Creamy, comforting pasta with grilled chicken – all the flavor without the calories!
Servings & Timing:
- Servings/Yield: 2
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 mins
Dietary Badges:
✅ High Protein | ✅ Low-Calorie | ✅ Comfort Food Made Healthy
Ingredients
For the Chicken:
- 200g chicken breast, grilled
- 1 tsp olive oil (for grilling)
- Salt & pepper, to taste
For the Alfredo Sauce:
- 100g low-fat cottage cheese
- 20g light cream cheese
- 15g grated Parmesan cheese
- 1 garlic clove, minced
- 2 tbsp unsweetened milk (or almond milk)
- Salt & pepper, to taste
For the Pasta & Veggies:
- 60g uncooked whole wheat pasta (or any low-carb pasta alternative)
- 50g peas
- 50g carrots, diced
Optional Garnish:
- Fresh parsley, chopped
Instructions
-
Cook the Pasta:
- Boil pasta according to package instructions until al dente. Add diced carrots and peas during the last 3–4 minutes of cooking. Drain and set aside.
-
Grill the Chicken:
- Season chicken breast with salt and pepper. Heat 1 tsp olive oil in a skillet and grill chicken for 4–5 mins per side until fully cooked. Slice or cube.
-
Prepare the Alfredo Sauce:
- In a blender or food processor, combine cottage cheese, light cream cheese, Parmesan, garlic, and milk. Blend until smooth.
- Pour the mixture into a small saucepan and heat gently on medium, stirring constantly until warmed and creamy. Season with salt and pepper to taste.
-
Combine Pasta & Sauce:
- Add cooked pasta and veggies into the sauce. Toss until everything is coated evenly.
-
Serve:
- Plate the creamy pasta and top with grilled chicken. Garnish with fresh parsley if desired.
Additional Notes & Tips
- Use low-fat cheeses to keep calories down without sacrificing creaminess.
- Add a pinch of nutmeg to the sauce for extra depth (optional).
- For a dairy-free option, substitute cottage cheese and cream cheese with silken tofu.
- Make it ahead: Grill chicken and prepare sauce in advance; just combine with freshly cooked pasta when ready to serve.
Nutrition Facts (Per Serving)
- Calories: 380 kcal
- Protein: 40 g
- Carbohydrates: 25 g
- Fat: 12 g
Dietary Highlights:
✅ High Protein | ✅ Low-Cal | ✅ Comfort Food | ✅ Can be made gluten-free
Frequently Asked Questions (FAQs)
Q: Can I use chicken thighs instead of breast?
A: Yes, but adjust cooking time to ensure they’re fully cooked.
Q: Can I use regular cream cheese?
A: Yes, but it will slightly increase calories and fat.
Q: Can I freeze the sauce?
A: Yes, freeze in an airtight container for up to 1 month. Thaw overnight in the fridge and reheat gently.
Optional Personal Note
This recipe was inspired by my love for creamy Alfredo pasta but wanting a healthier, high-protein version I could enjoy guilt-free. Perfect for a weeknight dinner or post-workout meal!
