High Protein Skinny Chicken Broccoli Alfredo Recipe tastes rich and creamy with tender chicken, crisp broccoli, and a garlicky Parmesan sauce that feels cozy but light. It works perfectly for busy weeknights, meal prep, or macro tracking and takes about 30 minutes from start to finish. I first tested this version after a long gym session and pretty much ate half the skillet straight from the stove.
Why Make This High Protein Skinny Chicken Broccoli Alfredo Recipe
This lighter chicken broccoli Alfredo packs serious protein without the heavy, sleepy feeling of classic Alfredo. You control the ingredients, so you cut unnecessary fat and sodium while you keep all the flavor.
You also save money compared to takeout and get a big batch that reheats well for lunches. I love this recipe for families, because kids see pasta and creamy sauce and forget they just ate a big serving of broccoli.
Creamy, filling, and shockingly light, this High Protein Skinny Chicken Broccoli Alfredo Recipe tastes like comfort food that fits my goals ★★★★★
Ingredients You Need
Protein and pasta
- 1 pound boneless skinless chicken breast, cut in small bite-size pieces
- 8 ounces high protein pasta (chickpea, lentil, or protein-enriched wheat pasta)
- 1 teaspoon olive oil or avocado oil
Veggies and aromatics
- 3 cups fresh broccoli florets, small pieces
- 3 cloves garlic, minced
- 1 small shallot, finely minced (or 2 tablespoons finely minced onion)
High protein skinny Alfredo sauce
- 1 cup low sodium chicken broth
- 1 cup plain nonfat Greek yogurt (use a thick brand like Fage or Chobani)
- 1 cup low fat cottage cheese, blended smooth
- 1 tablespoon cornstarch
- 1 cup freshly grated Parmesan cheese (avoid pre-shredded if possible, it clumps)
- 1 tablespoon light cream cheese or Neufchâtel, softened
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon kosher salt, plus more to taste
- 1/2 teaspoon black pepper
- Pinch of red pepper flakes (optional, for heat)
- Juice of 1/2 small lemon (about 1 tablespoon)
Optional toppings
- Extra grated Parmesan
- Fresh parsley, chopped
- Extra red pepper flakes
Pantry shortcuts and substitutions
- Use frozen broccoli florets if you want a shortcut; thaw slightly and pat dry so they do not water down the sauce.
- Use rotisserie chicken breast if you need speed; shred about 2 1/2 cups and add near the end to warm through.
- Swap Greek yogurt with low fat plain skyr if your store carries it.
- Use whole wheat pasta if you prefer; it still gives more fiber and works well with the sauce.
Equipment list
- Large nonstick skillet or sauté pan with high sides
- Medium pot for boiling pasta
- Fine mesh strainer or colander
- Blender or food processor for cottage cheese
- Measuring cups and spoons
- Whisk
- Cutting board and sharp knife
Tips & Mistakes
- Cut chicken in small, even pieces so it cooks quickly and stays juicy.
- Pat chicken dry and season it well before cooking so it browns instead of steaming.
- Do not crowd the skillet; cook chicken in two batches if needed to keep good color.
- Use freshly grated Parmesan so the sauce turns silky and not grainy.
- Blend cottage cheese until completely smooth before you add it to the pan to avoid lumps.
- Keep the heat on low when you stir in Greek yogurt so it does not curdle.
- Thin the sauce with a splash of pasta water if it looks too thick instead of adding more cream.
- Salt the pasta water generously so the whole dish tastes seasoned and not flat.
- Add broccoli near the end of pasta cooking so it stays bright green and slightly crisp.
- Taste and adjust salt, pepper, and lemon juice at the end so the flavors pop.
How to Make High Protein Skinny Chicken Broccoli Alfredo
1: Prep the protein and sauce base
Cut the chicken breast in small cubes, about 3/4 inch, and pat them dry with paper towels. Season the chicken with salt, pepper, and half of the Italian seasoning. Blend the cottage cheese in a blender with 2 tablespoons of chicken broth until it turns completely smooth, then set it aside.
2: Cook the pasta and broccoli
Bring a large pot of salted water to a boil and add the high protein pasta. Cook it until it reaches just shy of al dente, following the package minus about 1 minute. During the last 2 to 3 minutes of cooking, add the broccoli florets to the same pot, then drain pasta and broccoli together and keep 1 cup of the starchy cooking water.
3: Brown the chicken
Heat the olive oil in a large nonstick skillet over medium high heat. Add the chicken in a single layer and let it sit for 2 to 3 minutes so it develops color, then stir and cook until the pieces turn golden and cooked through. Transfer the chicken to a plate and keep it warm.
4: Build the flavor base
Turn the heat down to medium and add the minced shallot to the same skillet. Sauté until it softens and turns fragrant, then add the minced garlic and cook for about 30 seconds so it smells toasty but not burnt. Pour in the chicken broth, scrape up any browned bits from the bottom, and bring it to a gentle simmer.
5: Thicken the sauce
Whisk the cornstarch with 2 tablespoons of cool water in a small bowl until smooth. Pour this slurry into the simmering broth while you whisk, and keep whisking until the liquid thickens slightly. Stir in the blended cottage cheese, light cream cheese, garlic powder, onion powder, remaining Italian seasoning, and red pepper flakes if you use them.
6: Add Parmesan and Greek yogurt
Lower the heat to low and sprinkle in the grated Parmesan a handful at a time while you stir. Keep stirring until the cheese melts and the sauce looks smooth and glossy. Turn off the heat, let the pan cool for 1 minute, then whisk in the Greek yogurt and lemon juice until the sauce turns creamy.
7: Combine pasta, broccoli, and chicken
Add the cooked chicken, pasta, and broccoli to the skillet with the sauce. Toss everything together until the sauce coats each piece and the mixture heats through over low heat. If the sauce looks too thick, stir in a splash of the reserved pasta water until you reach your favorite texture.
8: Taste and finish
Taste the High Protein Skinny Chicken Broccoli Alfredo Recipe and adjust with more salt, pepper, or lemon juice as needed. Sprinkle extra Parmesan and chopped parsley over the top. Serve it hot while the sauce feels silky and the broccoli still tastes bright.
Variations I’ve Tried
I swap the chicken with turkey tenderloin strips when I want a slightly different flavor but the same lean protein. I also use shrimp sometimes and cook them quickly in the same skillet, which gives a lighter seafood spin that still fits the high protein goal.
I switch the broccoli with a mix of broccoli and cauliflower for more texture. I also stir in a handful of baby spinach at the end, which wilts into the sauce and adds more greens without much effort.
How to Serve High Protein Skinny Chicken Broccoli Alfredo
Serve this High Protein Skinny Chicken Broccoli Alfredo Recipe in warm bowls so the sauce stays creamy and smooth. Add a sprinkle of fresh parsley and extra Parmesan on top for a restaurant style finish. Pair it with a simple green salad, sliced cucumbers, or roasted carrots for more veggies. I also like a cold sparkling water with lemon or a light fruit spritzer on the side for a fresh contrast.
How to store
- Store leftovers in an airtight container in the fridge for up to 3 to 4 days.
- For freezer storage, cool the pasta completely, portion it in freezer safe containers, and freeze for up to 2 months.
- Reheat gently on the stove over low heat with a splash of milk or broth, and stir often until the sauce loosens and turns creamy again.
- For the microwave, cover loosely, heat in short bursts, and stir between each round so the chicken heats evenly and the sauce does not dry out.
High Protein Skinny Chicken Broccoli Alfredo
Ingredients
Instructions
- Cook the pasta in a large pot of salted boiling water according to package directions until al dente. During the last 3 minutes of cooking, add the broccoli florets to the pot. Drain and set aside.
- While the pasta cooks, heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces, season with a pinch of salt and pepper, and cook for 6–8 minutes, stirring occasionally, until cooked through and lightly browned. Remove the chicken to a plate and keep warm.
- Reduce the heat to medium. In the same skillet, add the minced garlic and cook for 30–60 seconds, stirring frequently, until fragrant but not browned.
- Whisk the cornstarch into the chicken broth until smooth, then pour the mixture into the skillet. Bring to a gentle simmer, stirring, and cook for 2–3 minutes until slightly thickened.
- In a medium bowl, whisk together the Greek yogurt, milk, and Parmesan cheese until smooth. Remove the skillet from the heat and slowly whisk in the yogurt mixture until fully incorporated and creamy. Do not boil, to prevent curdling.
- Return the skillet to low heat. Add the cooked chicken, pasta, and broccoli to the pan, tossing to coat everything evenly in the sauce. Season with the remaining salt, black pepper, and red pepper flakes if using. Warm through for 2–3 minutes, stirring gently.
- Remove from heat and sprinkle with chopped fresh parsley if desired. Serve immediately while hot and creamy.
Notes
Approximate per 1 of 4 servings: 410 calories; fat 9 g; saturated fat 3 g; carbohydrates 44 g; fiber 7 g; sugars 5 g; protein 42 g; sodium 540 mg. Values will vary based on specific brands, pasta type, and portion size.