Blackened Chicken Alfredo Pasta
Blackened Chicken Alfredo Pasta provides 44g protein and 472 calories per serving while scaling to 12 portions on the stovetop. Quick prep time means you can batch this Italian-inspired dish without losing momentum on meal prep day. Hits your protein targets at lunch while staying within moderate calories for fat loss phases.
Ingredients
- •1344 g Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 Bell Pepper, diced(150g)
- •20 g Garlic
- •30 g Butter
- •896 g Rotini Pasta
- •1 tbsp Yellow Onion
- •2 tsp Garlic powder
- •1 tsp ground black pepper
- •800 g Cottage Cheese (2%)
1% or 2% small-curd cottage cheese. Good Cultures or Daisy brand.
- •180 g Egg, Whole, Large
- •120 g Cream Cheese, 1/3 Less Fat (Neufchatel)
Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.
- •1 Skim Milk(1893g)
Instructions
- 1Season chicken with blackened seasoning (or use Cajun seasoning)
- 2Cook chicken and dice
- 3Sauté bell peppers and garlic in butter
- 4Boil rigatoni according to package directions
- 5Blend all Alfredo sauce ingredients until smooth
- 6Combine chicken, peppers, pasta, and sauce
- 7Divide into 12 meal prep containers
Nutrition — Per Serving
472
calories
44g
protein
9g
fat
- Carbohydrates
- 57g
12 servings per batch
Macro data sourced from USDA FoodData Central
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How much protein does Blackened Chicken Alfredo Pasta have per serving?
Each serving contains 44g of protein with 472 calories, making it a leaner Alfredo option compared to traditional cream-based versions. Macros are 9g fat and 57g carbs per serving.
How long does it take to prep Blackened Chicken Alfredo Pasta and how many servings does it make?
Quick stovetop prep yields 12 servings from a single batch, maximizing efficiency for meal-prepping over 12 days or splitting across multiple people. This high yield means minimal time investment per serving.
Is Blackened Chicken Alfredo Pasta good for fat loss?
At 472 calories and 44g protein per serving, this pasta is calorie-controlled while maintaining satiety through moderate protein and carb content. The lower fat profile (9g) allows you to fit multiple servings into a fat-loss phase while staying under daily calorie targets.
