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If you love comfort food but still want to hit your protein goals, this high protein crispy buffalo chicken alfredo is about to be your new favorite.
It is creamy, a little spicy, and honestly so satisfying.
The best part? You get that crispy chicken texture with a rich, cheesy sauce without the heavy calories.
Ingredients you’ll need
- 800g boneless skinless chicken breast, sliced into thin fillets
- 1 tsp olive oil
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp oregano
- 1 tsp smoked paprika
- 1/2 tsp chilli powder
- 1/2 tsp black pepper
- 85g breadcrumbs
- Dash of the same seasonings (for breadcrumbs)
- 10g parmesan cheese
- 2 eggs, whisked
- 320g fettuccine pasta (dry weight)
- 1/2 onion, diced
- 4 garlic cloves, diced
- 80ml buffalo sauce
- 400ml fat free evaporated milk
- 80g light cream cheese
- 20g grated parmesan cheese
How to make high protein crispy buffalo chicken alfredo
Start by preparing your chicken. Slice the chicken breast into thin fillets so they cook evenly and get that crispy finish. Add olive oil and all your seasonings, then mix well until everything is coated.
In a separate bowl, combine your breadcrumbs with a little extra seasoning and parmesan.
Dip each piece of chicken into the whisked eggs, then coat in the breadcrumb mixture. Make sure each piece is evenly covered.
Air fry or oven bake the chicken until golden and crispy. While that cooks, boil your fettuccine according to the package instructions.
Now for the sauce. In a pan over medium heat, sauté the diced onion and garlic until soft and fragrant. Add the buffalo sauce, fat free evaporated milk, and light cream cheese.
Stir until everything melts together into a smooth sauce. Sprinkle in the parmesan and keep mixing until creamy.
Drain your pasta and add it straight into the sauce. Toss everything together, adding a splash of pasta water if needed to loosen it up. Slice your crispy chicken and serve it over the pasta.
How long does it take + serving ideas
This high protein crispy buffalo chicken alfredo comes together in about 35 to 40 minutes from start to finish. It is quick enough for a weeknight but also great for meal prep.
Serve it with a sprinkle of fresh parsley for a little freshness. You can also add a side of roasted veggies or a simple salad to balance the richness. If you love extra heat, drizzle a bit more buffalo sauce on top before serving.
Why you will love this recipe
- High protein and filling. Each serving packs around 65g of protein
- Perfect for meal prep. Makes four solid portions
- Crispy chicken adds amazing texture
- Creamy without being too heavy
- Easy to customize based on your preferences
- Feels like comfort food but fits your goals
Tips, variations, and swaps
For extra crispiness, spray the chicken lightly with cooking oil before air frying. It really helps with that golden finish.
If you do not have fettuccine, you can use penne, spaghetti, or even a high protein pasta alternative. It all works.
Want to switch things up? Try using grilled chicken instead of breaded for a lighter version. You can also add spinach or mushrooms into the sauce for extra veggies. If you prefer less heat, reduce the buffalo sauce and add a bit more cream cheese.
Storage and meal prep
This recipe is perfect for meal prep. Store it in airtight containers in the fridge for up to 4 days.
To reheat, microwave with a splash of water or milk to bring the sauce back to life. You can also reheat it on the stove over low heat. The chicken stays surprisingly crispy, especially if reheated in the oven or air fryer.
High Protein Crispy Buffalo Chicken Alfredo
Ingredients
Method
- Slice chicken into thin fillets and mix with olive oil and seasonings
- Combine breadcrumbs with extra seasoning and parmesan
- Dip chicken in egg, then coat in breadcrumbs
- Air fry or bake until crispy and cooked through
- Cook pasta according to package instructions
- Sauté onion and garlic in a pan until soft
- Add buffalo sauce, evaporated milk, and cream cheese
- Stir until smooth, then add parmesan
- Add cooked pasta and mix well
- Serve with sliced crispy chicken on top
Notes
- Add pasta water if the sauce gets too thick
- Adjust buffalo sauce based on your spice preference
- Use any pasta you have on hand
- Do not overcrowd the chicken when cooking for best crispiness
Nutrition (per serving)
- Calories: 617
- Carbs: 68g
- Fat: 8g
- Protein: 65g
Give it a try
If you are looking for a high protein meal that actually tastes amazing, this is it. Let me know how it turns out for you.
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