Description
Creamy high protein chicken Alfredo meal prep made with cottage cheese sauce, roasted vegetables, and lean sautéed chicken. A nutritious, macro-friendly make-ahead recipe.
Ingredients
For the Chicken:
Cooking oil spray
1.6 lbs chicken breast, diced
2 teaspoons garlic powder
2 teaspoons dried Italian herbs
Salt and black pepper, to taste
For the Alfredo Sauce:
1 ½ cups low-fat cottage cheese
½ cup grated Parmesan cheese
½ cup low-fat milk
2 garlic cloves
¼ teaspoon ground nutmeg
Salt and black pepper, to taste
For the Vegetables:
1 tablespoon olive oil
1 head cauliflower, cut into florets
7 oz broccoli, trimmed
7 oz portobello mushrooms, quartered
Salt and black pepper, to taste
Chopped fresh parsley (optional, for garnish)
Instructions
1. Preheat oven to 400°F.
2. Toss cauliflower, broccoli, and mushrooms with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, until lightly browned and crisp on the edges.
3. Season diced chicken with garlic powder, Italian herbs, salt, and pepper.
4. Heat a large skillet over medium-high heat. Lightly spray with oil and cook chicken for about 6 minutes until golden and fully cooked.
5. In a blender, combine cottage cheese, Parmesan, milk, and garlic. Blend until smooth. Pour sauce over the cooked chicken (with heat off), add nutmeg, adjust seasoning with salt and pepper, and stir well. Do not boil.
6. Divide roasted vegetables into 5 meal prep containers. Top with the saucy chicken. Optionally, garnish with parsley and extra pepper.
Notes
Store in airtight containers in the refrigerator for up to 4 days. Reheat gently in the microwave. For variety, top with red pepper flakes or fresh lemon juice before serving.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Meal Prep Recipes
- Method: Roasting, Sautéing, Blending
- Cuisine: American