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

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

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breast (or rotisserie chicken, shredded)
  • Pasta: 12 ounces whole-wheat penne or rotini (regular or gluten-free also works)
  • Olive oil: 1 tablespoon
  • Garlic: 4 cloves, minced
  • Low-sodium chicken broth: 1 cup
  • Milk: 1.5 cups (2% or whole for creamier texture; unsweetened almond milk works too)
  • Plain Greek yogurt: 3/4 cup (2% or nonfat)
  • Low-fat cottage cheese: 1 cup (blended smooth)
  • Parmesan cheese: 3/4 cup, finely grated
  • Part-skim mozzarella: 1 cup, shredded
  • Italian seasoning: 1.5 teaspoons
  • Crushed red pepper flakes: 1/4 teaspoon (optional)
  • Fresh parsley: 2 tablespoons, chopped (for garnish)
  • Salt and black pepper: To taste
  • Optional veggies: 2 cups broccoli florets or baby spinach

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Cook the pasta: Boil in salted water until just shy of al dente (1–2 minutes under package time). Drain and set aside. Slightly undercooking keeps the pasta from getting mushy in the oven.
  3. Cook the chicken: Season chicken with salt, pepper, and half the Italian seasoning. In a large skillet, heat olive oil over medium. Sear chicken 4–5 minutes per side until cooked through (internal temp 165°F/74°C). Rest 5 minutes, then dice or shred. For a shortcut, use cooked rotisserie chicken.
  4. Sauté the garlic: In the same skillet, add minced garlic. Cook 30–60 seconds until fragrant. Don’t let it brown.
  5. Build the sauce base: Pour in chicken broth and milk. Bring to a gentle simmer. Stir in remaining Italian seasoning and red pepper flakes if using.
  6. Boost with protein: In a blender, blend cottage cheese until silky. Whisk it into the skillet along with Greek yogurt over low heat. Warm gently and stir until smooth. Do not boil to prevent curdling.
  7. Add the cheeses: Turn heat to low. Stir in Parmesan until melted and sauce is creamy. Taste and adjust seasoning with salt and pepper.
  8. Combine: In a large bowl, mix pasta, chicken, and any optional veggies (briefly steam broccoli or wilt spinach first). Pour sauce over and toss to coat evenly.
  9. Assemble the casserole: Transfer mixture to the baking dish. Top with shredded mozzarella and an extra sprinkle of Parmesan if you like.
  10. Bake: Bake uncovered for 18–22 minutes, until bubbly at the edges and the top starts to turn golden.
  11. Finish and serve: Rest 5 minutes. Garnish with chopped parsley. Serve warm.