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High Protein Chicken Alfredo - Creamy, Satisfying, and Weeknight Easy

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 12 oz high-protein pasta (chickpea, lentil, or protein-enriched wheat)
  • 1.5 lb boneless, skinless chicken breasts, thinly sliced
  • 2 tbsp olive oil, divided
  • 1 tsp kosher salt, plus more for pasta water
  • 1/2 tsp black pepper
  • 1 tsp Italian seasoning (or a mix of dried basil and oregano)
  • 3 tbsp unsalted butter
  • 4 cloves garlic, minced
  • 1 cup low-sodium chicken broth
  • 1/2 cup 2% milk (or unsweetened cashew milk)
  • 4 oz light cream cheese, softened and cubed
  • 3/4 cup nonfat plain Greek yogurt
  • 1 cup freshly grated Parmesan cheese
  • 1/4 tsp red pepper flakes (optional)
  • Juice of 1/2 lemon
  • 1/4 cup chopped fresh parsley

Method
 

  1. Boil the pasta: Bring a large pot of salted water to a rolling boil. Cook the high-protein pasta to al dente according to package directions. Reserve 1 cup of pasta water, then drain.
  2. Season the chicken: Pat the chicken dry. Toss with 1 tbsp olive oil, salt, pepper, and Italian seasoning until evenly coated.
  3. Sear the chicken: Heat a large skillet over medium-high. Add the remaining 1 tbsp olive oil. Cook the chicken in a single layer for 3–4 minutes per side until browned and just cooked through. Transfer to a plate and tent with foil.
  4. Start the sauce base: Reduce heat to medium. Add butter to the same skillet. Stir in garlic and cook 30–60 seconds until fragrant, scraping up browned bits.
  5. Build the creaminess: Pour in chicken broth and milk. Whisk in light cream cheese until melted and smooth. Reduce heat to low.
  6. Add the protein boost: Remove the pan from heat for a moment. Whisk in Greek yogurt until silky. Return to low heat (don’t boil), then stir in Parmesan until melted. If it’s too thick, loosen with splashes of pasta water.
  7. Season and balance: Add red pepper flakes if using and squeeze in lemon juice. Taste and adjust salt and pepper. The sauce should be creamy, glossy, and well seasoned.
  8. Combine: Toss the cooked pasta and chicken into the sauce. Add a bit of reserved pasta water to help the sauce coat every strand. Stir in parsley.
  9. Finish and serve: Let everything warm together for 1–2 minutes on low. Serve hot with extra Parmesan and a crack of black pepper.