Grilled Chicken Alfredo Pasta: The Ultimate Meal Prep for Healthy Eating

5-Day Meal Prep

During my 100-pound weight loss journey, meal prepping played a huge role in keeping me on track. Having healthy, satisfying meals ready to go made it easy to avoid impulse eating and stick to my nutrition goals. One of my all-time favorite meal prep dishes is this Grilled Chicken Alfredo Pasta. It's rich, creamy, and packed with protein, while still being light enough to fit into a balanced meal plan.

This recipe is a great option for anyone looking for a healthy version of comfort food that won’t derail your progress. With protein pasta, lean grilled chicken, and a lighter alfredo sauce, this dish is perfect for meal prepping for the week ahead. Plus, it’s simple, flavorful, and will keep you full and satisfied.

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Macros (per serving)

Makes 4 servings

• Calories: 420

• Protein: 40g

• Fat: 15g

• Carbs: 30g

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Ingredients

For the Grilled Chicken:

• 3 large chicken breasts (about 20 oz total), cubed

• 1 tsp salt

• 1 tsp black pepper

• 1 tsp onion powder

• 1 tsp garlic powder

• 1 tsp paprika

• Olive oil spray for cooking

For the Alfredo Sauce:

• 1/4 cup diced onion

• 1 bulb garlic, minced

• 1 tbsp minced garlic (or 2 garlic cloves, minced)

• 1 cup low-fat milk (I used 1%)

• 1/4 cup grated Parmesan cheese

• 1/2 cup low-fat cream cheese

• 1 tsp salt

• 1 tsp black pepper

• 1 tsp onion powder

• 1 tsp garlic powder

• 1 tsp paprika

For the Pasta:

• 8 oz protein pasta (I recommend Banza or any high-protein pasta)

Step 1: Cook the Chicken

1. Start by cubing the chicken breasts into bite-sized pieces.

2. Season the chicken with 1 tsp salt, 1 tsp black pepper, 1 tsp onion powder, 1 tsp garlic powder, and 1 tsp paprika.

3. Heat a skillet over medium-high heat, and lightly spray with olive oil.

4. Add the seasoned chicken to the skillet and cook for 6-8 minutes, stirring occasionally, until the chicken is browned and cooked through. Set aside.

Step 2: Cook the Pasta

1. While the chicken is cooking, bring a pot of salted water to a boil.

2. Cook the protein pasta according to package instructions. Drain and set aside.

Step 3: Make the Alfredo Sauce

1. In a separate skillet, heat a small amount of olive oil over medium heat.

2. Add the diced onion and minced garlic to the skillet and cook for 2-3 minutes, until the onions become translucent.

3. Pour in the low-fat milk, and bring to a simmer.

4. Stir in the grated Parmesan and cream cheese, and mix well until the sauce starts to thicken.

5. Season the sauce with 1 tsp salt, 1 tsp black pepper, 1 tsp onion powder, 1 tsp garlic powder, and 1 tsp paprika. Continue to simmer until the sauce reaches your desired thickness.

6. Once the sauce has thickened, add the cooked pasta to the skillet and toss until the noodles are evenly coated.

Step 4: Combine and Serve

1. Add the cooked chicken to the pasta and sauce mixture. Stir gently to combine.

2. Divide the pasta and chicken mixture into 4 equal portions and store in your meal prep containers.

Step 5: Storage and Enjoy

1. Let the pasta cool to room temperature before sealing the containers with lids.

2. Store in the fridge for up to 4 days.

3. When ready to eat, reheat in the microwave or on the stovetop until hot and bubbly.

Meal Prep Safety Tips

1. Cool Before Storing: Always allow the food to cool down before storing it in containers. This helps prevent condensation, which can make your meal soggy and reduce its shelf life.

2. Use Airtight Containers: For the freshest meal prep, use airtight containers to store your meals. This keeps the pasta and chicken moist without drying out, while also helping to lock in flavor.

3. Proper Reheating: When reheating, make sure your meal is heated evenly. If using the microwave, reheat in short intervals, stirring in between to ensure even heating.

4. Don’t Overcook Pasta: Protein pasta (like Banza) can cook quicker than traditional pasta, so be sure to check it often. Overcooking pasta can make it mushy, which isn’t ideal for meal prep.

5. Freezing for Longer Storage: If you’re not planning to eat the meal within 4 days, you can freeze the pasta and chicken in freezer-safe containers. When ready to eat, thaw in the fridge overnight and reheat thoroughly.

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Why This Recipe Works for Meal Prep

This Grilled Chicken Alfredo Pasta is a perfect balance of protein, fiber, and healthy fats, making it a filling and satisfying meal. The high-protein pasta ensures you stay full longer, while the creamy alfredo sauce made with low-fat milk and cream cheese keeps the dish rich without the extra calories. It’s a healthier take on a classic comfort food that you can enjoy without feeling guilty.

This recipe also scales beautifully. It’s great for meal prepping for the week or feeding the family. By portioning the dish into containers, you’ll have lunch or dinner ready to go, making it easy to stay on track with your healthy eating goals.

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Give this recipe a try next time you need a healthy, filling, and satisfying meal prep! You’ll love how simple it is to make and how delicious it tastes after a few days in the fridge. Let me know how you enjoy it, and feel free to add your own tweaks to make it your own! 🧡