High Protein Chicken Alfredo
Recipe by
Ingredients
- For the Air-Fried Chicken:
- 3 medium boneless skinless chicken breasts (450g)
- 1/2 cup plain nonfat Greek yogurt (120g)
- 1 egg (50g)
- 1 cup whole wheat breadcrumbs (60g)
- 1/2 tsp garlic powder (2g)
- 1/2 tsp onion powder (2g)
- 1/2 tsp paprika (1g)
- 1/2 tsp black pepper (1g)
- 1/2 tsp sea salt (2g)
- Olive oil spray (2ml)
- For the Elevated Alfredo:
- 1 jar light Alfredo sauce (15 oz, 425g)
- 2 oz lite cream cheese (56g)
- 1/3 cup grated parmesan cheese (30g)
- 1/2 tsp onion powder (2g)
- 1/2 tsp garlic powder (2g)
- 1/2 tsp black pepper (1g)
- For the Pasta:
- 6 oz fettuccine (170g, dry weight), preferably high-protein or whole grain
- Optional Fresh Parsley for garnish
Directions
- rep the Chicken: Pound the chicken breasts to even thickness. In a bowl, mix Greek yogurt and egg. In another bowl, combine breadcrumbs, garlic powder, onion powder, paprika, black pepper, and salt.
- Bread the Chicken: Dip chicken breasts in the yogurt mixture, then dredge in the breadcrumb mixture to coat evenly. Spray both sides with olive oil spray.
- Air Fry the Chicken: Preheat air fryer to 400°F (200°C). Place chicken breasts in the basket in a single layer and cook for 10–12 minutes, flipping halfway, until crispy and internal temp is 165°F (74°C). Rest, then slice.
- Cook the Pasta: While chicken cooks, boil fettuccine according to package directions. Drain and set aside.
- Make the Sauce: In a saucepan over low-medium heat, add jarred Alfredo sauce, lite cream cheese, parmesan, onion powder, garlic powder, and black pepper. Whisk until cream cheese is melted and sauce is smooth and hot.
- Combine & Serve: Add cooked pasta to the sauce and toss to coat. Plate fettuccine hot, top with sliced chicken, and sprinkle with parsley if desired.
Tips for Meal prep
Store chicken and pasta separately. Air-fried chicken stays crisp reheated in a toaster oven or air fryer.
Thin the Alfredo with a splash of milk if needed after reheating.
Portion pasta, sauce, and chicken for quick grab-and-go lunches or dinners.
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