Hey friends!
Let’s be real for a second. When you think of "diet food" or "high protein meals," you usually picture dry chicken, sad broccoli, and rice that tastes like cardboard.
And when you think of Fettuccine Alfredo? You probably think of a delicious nap followed by a stomach ache and a week’s worth of calories in one bowl.
But if you know me, you know my golden rule: Healthy food doesn't have to suck.
My kids were craving pasta this week, but I’m trying to avoid eating foods that will make me feel generally unwell. So, I went into the lab and fixed the Alfredo problem.
If you’re here for a dad joke, I’ve got bad news. I had a great one about pasta... but it was just too cheesy to share. (Sorry, I had to).
But seriously, this recipe is a cheat code. We are talking 70g of protein per serving. It’s creamy, it’s cheesy, and it will actually fill you up without weighing you down.
Let's get cooking.
🛒 Shopping Directions
To make this sauce consistently creamy without the heavy cream, the ingredients matter!
Greek Yogurt: Make sure you grab Fat-Free Greek Yogurt. This is the secret weapon for volume and protein without the fat. Do not get vanilla by accident—trust me on this.
The Cheese: Use fresh Shredded Parmesan. The stuff in the green shaker can won't melt the same way.
The Broth: You can use standard chicken stock, but if you want that extra collagen and protein boost, grab Bone Broth.
The Chicken: I use pre-cooked chicken breast to save time, but rotisserie chicken works great here too.
📋 Ingredients List
This recipe makes 4 servings. Here is what you need:
1 tbsp Butter
1 tbsp Garlic (minced)
1 cup Chicken Stock (or Bone Broth)
¾ cup Fat-Free Greek Yogurt
½ cup Shredded Parmesan Cheese
16 oz Chicken Breast (cooked and sliced/shredded)
8 oz Fettuccine pasta
Salt & Pepper (to taste)
Parsley (for garnish)
Macros per serving: 790 Calories | 70g Protein | 30g Fat | 51g Carbs
👨🍳 The Recipe
1. Sauté the Base In a large pan or wok, heat up your 1 tbsp of butter. Add in your 1 tbsp of garlic. Cook this over medium heat just until the garlic becomes fragrant. You don't want to burn it, just wake it up.
2. Add Liquids Pour in your 1 cup of chicken stock. Stir it around to mix with that garlic butter goodness.
3. THE CRITICAL STEP (Don't skip this!) Take the pan OFF the stove. Seriously, remove it from the heat source and let it cool for a minute or two. If the liquid is boiling when you add the yogurt, it will curdle and look gross. We want smooth, not chunky.
4. Make it Creamy Once the liquid has cooled slightly, add your ¾ cup of Greek Yogurt and ½ cup of Parmesan cheese. Mix it vigorously. Keep stirring until the consistency is completely smooth. It should look just like a traditional Alfredo sauce.
5. Season & Combine Add your salt and pepper to taste. Toss in your cooked fettuccine noodles. Use tongs to stir and toss the pasta until every single noodle is fully coated in that high-protein sauce.
6. Plate & Serve Grab a bowl (about 200g of pasta if you're tracking). Top it with your cooked chicken breast and a sprinkle of fresh parsley.
👇 Watch the Full Video & Breakdown Here 👇
Give this a try tonight and tag me when you post it. Remember, hitting your protein goal shouldn't feel like a punishment.
Until next time, remember that healthy food doesn’t have to suck.
Dan
@whatsdadeating