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High-Protein Cottage Cheese Alfredo Chicken - Creamy, Light, and Satisfying

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

Ingredients
  

  • Chicken: 1 to 1.5 pounds boneless, skinless chicken breasts or thighs
  • Cottage cheese: 1.5 cups (2% or low-fat works well)
  • Greek yogurt: 1/3 cup (plain, 2% or 5%)
  • Parmesan cheese: 1/2 cup finely grated, plus extra for serving
  • Olive oil or avocado oil: 1–2 tablespoons
  • Garlic: 3–4 cloves, minced
  • Chicken broth: 1/2 cup (low-sodium preferred)
  • Pasta: 12 ounces fettuccine or your favorite shape
  • Lemon: 1 (zest and juice to taste)
  • Butter (optional): 1 tablespoon for flavor
  • Seasonings: kosher salt, black pepper, red pepper flakes (optional), onion powder (optional), Italian seasoning (optional)
  • Fresh parsley: a small bunch for garnish

Method
 

  1. Cook the pasta. Bring a large pot of salted water to a boil. Cook pasta until just shy of al dente. Reserve 1 cup of pasta water, then drain.
  2. Season the chicken. Pat chicken dry. Season with 1 teaspoon kosher salt, 1/2 teaspoon black pepper, and 1 teaspoon Italian seasoning or onion powder if using. Cut into strips or bite-size pieces for faster cooking.
  3. Sear the chicken. Heat a large skillet over medium-high. Add 1 tablespoon oil. Sear chicken 3–4 minutes per side (less if cut small) until cooked through and golden. Transfer to a plate and tent loosely with foil.
  4. Build the garlic base. Lower heat to medium. Add another 1 teaspoon oil if the pan is dry. Add minced garlic and cook 30–45 seconds until fragrant. Deglaze with 1/2 cup chicken broth, scraping up browned bits.
  5. Blend the sauce. In a blender, combine cottage cheese, Greek yogurt, Parmesan, lemon zest (about 1/2 teaspoon), a pinch of salt and pepper, and a splash of the warm broth from the pan. Blend until completely smooth and glossy, 30–60 seconds.
  6. Warm and adjust the sauce. Pour the blended sauce into the skillet with the remaining broth. Stir over medium-low heat until warmed and slightly thickened, 2–3 minutes. If desired, melt in 1 tablespoon butter for a silkier finish. Add a squeeze of lemon juice to brighten.
  7. Combine. Return chicken and any juices to the skillet. Add the drained pasta. Toss, adding reserved pasta water a little at a time until the sauce loosens and coats the noodles. Aim for saucy but not soupy.
  8. Season to taste. Add more salt, black pepper, and a pinch of red pepper flakes if you like heat. Stir in chopped parsley.
  9. Serve. Plate hot with extra Parmesan and a final squeeze of lemon if desired.