If you’re looking for a high-protein, creamy, and satisfying pasta dish, this High Protein Grilled Chicken Alfredo Pasta is a must-try! Made with lean grilled chicken, whole wheat or protein pasta, and a lighter Alfredo sauce, this dish is packed with flavor while keeping your nutrition goals in check.
This recipe is perfect for meal prep, an easy weeknight dinner, or post-workout fuel. Whether you’re searching for Healthy Chicken Alfredo Meal Prep, Protein Meals Quick, or Easy Work Dinner Ideas, this dish delivers on taste and nutrition.
Why You’ll Love This High-Protein Chicken Alfredo Recipe
✔️ Alta em Proteína – Each serving is packed with 30g+ of protein to keep you full and fuel your muscles.
✔️ Refeição Amigável De Preparação – Perfect for batch cooking and storing for the week.
✔️ Lighter Alfredo Sauce – Uses Greek yogurt and light cream for a creamy, healthier twist.
✔️ Quick & Easy – Ready in menos de 30 minutos, making it perfect for busy schedules.
✔️ Personalizável – Swap in gluten-free or protein pasta to fit your dietary needs.
Ingredients for High Protein Grilled Chicken Alfredo Pasta
For the Grilled Chicken:
- 2 peitos de frango sem pele
- 1 colher de sopa de azeite de oliva
- ½ Colher de chá de alho em pó
- ½ teaspoon onion powder
- ½ Colher de chá de paprika
- Salt & black pepper to taste
Para a Massa:
- 8 oz whole wheat or protein pasta (chickpea, lentil, or high-protein pasta)
For the Healthy Alfredo Sauce:
- 1 cup Greek yogurt (plain, unsweetened)
- ½ cup low-fat heavy cream or unsweetened almond milk
- ½ cup Parmesan cheese, grated
- 2 dentes de alho, amassados
- 1 teaspoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional, for heat)
- ¼ cup fresh parsley, chopped (for garnish)
How to Make High Protein Chicken Alfredo Pasta
Passo 1: Cozinhar o Macarrão
- Bring a large pot of salted water to a boil.
- Cook the whole wheat or protein pasta according to package instructions.
- Drain and set aside.
Step 2: Season & Grill the Chicken
- Preheat a grill or stovetop grill pan over medium-high heat.
- Season the os peitos de frango com olive oil, garlic powder, onion powder, paprika, salt, and pepper.
- Grill for 5-6 minutes per side, or until fully cooked (internal temp 165°F).
- Remove from heat, let rest for 5 minutes, then slice into strips.
Step 3: Make the Healthy Alfredo Sauce
- In a skillet, heat azeite de oliva over medium heat. Add alho and sauté for 30 seconds.
- Lower heat and stir in Greek yogurt, low-fat heavy cream, Parmesan cheese, salt, and pepper.
- Simmer for 2-3 minutes, stirring until smooth and creamy.
Passo 4: Misture Tudo
- Adicione o cooked pasta to the Alfredo sauce, tossing to coat.
- Top with grilled chicken slices and mix gently.
Step 5: Serve & Garnish
- Plate your High Protein Grilled Chicken Alfredo Pasta and sprinkle with red pepper flakes, fresh parsley, and extra Parmesan.
- Serve warm and enjoy!
Meal Prep Tips for the Week
🍽 To Store: Divide into meal prep containers and refrigerate for up to 4 days.
🔥 To Reheat: Microwave for 1-2 minutes, adding a splash of almond milk or water to keep the sauce creamy.
❄️ To Freeze: Store in airtight containers for up to 2 months.
Customizations & Substitutions
🍝 Make it Gluten-Free – Use gluten-free pasta like chickpea or brown rice pasta.
🥑 Boost Healthy Fats – Add avocado slices ou extra virgin olive oil.
🌱 Opção Vegetariana – Replace chicken with grilled tofu or chickpeas.
🔥 Tornar Picante – Add red pepper flakes or sriracha.
What to Serve with Chicken Alfredo Pasta
🥗 Side Dishes:
- Steamed Broccoli – A great low-carb side option.
- Roasted Asparagus – Pairs perfectly with creamy pasta.
- Garlic Bread – If you’re not watching carbs, it’s a classic combo.
🥤 Bebidas:
- Lemon Water – Refreshing and light.
- Protein Shake – If you’re eating post-workout, this is a great pairing.
Nutritional Breakdown (Per Serving)
✔ Calories: ~450 kcal
✔ Protein: ~38g
✔ Carbs: ~45g
✔ Fats: ~12g
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