Macros per serving
Calories: ~676 kcal
Protein: ~55g
Carbohydrates: ~60g
Fat: ~20g
Fibre: ~5g
This isn’t just a lighter Alfredo — it’s a macro-balanced powerhouse. Blended cottage cheese and milk create a rich, creamy sauce with no heavy cream, while lean chicken breast takes the protein content sky-high. With slow-digesting carbs from pasta and healthy fats to keep you full, it’s the ideal post-lift or meal prep comfort bowl.
Total Time: ~25 mins (10 mins prep time, 15 mins cook time)
Total cost (2 servings) ≈ £3.40
Cost per serving ≈ £1.70
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Chicken:
• 340g chicken breast
• 1½ tsp olive oil
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp dried thyme
• ¼ tsp dried oregano
• ¼ tsp smoked paprika
• Pinch red pepper flakes (optional)
• Salt & pepper to taste
For the Sauce & Pasta:
• 150g dry spaghetti (wholewheat or protein-enriched)
• 150g cottage cheese
• 100ml milk
• 20g grated Parmesan cheese
• 1 small onion, finely diced
• 3–4 garlic cloves, minced
• 1 tsp butter
• Salt & pepper, to taste
• Optional: fresh parsley, extra Parmesan, squeeze of lemon
Instructions
1. Air Fry the Chicken:
• Season the chicken with garlic powder, onion powder, thyme, oregano, paprika, red pepper flakes, salt, and pepper.
• Place in the air fryer at 180°C for 18–20 minutes, or until fully cooked.
• Let it rest for a few minutes, then slice.
2. Cook the Pasta:
• Boil pasta per instructions. Reserve ~½ cup of pasta water before draining.
3. Blend the Sauce:
• In a blender, combine cottage cheese, milk, and Parmesan. Blend until smooth and creamy.
4. Build the Sauce:
• In the same pan used for chicken, melt butter.
• Add diced onion and cook until soft. Stir in garlic and cook for 1 min until fragrant.
• Reduce heat, then pour in the blended sauce. Stir gently to warm through.
• Add a splash of pasta water if needed to loosen.
5. Combine & Serve:
• Add drained pasta into the sauce and toss to coat.
• Plate with sliced chicken on top and finish with parsley, black pepper, and a little extra Parmesan if desired.
Health Benefits of the Dish
Elite Protein Support for Strength & Recovery
With over 50g of complete protein per serving, this dish delivers everything your muscles need to repair and rebuild. Chicken breast provides lean, fast-digesting protein — perfect post-workout — while cottage cheese adds casein, a slow-digesting protein that supports recovery for hours after eating. Combined, they help you stay full, build lean mass, and recover smarter — not just harder.
Creamy Texture Without the Heavy Cream Crash
With over 50g of complete protein per serving, this dish delivers everything your muscles need to repair and rebuild. Chicken breast provides lean, fast-digesting protein — perfect post-workout — while cottage cheese adds casein, a slow-digesting protein that supports recovery for hours after eating. Combined, they help you stay full, build lean mass, and recover smarter — not just harder.
Long-Lasting Energy from Smart Carbs
Wholewheat or high-fibre pasta keeps your blood sugar stable and energy levels sustained, avoiding the usual spikes and crashes that come with low-fibre white pasta. Whether you’re fuelling a gym session or getting through a busy afternoon, this dish provides the kind of slow-burning carbs that support both movement and mental clarity.
Tips & Variations
Swap the Protein: Try turkey or tofu for variety.
Go Dairy-Free: Use blended cashews or dairy-free yoghurt and nutritional yeast.
Boost Fibre: Add sautéed spinach, broccoli, or peas.
Spicy Twist: Stir in extra red pepper flakes or chilli oil.
Meal Prep Tip: Best fresh, but keeps for 2–3 days. Reheat with a splash of milk to restore creaminess.
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