Fettuccini Chicken Alfredo
Ohhh baby. This one’s creamy, dreamy, and dangerously macro-packed. Fettuccini Chicken Alfredo is one of those comfort food classics that’s usually reserved for cheat days and sad takeout orders. But not anymore. This high-protein version flips the script, giving you everything you love about creamy Alfredo without the crash. We’re talking tender chicken breast, silky noodles, and a thick, garlic-loaded Alfredo sauce that would make Olive Garden nervous. It’s cozy, indulgent, and still clocks in with enough protein to make your gym split jealous.
Here’s the kicker: each serving comes in strong with over 60g of protein and still lands under the 800-calorie mark. That’s right—you get the creamy satisfaction without having to whisper an apology to your macros. And it actually reheats well (no sad, separated sauce here). Whether you’re meal prepping for the week or flexing on your roommates with a Friday night dinner-for-one, this dish shows up strong. Add some steamed broccoli or roasted asparagus on the side if you want to pretend you’re eating vegetables, too.
So go ahead, live your Alfredo fantasy. This isn’t a watered-down “lightened” version that tastes like disappointment. It’s the real deal—rich, velvety, and protein-packed with just enough decadence to feel like a reward. One bite in, and you’ll be wondering why anyone ever told you meal prep has to be boring. Spoiler alert: it doesn’t. Especially not here.
Fettuccini Chicken Alfredo
Equipment
Ingredients
For the Chicken:
- 2 lbs chicken breast cubed
- 2 tbsp olive oil
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp smoked paprika
For the Pasta:
- 8 oz fettuccine
- 1 tbsp salt for pasta water
For the Alfredo Sauce:
- 2 tbsp unsalted butter
- 4 cloves garlic minced
- 1½ cups heavy cream
- 1 cup grated Parmesan cheese
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp Italian seasoning
- ¼ tsp red pepper flakes optional, for heat
For Garnish (Optional):
- Fresh parsley chopped
- Extra Parmesan for topping
Instructions
Cook the Pasta:
- Bring a large pot of salted water to a boil.1 tbsp salt
- Add fettuccine and cook according to package instructions (typically 10–12 minutes).8 oz fettuccine
- Drain and set aside.
Cook the Chicken:
- Heat a cast iron skillet over medium-high heat and add olive oil.2 tbsp olive oil
- Season the whole chicken breasts with salt, pepper, garlic powder, and smoked paprika on both sides.2 lbs chicken breast, 1 tsp salt, ½ tsp black pepper, ½ tsp garlic powder, ½ tsp smoked paprika
- Sear for 4–5 minutes per side, until golden brown. Reduce heat to medium-low and cover for another 5 minutes, or until the chicken reaches 165°F internal temp. You will likely need to do this in multiple batches or use multiple pans!
- Remove from the skillet, let it rest for 5 minutes, then cut into cubes and set aside.
Make the Alfredo Sauce:
- In a large jumbo cooker, melt butter over medium heat.2 tbsp unsalted butter
- Add minced garlic and sauté for 30 seconds until fragrant.4 cloves garlic
- Pour in heavy cream, then add salt, black pepper, Italian seasoning, and red pepper flakes (if using).1½ cups heavy cream, ½ tsp salt, ½ tsp black pepper, ½ tsp Italian seasoning, ¼ tsp red pepper flakes
- Bring to a gentle simmer, then stir in Parmesan cheese. Let cook for 2–3 minutes, stirring constantly, until the sauce is smooth and thick.1 cup grated Parmesan cheese
Combine & Serve:
- Add the cooked fettuccine to the Alfredo sauce, tossing until fully coated.
- Gently stir in the cubed chicken and let everything heat through for 2 minutes.
- Divide into meal prep containers. Garnish with extra Parmesan and fresh parsley before serving.Fresh parsley, Extra Parmesan for topping
Nutrition
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Why You’ll Love This Chicken Alfredo Meal Prep
This one hits all the comfort food checkboxes—but without the nutritional guilt. The sauce is velvety, garlicky, and coats every strand of fettuccine in luscious, cheesy goodness. Pair that with juicy pan-seared chicken and it’s a wrap.
It’s also freakishly easy to make, reheats like a dream, and makes you forget it’s meal prep. Whether you’re diving in post-lift or trying to impress yourself mid-week, this one never misses.
Ingredient Substitutions & Customizations
Lighten It Up
- Sub heavy cream for half-and-half (or unsweetened almond milk + cornstarch slurry)
- Use less Parmesan or mix in low-fat mozzarella for a lighter sauce
- Use chicken breast or tenderloins over dark meat
Carb Alternatives
- Swap fettuccini for chickpea pasta, zucchini noodles, or hearts of palm pasta
- Use protein pasta (like Barilla Protein+ or Banza) to stay macro-dense
Boost the Veg
- Stir in baby spinach during the final simmer
- Add roasted broccoli or sautéed mushrooms for bulk
- Sub some pasta volume with spiralized squash
Sauce Upgrades
- Add a spoonful of pesto for herby depth
- Try truffle oil (just a few drops!) for a fancy twist
- Mix in red pepper flakes or a touch of hot sauce for a subtle burn
Expert Tips for Alfredo Pasta That Slaps
Sear Like You Mean It
Get that golden crust on the chicken before finishing it in the pan—it adds depth and keeps it juicy.
Use Fresh Parmesan
Pre-shredded cheese doesn’t melt the same and can lead to grainy sauce. Freshly grated melts beautifully.
Control the Heat
Keep the sauce on a gentle simmer, not a boil. Overheating causes separation.
Coat the Pasta in the Sauce
Toss the noodles in your sauce before adding the chicken—this ensures every bite is coated in creamy magic.
Rest & Reheat Right
Let it sit a few minutes before storing. Reheat with a splash of milk to restore that silky texture.
Serving Suggestions & Storage Tips
Storage
Keep in airtight containers in the fridge for up to 4 days. You can freeze it, but the cream sauce may need reviving.
Reheating
Microwave with a splash of milk or broth in 90-second bursts, stirring between. Alternatively, heat low and slow in a skillet.
What to Pair It With
- Roasted Brussels sprouts, asparagus, or garlicky green beans
- Caesar salad with a lemony vinaigrette
- Fresh garlic bread (because balance matters)
Optional Garnishes
Let’s be real, Alfredo already slaps—but these garnishes will level it up:
- Extra Parmesan, obviously
- Chopped fresh parsley or basil
- Crushed red pepper flakes or chili oil
- Garlic breadcrumbs for texture
- Lemon zest or juice to cut the richness
FAQ – Fettuccini Chicken Alfredo Meal Prep
Q: Can I make this dairy-free?
Yes! Sub plant-based butter, coconut cream or unsweetened almond milk + cornstarch, and vegan Parmesan alternatives.
Q: Can I prep this for the freezer?
Sort of—freeze the components separately (sauce, chicken, noodles). The sauce may need to be reheated and re-whisked for texture.
Q: What if I don’t have fettuccini?
Use linguine, penne, or even spaghetti. Just avoid super thin noodles like angel hair—they don’t hold the sauce well.
Q: Can I use pre-cooked chicken?
Totally! Just cube it and stir it in during the last 2–3 minutes of simmering.
Q: How do I avoid the sauce breaking?
Don’t overheat it, and always add cheese after removing the sauce from direct heat. Stir constantly while melting.
6 Other High-Protein Chicken Recipes You’ll Love
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Whether you’re cutting, bulking, or just maintaining a high-protein lifestyle, these chicken meals are perfect for your weekly rotation. Each one is built for easy tracking, quick reheats, and serious meal prep efficiency. From chicken rice bowls to high-protein pastas and oven-roasted classics, these recipes cover all the best ways to prep chicken for muscle-building, fat loss, or just leveling up your lunch game. If you’ve been searching for “healthy chicken meal prep,” “easy high-protein chicken meals,” or “fitness-friendly chicken recipes,” this is where your next prep week starts.
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
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