High Protein Grilled Chicken Alfredo

A creamy, macro-friendly chicken Alfredo pasta with golden-seared chicken breast cubes over a light tomato-cream sauce made with evaporated milk, cream cheese, and parmesan. Ready in under 30 minutes and ideal for meal prep at only 595 calories per serving.

10m Prep

20m Cook

30m Total

1 Servings

high protein meal prep pasta chicken alfredo fitness low calorie quick italian-american

Ingredients

80 g Pasta (penne or fettuccine) (cooked according to package)
Salt

For the chicken

200 g Chicken breast (cut into cubes)
1 tsp Italian herbs
1 tsp Dried parsley
0.5 tsp Chili flakes optional
0.5 tsp Garlic powder
0.5 tsp Paprika
1 tsp Olive oil
1 tbsp Light butter

For the sauce

3 clove Garlic cloves (chopped)
0.5 piece Onion (chopped)
3 tbsp Tomato sauce
100 ml Evaporated milk
30 g Light cream cheese
20 g Parmesan cheese (grated)

Steps

1

Cut chicken breast into cubes. Season with salt, Italian herbs, dried parsley, chili flakes, garlic powder, paprika, and olive oil. Mix until the color of the chicken changes from the seasoning.

~5 min
2

Cook the seasoned chicken in light butter over medium-high heat for 6–8 minutes until golden brown and crispy. Add a little more butter and toss. Set chicken aside.

Tip: Don't overcrowd the pan — cook in batches if needed to ensure the chicken gets a golden sear, not a steam.

~8 min
3

In the same pan, add the chopped garlic and onion. Cook for 5 minutes until softened. Add extra seasoning and mix well.

Tip: Using the same pan captures the chicken fond for extra flavor in the sauce.

~5 min
4

Add tomato sauce and cook, stirring, until it thickens slightly.

~3 min
5

Add evaporated milk, light cream cheese, and grated parmesan. Stir continuously until the sauce thickens into a creamy Alfredo consistency.

Tip: Evaporated milk gives creaminess with fewer calories than heavy cream — the key to keeping this meal-prep friendly.

~4 min
6

Add the cooked and drained pasta to the sauce. Mix until every piece is coated in the creamy sauce.

~2 min
7

Plate the Alfredo pasta and top with the grilled chicken pieces. Serve immediately or portion into meal prep containers.

~1 min

Nutrition (per serving)

595

Calories

55g

Protein

55g

Carbs

16g

Fat

Fiber

Cultural Context

Alfredo pasta originated in Rome in the early 20th century, traditionally made with just butter and Parmigiano-Reggiano. The American version evolved to include cream sauces and became a comfort food staple. This fitness-focused adaptation by Jalalsamfit lightens the dish using evaporated milk and light cream cheese instead of heavy cream, maintaining the indulgent flavor profile while hitting high-protein macros suitable for fitness and meal prep communities.