About This Healthy Recipe
A creamy high-protein chicken Alfredo pasta made with blended cottage cheese, whole-wheat pasta, broccoli, Parmesan, garlic, and grilled chicken breast.
This recipe is built for a practical U.S. home kitchen using ingredients that are widely available at mainstream supermarkets. The ingredient list gives both household measures and gram weights so cooks can reproduce the base recipe instead of relying on vague portions.
The nutrition values are estimates rather than laboratory results. Brand, drained weight, produce size, cooking loss, substitutions, and extra toppings can change the final numbers, so use the package labels on the exact foods you buy when precision matters.
Why Readers May Like It
- 1Provides a substantial protein serving from chicken, cottage cheese, and Parmesan.
- 2Whole-wheat pasta and broccoli add fiber and make the meal more filling.
- 3The blended cottage-cheese sauce gives creaminess with less heavy cream than classic Alfredo.
Recipe Summary and Estimated Nutrition
The values below are calculated from the ingredient weights in the base recipe and divided by 4 servings. The four main cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how the ingredients contribute to the full recipe.
4 servings
Calculated from measured ingredient weights and divided by 4 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
*Packaged sauces or flavored products can contain added sugars. Values are calculated before display rounding; brand and preparation differences can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Chicken Breast, Raw | 21 ounces | 600 g | 720 kcal | 135.0 g | 0.0 g | 15.6 g |
| Whole-Wheat Pasta, Cooked | about 4 cups cooked | 480 g | 715 kcal | 25.4 g | 144.5 g | 8.2 g |
| Low-Fat Cottage Cheese | 1¾ cups | 400 g | 328 kcal | 44.4 g | 13.6 g | 9.2 g |
| Broccoli | 4 cups florets | 400 g | 136 kcal | 11.2 g | 26.4 g | 1.6 g |
| Parmesan | ½ cup finely grated | 45 g | 194 kcal | 17.1 g | 1.8 g | 13.1 g |
| Low-Fat Milk | ½ cup | 120 g | 50 kcal | 4.1 g | 6.0 g | 1.2 g |
| Olive Oil | 1 tablespoon | 14 g | 124 kcal | 0.0 g | 0.0 g | 14.0 g |
| Garlic | 4 cloves | 12 g | 18 kcal | 0.8 g | 4.0 g | 0.1 g |
| Lemon Juice | 1½ tablespoons | 20 g | 4 kcal | 0.1 g | 1.4 g | 0.0 g |
| Parsley | ¼ cup chopped | 15 g | 5 kcal | 0.5 g | 0.9 g | 0.1 g |
| Calculated full-recipe total | 4 servings | 2106 g | 2295 kcal | 238.5 g | 198.6 g | 63.0 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with comparable foods in USDA FoodData Central.
- Ingredient values are totaled for the full recipe, divided by the listed yield, and rounded only for display.
- Optional toppings are excluded unless a measured amount is included in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Weigh ingredients and calculate from the labels on the exact brands you use when precision is important.
Ingredients
Chicken and pasta
Cottage-cheese Alfredo sauce
Professional Step-by-Step Preparation
Equipment
Use a large cutting board, chef knife, measuring cups and spoons, mixing bowls, and the pan, skillet, baking sheet, blender, or pot needed for the preparation below.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat foods, and use a clean food thermometer whenever meat, poultry, seafood, or eggs are included.
Cook the chicken
Season chicken lightly and cook in a skillet over medium heat until browned and the thickest part reaches 165°F (74°C). Rest before slicing.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Prepare the broccoli and pasta
Cook whole-wheat pasta until al dente. Add broccoli during the last few minutes, then drain while reserving a little cooking water.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Blend the Alfredo sauce
Blend cottage cheese, milk, Parmesan, garlic, lemon juice, and black pepper until smooth.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Warm the sauce gently
Return the pasta and broccoli to the pan over low heat. Fold in the cottage-cheese sauce without boiling it aggressively.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Add the chicken
Slice the rested chicken and fold most of it into the pasta, adding a splash of reserved pasta water if needed.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Finish and serve
Divide into four bowls, top with remaining chicken and parsley, and serve hot.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
How to Know It Is Ready
Use the safe internal temperature stated in the preparation steps when the recipe includes animal protein.
Cook until the intended texture is reached without unnecessarily overcooking fresh vegetables.
The finished meal should be easy to portion, evenly seasoned, and not watery or greasy.
Potential Benefits and Things to Consider
Potential Benefits
- Provides a substantial protein serving from chicken, cottage cheese, and Parmesan.
- Whole-wheat pasta and broccoli add fiber and make the meal more filling.
- The blended cottage-cheese sauce gives creaminess with less heavy cream than classic Alfredo.
Things to Consider
- Parmesan and cottage cheese can contribute sodium; compare brands if sodium matters.
- This meal contains milk and wheat/gluten.
- Nutrition changes if additional cheese, oil, or sauce is added after cooking.
These points describe the ingredients and practical use of the meal; they are not guaranteed medical outcomes. Individual needs vary with age, activity, health history, medications, allergies, pregnancy, and other factors.
Who May Enjoy This Healthy Meal?
It May Work Well For
- Active adults and gym-goers who want a structured meal with a meaningful protein source.
- Busy households looking for familiar ingredients and repeatable preparation.
- Health-conscious readers who value measured portions, vegetables, and transparent nutrition estimates.
Best Times to Eat It
- Dinner or post-workout meal
- A balanced meal around work, school, or training
- Meal prep when stored and reheated safely
How to Adjust It for Different Goals
For fewer calories
Use a little less pasta and increase broccoli while keeping the chicken portion the same.
For more protein
Add extra chicken or cottage cheese and recalculate from the actual weight used.
For more energy
Increase the whole-wheat pasta portion or serve with fruit when you need more carbohydrate.
Any adjustment changes calories and macronutrients. Recalculate using the actual ingredient weights and product labels rather than assuming the original estimate still applies.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use chickpea pasta for a different protein-and-fiber profile.
- Use lactose-free cottage cheese and milk if suitable for you.
- Swap broccoli for peas, asparagus, or spinach.
- Use turkey breast instead of chicken breast.
Allergen Information
Contains milk and wheat/gluten. Check cottage cheese, Parmesan, pasta, and packaged seasonings for individual allergen statements.
Always check every packaged ingredient label because formulations, sodium levels, and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate in covered containers for up to 3 to 4 days. Reheat gently with a splash of milk or water so the cottage-cheese sauce stays creamy.
Keep perishable food at 40°F (4°C) or below. As a general food-safety rule, discard perishable food left at room temperature for more than 2 hours, or 1 hour when the temperature is above 90°F (32°C).
Frequently Asked Questions
Refrigerate in covered containers for up to 3 to 4 days. Reheat gently with a splash of milk or water so the cottage-cheese sauce stays creamy.
Add extra chicken or cottage cheese and recalculate from the actual weight used.
Use a little less pasta and increase broccoli while keeping the chicken portion the same.
Yes. Use the substitution ideas on this page, but remember that changing ingredients also changes allergens, calories, macros, sodium, and cooking behavior.
Each ingredient is assigned a gram weight. Standard food-composition estimates are multiplied by those weights, totaled for the full recipe, and divided by the listed yield before display rounding.
No. This recipe is for general education and everyday meal planning. It does not diagnose, treat, or replace individualized advice from a qualified healthcare or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
