 3 minutes per side, until golden and cooked through. Turn the heat off and set the pan aside.
Step 2: Make the Cottage Cheese Alfredo Sauce
Make the sauce while the chicken cooks.
In a blender or food processor, combine the cottage cheese, shredded (or grated) parmesan, chicken broth, melted butter, garlic, onion powder, salt, and pepper. Blend until smooth and creamy. Add more liquid if needed to make it pourable.
Tip: Always use full-fat cottage cheese (4% or higher) for best texture. Lower fat versions can separate or curdle when heated.
We used chicken broth to thin the sauce, you can also use veggie broth, or milk
Step 3: Combine and Heat
The chicken cubes and the pan should still be warm. Pour the sauce into the warm pan and combine to gently heat the sauce.
Cottage cheese can separate at higher heats, so make sure the chicken and the skillet are warm and not hot. Just tossing the sauce and warm chicken should heat the sauce through.
Top with fresh parsley or chopped fresh herbs and serve immediately. You can serve it over pasta, zoodles, spaghetti squash, or eat it as is and serve it alongside healthy roasted veggies. Enjoy!
Recipe Variations
- Add broccoli: Stir in steamed broccoli before serving, or make a chicken Alfredo broccoli bowl for meal prep.
- Add pasta: Toss with 8 oz cooked high protein pasta, low carb noodles, or veggie noodles for a more filling meal. We love chickpea shells or fiber-enriched noodles.
- Make it a bowl: Serve over cauliflower rice, zucchini noodles, or spaghetti squash.
- Make it a casserole: Combine with cooked broccoli, top with mozzarella or parmesan, and broil until bubbly.
How to Store and Reheat
- Store: Keep in an airtight container in the fridge for up to 4 days.
- Freeze: Freeze in a sealed container for up to 1 month. Reheated dairy products can get a little grainy once defrosted but it doesn't impact the flavor.
- Reheat: Warm gently in a skillet with a splash of broth or water to prevent curdling. Avoid boiling or microwaving at high power.
FAQ
What's the best cottage cheese for Alfredo sauce?
Use full-fat (4%) cottage cheese for the best results. It melts more smoothly and holds together better when heated. Brands like Good Culture, Whole Foods 365, Daisy, and Trader Joe's are great options.
How do you reheat cottage cheese Alfredo sauce without it curdling?
Reheat slowly over low heat in a skillet. Add a splash of chicken broth or water to loosen the sauce, if needed, and stir gently as it warms. You can heat it in a microwave too.
Can I use rotisserie or precooked chicken?
Yes! You can simply skip the searing step, warm the chicken in the skillet, and then stir in the sauce.
Recipe
High Protein Chicken Alfredo with Cottage Cheese
Equipment
- Large Skillet or Nonstick Pan
Ingredients
Chicken
- 2 lbs boneless skinless chicken breasts cut into 1-inch cubes
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 tablespoon olive oil
Cottage Cheese Alfredo
- 1 cup full-fat cottage cheese 4%
- ¾ cup shredded parmesan cheese freshly grated
- 3 tablespoon chicken broth plus more to thin, if needed
- 1 tablespoon melted butter melt for 10-15 seconds in the microwave
- 1-2 garlic cloves minced
- ¼ teaspoon onion powder
- ⅛ teaspoon black pepper to taste
- salt to taste
Instructions
- Season chicken cubes with salt and pepper. Heat olive oil in a large skillet over medium-high heat (skip oil if using a nonstick pan). Add chicken in a single layer and cook for about 3 minutes per side, or until golden and cooked through. Turn off heat and set aside.
- While the chicken cooks, blend cottage cheese, parmesan, chicken broth, melted butter, garlic, onion powder, salt, and pepper until smooth. Add more liquid if needed to reach a pourable consistency.
- With the burner on medium-low, pour the blended sauce into the warm skillet with the chicken. Stir gently to heat through, do not let the sauce boil. Note: Avoid higher heat, as cottage cheese can separate.
- Top with fresh parsley or herbs. Serve over pasta, zoodles, spaghetti squash, or with roasted veggies. Enjoy!
Laura says
I made this for dinner with cauliflower rice. it was delicious!!!
WholeLottaYum says
I'm glad you loved the high protein chicken Alfredo Laura! Jen