Creamy High-Protein Chicken Alfredo (Meal Prep Series)

ngredients:

• 4 lb chicken thighs

• 2 tsp garlic powder

• 2 tsp onion powder

• 9 oz pasta (penne or fettuccine), uncooked

• ½ c chicken broth

• 1 - 1 ½ c frozen peas or broccoli

• Optional garnishes: Chopped parsley and red pepper flakes

Alfredo Sauce:

• 1 ½ c cottage cheese

• 4 oz cream cheese

• ½ c milk

• 1 c Parmesan cheese, shredded

• 1 tsp garlic powder

Directions:

1. Add chicken, broth, onion and garlic powder, salt and pepper to taste, to crockpot. Cook on low for 4-5 hours or high for 2-3 hours, until chicken is tender.

2. Meanwhile, cook pasta according to package directions. Drain, rinse under cold water, and set aside.

3. In a blender, combine all sauce ingredients. Blend until smooth.

4. Once chicken is cooked, shred it directly in the crockpot or cut into strips or bite-sized chunks.

5. Stir in the blended sauce until well combined.

6. Add cooked pasta and frozen peas or broccoli and mix. Let sit a few minutes to warm through.

7. Portion into freezer containers, cool completely, label, and freeze.

Container Meal Tips: Slightly undercook gluten-free or non-wheat pasta before freezing so it holds its texture and finishes cooking during reheating.

To Reheat: Remove lid, microwave for 3 minutes, stir, then heat more as needed. Add 1–2 tbsp milk or broth if it looks dry. Use 50–70% microwave power or reheat gently on the stovetop for best texture.

You’ll find this recipe (and more like it!) in my NEW eBook, A Better Way To Meal Prep: High-Protein Freezer Meals.

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