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High Protein Chicken Alfredo Bake - Creamy, Comforting, and Satisfying

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breast (or thighs if you prefer)
  • Pasta: 12 ounces whole-wheat penne or protein-enriched pasta
  • Olive oil: 2 tablespoons
  • Butter: 2 tablespoons
  • Garlic: 4 cloves, minced
  • All-purpose flour: 2 tablespoons
  • Low-sodium chicken broth: 1.5 cups
  • Milk: 1 cup (2% or whole for creamier texture)
  • Plain Greek yogurt: 3/4 cup (2% or 0%)
  • Parmesan cheese: 1 cup, finely grated
  • Part-skim mozzarella: 1.5 cups, shredded
  • Panko bread crumbs: 1/3 cup (optional topping)
  • Italian seasoning: 1 teaspoon
  • Red pepper flakes: 1/4 teaspoon (optional)
  • Fresh parsley: 2 tablespoons, chopped (for garnish)
  • Salt and black pepper: To taste

Method
 

  1. Preheat and prep: Heat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish. Bring a large pot of salted water to a boil for the pasta.
  2. Cook the pasta: Boil the pasta until just shy of al dente (about 1–2 minutes less than package directions). Drain and set aside. Toss with a teaspoon of olive oil to prevent sticking.
  3. Season the chicken: Pat dry and cut into bite-size pieces. Season with 1 teaspoon salt, 1/2 teaspoon black pepper, and the Italian seasoning.
  4. Sear the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high. Cook the chicken in a single layer until lightly browned and cooked through, 5–7 minutes. Transfer to a plate and keep warm.
  5. Start the sauce: In the same skillet, reduce heat to medium. Add butter and remaining 1 tablespoon olive oil. Stir in minced garlic and cook 30–60 seconds until fragrant.
  6. Make a light roux: Sprinkle in the flour and whisk for 1 minute to cook it out. Slowly whisk in the chicken broth, then the milk, until smooth.
  7. Thicken and enrich: Simmer 2–3 minutes, stirring, until slightly thickened. Remove from heat. Whisk in the Greek yogurt until fully incorporated and silky.
  8. Add the cheeses: Stir in 3/4 cup parmesan and 1 cup mozzarella until melted and smooth. Add a pinch of red pepper flakes if using. Taste and adjust salt and pepper.
  9. Combine: Add the cooked chicken and pasta to the skillet, folding gently to coat everything in sauce.
  10. Assemble the bake: Transfer to the prepared baking dish. Top with remaining mozzarella and parmesan. If using, mix panko with a teaspoon of olive oil and sprinkle over the top for crunch.
  11. Bake: Bake 15–20 minutes until bubbling at the edges and the top is lightly golden. For extra color, broil for 1–2 minutes, watching closely.
  12. Finish and serve: Rest 5 minutes to set. Garnish with chopped parsley. Serve warm.