Rebellious Alfredo Pasta: High-Protein, Guilt-Free Comfort Food

One of the greatest misconceptions about weight loss is the idea that we have to give up the foods we love. But let’s rebel against that myth! This creamy, protein-packed Alfredo recipe is proof that you can enjoy the dishes you love while crushing your goals. It’s rich, comforting, and loaded with 53 grams of protein per serving—making it a weeknight favorite in my kitchen.

Whether you’re meal-prepping for the week or looking for a quick dinner that feels indulgent but fits your macros, this dish is the perfect solution.

Ingredients

Servings: 5

Per serving: 454 calories | 53g protein | 35g carbs | 12g fat

For the Pasta and Chicken

• 8 oz protein spaghetti (I used Banza, but feel free to use your favorite high-protein pasta)

• 30 oz chicken breast

• Seasoning for the chicken:

• 1 tsp chicken bouillon

• 1 tsp garlic powder

• 1 tsp Italian seasoning

• 1 tsp paprika

• 1 tsp onion powder

• 2 tsp garlic paste

For the Alfredo Sauce

• 1 ½ cups low-fat cottage cheese

• ¼ cup grated Parmesan cheese

• ½ cup reduced-fat milk (I used 2%)

• 2 wedges Laughing Cow cheese (or substitute with reduced-fat cream cheese)

• 1 tsp garlic powder

• 1 tsp Italian seasoning

• 1 tsp onion powder

• Salt, to taste

1. Cook the Pasta

• Prepare the protein spaghetti according to the package instructions. Drain and set aside.

2. Season and Cook the Chicken

• In a large skillet, heat a bit of olive oil or nonstick spray over medium heat.

• Season the chicken breasts with the chicken bouillon, garlic powder, Italian seasoning, paprika, onion powder, and garlic paste.

• Sear the chicken on both sides until golden brown and cooked through (internal temp: 165°F).

• Once cooked, slice or shred the chicken and set it aside.

3. Make the Alfredo Sauce

• In a blender, combine the low-fat cottage cheese, grated Parmesan, reduced-fat milk, Laughing Cow cheese, garlic powder, Italian seasoning, onion powder, and salt. Blend until smooth.

• Pour the sauce into a skillet over medium heat, stirring constantly until it thickens slightly and is heated through.

4. Combine and Serve

• Add the cooked pasta and chicken to the skillet with the Alfredo sauce. Toss until evenly coated.

• Serve hot, garnished with fresh parsley or additional Parmesan if desired.

• Pasta Substitutes: If you’re not a fan of protein pasta, you can substitute with whole-grain pasta, zucchini noodles, or spaghetti squash.

• Dairy-Free Option: Use a dairy-free milk alternative and vegan cream cheese to modify the sauce.

Meal Prep Safety Tips

1. Portion Properly: Divide the pasta into five airtight containers for easy grab-and-go meals.

2. Cool Before Storing: Allow the dish to cool to room temperature (no longer than 2 hours) before sealing the containers to avoid condensation and bacterial growth.

3. Storage Duration: Refrigerate for up to 4 days or freeze for up to 2 months.

4. Reheating: When reheating, add a splash of milk to the pasta to restore its creamy texture. Heat thoroughly to an internal temperature of 165°F.

This recipe isn’t just about enjoying comfort food—it’s about taking control of your goals while still loving what’s on your plate. Let’s keep rebelling against diet culture one delicious bite at a time!