High-Protein Chicken Alfredo
A healthier version of Chicken Alfredo with air-fried chicken and a creamy sauce.
Prep
0
min
Cook
0
min
Serves
3
people
Level
intermediate
📝 Ingredients
Serves 3🥬Fresh Produce(1)
- Optional Fresh Parsley for garnish
🥩Meat & Seafood(1)
- 3 medium boneless skinless chicken breasts (450g)
🥛Dairy & Eggs(4)
- 1 egg (50g)
- 1/3 cup grated parmesan cheese (30g)
- 2 oz lite cream cheese (56g)
- 1/2 cup plain nonfat Greek yogurt (120g)
🫙Pantry Staples(3)
- 6 oz fettuccine (170g, dry weight), preferably high-protein or whole grain
- Olive oil spray (2ml)
- 1 cup whole wheat breadcrumbs (60g)
🧂Spices & Seasonings(5)
- 1/2 tsp black pepper (1g)
- 1/2 tsp garlic powder (2g)
- 1/2 tsp onion powder (2g)
- 1/2 tsp paprika (1g)
- 1/2 tsp sea salt (2g)
📦Other(1)
- 1 jar light Alfredo sauce (15 oz, 425g)
👨🍳 Instructions
- 1
Prep the Chicken: Pound the chicken breasts to even thickness. In a bowl, mix Greek yogurt and egg. In another bowl, combine breadcrumbs, garlic powder, onion powder, paprika, black pepper, and salt.
- 2
Bread the Chicken: Dip chicken breasts in the yogurt mixture, then dredge in the breadcrumb mixture to coat evenly. Spray both sides with olive oil spray.
- 3
Air Fry the Chicken: Preheat air fryer to 400°F (200°C). Place chicken breasts in the basket in a single layer and cook for 10–12 minutes, flipping halfway, until crispy and internal temp is 165°F (74°C). Rest, then slice.
- 4
Cook the Pasta: While chicken cooks, boil fettuccine according to package directions. Drain and set aside.
- 5
Make the Sauce: In a saucepan over low-medium heat, add jarred Alfredo sauce, lite cream cheese, parmesan, onion powder, garlic powder, and black pepper. Whisk until cream cheese is melted and sauce is smooth and hot.
- 6
Combine & Serve: Add cooked pasta to the sauce and toss to coat. Plate fettuccine hot, top with sliced chicken, and sprinkle with parsley if desired.
💡 Pro Tips
- ✓Pound chicken breasts to exactly 3/4-inch thickness using a meat mallet because uniform thickness ensures even cooking and prevents the thinner edges from overcooking while the center reaches 165°F.technique3/4-inch thickness
- ✓Let the breaded chicken rest for 5 minutes before air frying so the Greek yogurt coating sets and creates better adhesion, reducing breadcrumb loss by up to 30%.timing5 minutes
- ✓Use Greek yogurt at room temperature for the coating because cold yogurt doesn't spread evenly and creates thick clumps that prevent proper breadcrumb adhesion.ingredient
- ✓Flip the chicken at exactly 6 minutes in the air fryer rather than halfway through total cook time because the first side needs more time to develop the initial crust before disturbing.timing6 minutes
- ✓Heat the Alfredo sauce to exactly 140-150°F when melting cream cheese because higher temperatures cause the proteins to separate and create a grainy texture instead of smooth emulsion.technique140-150°F
Share this recipe
Prep
0
min
Cook
0
min
Serves
3
people
Level
intermediate
Share this recipe
High-Protein Chicken Alfredo
A healthier version of Chicken Alfredo with air-fried chicken and a creamy sauce.
📝 Ingredients
Serves 3🥬Fresh Produce(1)
- Optional Fresh Parsley for garnish
🥩Meat & Seafood(1)
- 3 medium boneless skinless chicken breasts (450g)
🥛Dairy & Eggs(4)
- 1 egg (50g)
- 1/3 cup grated parmesan cheese (30g)
- 2 oz lite cream cheese (56g)
- 1/2 cup plain nonfat Greek yogurt (120g)
🫙Pantry Staples(3)
- 6 oz fettuccine (170g, dry weight), preferably high-protein or whole grain
- Olive oil spray (2ml)
- 1 cup whole wheat breadcrumbs (60g)
🧂Spices & Seasonings(5)
- 1/2 tsp black pepper (1g)
- 1/2 tsp garlic powder (2g)
- 1/2 tsp onion powder (2g)
- 1/2 tsp paprika (1g)
- 1/2 tsp sea salt (2g)
📦Other(1)
- 1 jar light Alfredo sauce (15 oz, 425g)
👨🍳 Instructions
- 1
Prep the Chicken: Pound the chicken breasts to even thickness. In a bowl, mix Greek yogurt and egg. In another bowl, combine breadcrumbs, garlic powder, onion powder, paprika, black pepper, and salt.
- 2
Bread the Chicken: Dip chicken breasts in the yogurt mixture, then dredge in the breadcrumb mixture to coat evenly. Spray both sides with olive oil spray.
- 3
Air Fry the Chicken: Preheat air fryer to 400°F (200°C). Place chicken breasts in the basket in a single layer and cook for 10–12 minutes, flipping halfway, until crispy and internal temp is 165°F (74°C). Rest, then slice.
- 4
Cook the Pasta: While chicken cooks, boil fettuccine according to package directions. Drain and set aside.
- 5
Make the Sauce: In a saucepan over low-medium heat, add jarred Alfredo sauce, lite cream cheese, parmesan, onion powder, garlic powder, and black pepper. Whisk until cream cheese is melted and sauce is smooth and hot.
- 6
Combine & Serve: Add cooked pasta to the sauce and toss to coat. Plate fettuccine hot, top with sliced chicken, and sprinkle with parsley if desired.
💡 Pro Tips
- ✓Pound chicken breasts to exactly 3/4-inch thickness using a meat mallet because uniform thickness ensures even cooking and prevents the thinner edges from overcooking while the center reaches 165°F.technique3/4-inch thickness
- ✓Let the breaded chicken rest for 5 minutes before air frying so the Greek yogurt coating sets and creates better adhesion, reducing breadcrumb loss by up to 30%.timing5 minutes
- ✓Use Greek yogurt at room temperature for the coating because cold yogurt doesn't spread evenly and creates thick clumps that prevent proper breadcrumb adhesion.ingredient
- ✓Flip the chicken at exactly 6 minutes in the air fryer rather than halfway through total cook time because the first side needs more time to develop the initial crust before disturbing.timing6 minutes
- ✓Heat the Alfredo sauce to exactly 140-150°F when melting cream cheese because higher temperatures cause the proteins to separate and create a grainy texture instead of smooth emulsion.technique140-150°F