Fettuccine Alfredo
⚡ KevEats Recipe
Macro-Friendly Chicken Alfredo
Buttermilk-brined chicken, creamy Alfredo sauce, and a smarter pasta portion.
This is the kind of chicken Alfredo that still tastes like comfort food, but actually works for macros. The chicken gets a buttermilk brine with Meat Church seasoning or classic salt, pepper, and garlic, then gets paired with a lighter creamy Parmesan sauce and pasta.
560
Calories
55g
Protein
14g
Fat
58g
Carbs
Ingredients
- 1.5 lb chicken breast or tenderloins
- 1 cup low-fat buttermilk
- 1–2 tbsp Meat Church seasoning or SPG seasoning
- 8 oz pasta, dry weight
- 1 tbsp butter
- 4 cloves garlic, minced
- 1 cup 2% milk or Fairlife milk
- 1/2 cup low-sodium chicken broth
- 3 oz reduced-fat cream cheese
- 1/2 cup grated Parmesan cheese
- 1/4 cup reserved pasta water, as needed
- to taste black pepper, salt, and crushed red pepper
- optional parsley, lemon zest, or extra Parmesan for topping
Kev Tip
The buttermilk brine is the cheat code.
Even lean chicken breast stays juicy when it gets a few hours in buttermilk. Meat Church seasoning gives it more BBQ-style flavor, but classic salt, pepper, and garlic works too.
Make It Fit Your Macros
Lower calorie: use 6 oz dry pasta instead of 8 oz and add broccoli or zucchini.
Higher protein: use protein pasta or add more chicken per serving.
Richer version: add more Parmesan or a splash of cream, but track it because Alfredo calories climb fast.
Higher protein: use protein pasta or add more chicken per serving.
Richer version: add more Parmesan or a splash of cream, but track it because Alfredo calories climb fast.
Storage / Meal Prep Notes
Store leftovers in the fridge for up to 3–4 days. Reheat with a splash of milk or broth to loosen the sauce. Alfredo thickens a lot once cold.
Instructions
- 1Add chicken, buttermilk, and seasoning to a bowl or bag. Mix to coat and refrigerate for at least 2 hours, or up to overnight.
- 2Remove chicken from the brine, shake off excess, and cook in a hot skillet, grill pan, smoker, or air fryer until it reaches 165°F internally. Rest, then slice.
- 3Cook pasta according to package directions. Reserve a little pasta water before draining.
- 4In a large pan, melt butter over medium heat. Add garlic and cook for 30–60 seconds until fragrant.
- 5Add milk, chicken broth, and reduced-fat cream cheese. Whisk until smooth and creamy.
- 6Turn heat to low and stir in Parmesan cheese. Add reserved pasta water as needed until the sauce is glossy and coats the pasta.
- 7Add cooked pasta to the sauce and toss until coated.
- 8Divide into 4 bowls and top each serving with sliced buttermilk-brined chicken.
- 9Finish with black pepper, parsley, lemon zest, or a small sprinkle of Parmesan.
Diabetes / Weight Loss Notes
Keep the pasta measured and the protein high.
Alfredo can be easy to overdo, so the win here is structure: 2 oz dry pasta per serving, a large portion of chicken, and a lighter sauce. Add broccoli, asparagus, zucchini, or a side salad for more volume.
Best pasta options.
Regular pasta works fine when portioned, but protein pasta or chickpea pasta can bump fiber and protein. For the most classic taste, use regular pasta and let the chicken carry the protein.
