Creamy Chicken and Broccoli Pumpkin Alfredo
This Creamy Chicken and Broccoli Pumpkin Alfredo delivers 58g protein and 944 calories per serving — a nutrient-dense dinner built around whole vegetables. Six servings cook on the stovetop in one batch, covering multiple days of training nutrition with minimal prep sessions. Designed for anyone needing sustained calories and protein without repetitive meals.
Ingredients
- •Pasta, Penne, White, Dry(454g)
- •1 cup reserved pasta water
- •Unsalted Butter(30g)
- •Yellow Onion
- •Garlic(120g)
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Pumpkin Puree, Canned(420g)
- •Skim Milk(480g)
- •Broccoli(480g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Vegetable Bouillon Cube, Dry(15g)
- •1 pinch salt to season
Instructions
- 1Boil pasta in a large pot of salted water according to packet directions, until al dente. Reserve 1 cup of the water for later use.
- 2Heat a large pan over medium heat and add butter. As soon as it starts to fry and sizzle, add onion and cook until transparent. Add the garlic, and fry until garlic becomes fragrant (about a minute). Add the chicken and stir it through the onion and garlic. Cook until chicken changes in colour. Add the pumpkin and milk, continuously stirring until it combines and begins to simmer and thicken. Add the broccoli and parmesan cheese, stock powder and salt. Mix well and cook until chicken has cooked through and broccoli is cooked to your liking. Pour the reserved pasta water into the pan in 1/4 cup increments, stirring between each addition, until you gain the consistency you like. (If you need too, add a little extra milk for a thinner sauce).
- 3Gently stir the pasta through the sauce and serve with extra parmesan cheese!
Nutrition — Per Serving
944
calories
58g
protein
35g
fat
- Carbohydrates
- 109g
- Saturated fat
- 17.3g
- Sodium
- 757 mg
- Dietary fiber
- 7.0g
6 servings per batch · ~429g each
Macro data sourced from USDA FoodData Central
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How much protein does Creamy Chicken and Broccoli Pumpkin Alfredo have per serving?
Each serving delivers 58g of protein and 944 calories with 35g fat and 109g carbs. The protein-to-calorie ratio is solid for a creamy pasta-based dish.
How long does Creamy Chicken and Broccoli Pumpkin Alfredo take to prep?
Quick prep time on the stovetop produces 6 servings in one batch, making this an efficient high-volume meal prep option. You're batch-cooking six dinners at once.
Is Creamy Chicken and Broccoli Pumpkin Alfredo good for muscle gain?
At 58g protein and 944 calories per serving, this recipe supports muscle gain phases with substantial carbohydrates for recovery and energy. The broccoli adds micronutrient density while keeping you in a caloric surplus for growth.
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