High-Protein Chicken Alfredo Bake (Low-Carb Comfort Food)

Ditch the Guilt, Not the Flavor: My High-Protein Chicken Alfredo Bake

Hey there, friend! Isla here, from my cozy kitchen to yours. Let’s talk about cravings. You know the ones I mean—that deep, soul-level need for something creamy, cheesy, and utterly comforting. For me, that’s always been a big, bubbling dish of Chicken Alfredo. The kind that feels like a warm hug after a long day. But if you’re like me, sometimes that classic, carb-heavy version can leave you feeling a little… weighed down. Sound familiar?

For the longest time, I thought I had to choose: either indulge in the decadent, creamy pasta of my dreams and accept the subsequent food coma, or settle for a “healthy” alternative that tasted, well, healthy. It was a flavor stalemate, and I was not having it. My entire philosophy at BiteTide is that food should be fun, flavorful, and NEVER fussy—and that absolutely includes food that makes you feel as good as it tastes.

So, I got to work in my flavor lab (aka my slightly chaotic but well-loved kitchen). I tinkered, I tasted, and I did a few happy dances when I finally nailed it. This High-Protein Chicken Alfredo Bake is my love letter to comfort food that loves you back. It’s got juicy chicken, tender broccoli, and a velvety, rich sauce that will absolutely blow your mind. The secret? A powerhouse sauce base of Greek yogurt and light cream cheese that’s so creamy and luxurious, you won’t believe it’s packed with protein. We’re talking a whopping 42 grams per serving! It’s cozy, it’s satisfying, and it’s here to prove that you can absolutely ride that flavor wave without the carb crash. Let’s get baking!

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A Tale of Two Alfredos

This recipe actually has its roots in one of my favorite kitchen memories. Picture a tiny, sun-drenched kitchen in my grandma’s coastal cottage. She was a force of nature, my grandma. She could filet a fish in under a minute and her hands were always dusted with a little flour. Her “Fettuccine Alfredo” was the stuff of legend—a special occasion dish made with a staggering amount of real butter, heavy cream, and parmesan she’d grate by hand. The smell alone was pure magic. We’d sit at her wobbly wooden table, the sound of the waves in the background, and devour bowl after bowl. It was more than a meal; it was a celebration.

Years later, as a busy adult trying to keep up with life’s tides, I found myself craving that exact feeling of comfort and celebration on a random Tuesday. But my lifestyle and my goals had changed. I wanted that same joyous, communal feeling without the heaviness. So, I set out to create a dish that captured the *spirit* of my grandma’s Alfredo—the creaminess, the cheesiness, the pure comfort—but in a way that fit my real, modern life. This bake is that dish. It’s the feeling of a special occasion, made simple enough for a weeknight. Every time I pull it out of the oven, golden and bubbling, I’m right back at that wobbly table, and I know my grandma would absolutely approve.

Gather Your Flavor Crew

Here’s the dream team of ingredients that makes this miracle happen. Don’t be afraid to make swaps based on what you have—cooking is an adventure, not a rigid test!

• 2 cups cooked, diced chicken breast: This is our protein powerhouse! I love using a pre-cooked rotisserie chicken for ultimate convenience (no shame in the game-time-saving hack!). You can also quickly pan-sear or bake two chicken breasts and dice them up. For extra flavor, season them simply with salt, pepper, and a pinch of garlic powder while cooking.
• 2 cups steamed broccoli florets: Our veggie hero! Broccoli adds a wonderful texture, a pop of color, and a nice nutritional boost. Steam it just until it’s bright green and tender-crisp—it will finish cooking in the oven. Chef’s Insight: If you’re not a broccoli person, chopped asparagus or even cauliflower florets would be fantastic here.
• 1 ½ cups plain Greek yogurt: This is the secret sauce superstar! It creates an incredibly creamy, tangy base that mimics the richness of a traditional alfredo sauce while packing a serious protein punch. Pro-tip: Use full-fat Greek yogurt for the creamiest, most decadent result. If you use non-fat, your sauce might be a tad more tangy.
• ½ cup light cream cheese, softened: Team this up with the Greek yogurt, and you’ve got a velvety, lush sauce that’s just dreamy. Let it sit out on the counter for 20-30 minutes before you start to ensure it blends smoothly without any lumps.
• ½ cup grated Parmesan cheese: For that essential, salty, nutty cheesy flavor. Please, for the love of all that is good and flavorful, grate it yourself from a block! The pre-grated stuff often has anti-caking agents that can make your sauce a little grainy.
• 2 scoops unflavored collagen peptides (optional): This is your stealth protein booster! It dissolves completely into the sauce, adding a ton of protein without altering the flavor or texture at all. It’s my go-to for giving meals an extra nutritional lift.
• 1 tsp garlic powder & ½ tsp black pepper: The simple, dynamic duo of flavor. Garlic powder distributes evenly through the sauce, and a good crack of black pepper adds a little warmth. Feel free to add a pinch of onion powder or even a dash of nutmeg for a more complex flavor profile!
• Salt to taste: Because Parmesan is salty, always taste your sauce before adding extra salt. You’ll likely need a good pinch, but it’s best to build slowly.
• 3 cups cooked low-carb pasta OR raw zucchini ribbons: The foundation! My favorite low-carb pastas are chickpea or lentil-based for extra protein, but any brand like Fiber Gourmet or even shirataki noodles work. For a veggie-forward option, use a spiralizer or a simple veggie peeler to create beautiful zucchini “noodles.” No need to pre-cook them—they’ll release water and cook perfectly in the bake!
• Optional: ½ cup shredded mozzarella on top for browning: Because who can resist that gorgeous, golden-brown, bubbly cheese crust? I know I can’t. It adds a classic pizza-parlor finish that is just *chef’s kiss*.

Let’s Create Some Magic: Step-by-Step

Ready to whip up some weeknight wizardry? This comes together so quickly, you’ll be amazed. Put on some good music, and let’s do this!

1. Preheat & Prep: First things first, fire up that oven to 375°F (190°C). This gives it plenty of time to get perfectly hot and ready for our creation. While it’s heating, grab a 9×13-inch baking dish and give it a light coating of cooking spray or a quick brush of olive oil. Chef’s Hack: Lining the dish with a piece of parchment paper with a little overhang makes cleanup an absolute breeze. You’ll thank me later!
2. Whisk the Dreamy Sauce: In a large mixing bowl—and I mean large, we’re going to mix everything in here eventually—add your Greek yogurt, softened cream cheese, grated Parmesan, collagen peptides (if using), garlic powder, and black pepper. Now, take a whisk and go to town! You want to whisk until it’s completely smooth, creamy, and unified. No cream cheese lumps allowed! Little Tip: If your cream cheese is still a little cold and fighting you, a hand mixer can be your best friend for about 30 seconds to get it perfectly silky.
3. Taste & Season: This is the most important step—don’t skip it! Dip a clean spoon into your sauce and give it a taste. Does it need more salt? A bit more pepper? Maybe another sprinkle of garlic? Adjust it now until it makes you do a little happy wiggle. Remember, this is the flavor that will coat every single ingredient, so make it shine!
4. The Big Combine: Time to bring the gang together! To that same bowl with your gorgeous sauce, add your diced chicken, steamed broccoli florets, and your chosen base (the cooked low-carb pasta or raw zucchini ribbons). Now, get in there with a big spatula or clean hands and gently toss and fold until every single piece of chicken, every broccoli floret, and every noodle is luxuriously coated in that creamy sauce. This is where the magic happens!
5. Bake to Perfection: Pour the entire mixture into your prepared baking dish and spread it out into an even layer. If you’re using the optional mozzarella, now’s the time to sprinkle it generously over the top. This is what gives you that beautiful, restaurant-worthy finish. Slide the dish into your preheated oven and bake, uncovered, for 20-25 minutes. You’re looking for the sauce to be bubbly around the edges and the top to be beautifully golden brown.
6. The Crucial Rest: I know, I know. It smells incredible and you want to dive right in. But trust me on this one! Pull the bake out of the oven and let it sit on the stovetop for about 5-10 minutes before serving. This allows the sauce to thicken up slightly and set, making it easier to serve beautiful, clean portions instead of a delicious but soupy mess. It’s a game-changer, I promise!

Plating Up the Good Vibes

How you serve this is part of the fun! I love using a large spoon or a small spatula to lift out a perfect, cheesy square. For a casual family dinner, serve it right from the dish at the table—let everyone dig in! To fancy it up for guests, plate individual portions and garnish with a little extra fresh parsley, a crack of black pepper, and a light dusting of Parmesan. A simple side of a crisp, green salad with a lemony vinaigrette is the perfect fresh contrast to the rich, creamy bake. Don’t forget a big glass of iced tea or your favorite sparkling water!

Ride Your Own Flavor Wave: Recipe Variations

This recipe is a fantastic canvas for your creativity! Here are a few of my favorite twists:

• Spicy Cajun Twist: Stir 1-2 teaspoons of your favorite Cajun seasoning blend into the sauce. Swap the broccoli for sautéed bell peppers and onions for a Chicken Alfredo “Jambalaya” bake.
• Mushroom Lover’s Dream: Sauté 2 cups of sliced cremini mushrooms with a little thyme until golden brown and fold them in with the chicken. It adds a deep, earthy, umami flavor.
• Sun-Dried Tomato & Spinach: Add ½ cup of chopped sun-dried tomatoes (the ones packed in oil, drained) and 2 big handfuls of fresh spinach to the mix. The tomatoes add a sweet, tangy punch and the spinach wilts perfectly into the bake.
• Dairy-Free Delight: Use a plain, unsweetened dairy-free yogurt (like coconut or almond-based) and dairy-free cream cheese and Parmesan. The method stays exactly the same!

Isla’s Chef Notes & Kitchen Confessions

This recipe has become a staple in my house, and like any good friend, it’s evolved over time. The first time I made it, I was so skeptical about the Greek yogurt. Would it curdle? Would it be too tangy? I hovered by the oven like an anxious mother hen. But when I pulled out that perfectly bubbly, golden dish and took the first bite, I literally did a little dance right there in the kitchen. It was a total “AHA!” moment.

My biggest tip? Don’t stress about precision. This is a “no-fuss” recipe for a reason. A little more chicken? Great! A little less broccoli? No problem! The sauce is very forgiving. I’ve even made it with leftover roasted turkey after the holidays, and it was a brilliant way to breathe new life into leftovers. The collagen peptides were a later addition—my little hack for those weeks when I’m extra active and need that protein boost. It’s your kitchen, your rules. Make it yours!

Your Questions, Answered!

I’ve made this so many times and chatted with so many of you about it, I’ve gathered the most common questions right here.

Q: My sauce seems a bit runny after baking. What happened?
A: No worries! This can happen for a couple of reasons. First, did you let it rest? That 5-10 minute cool-down is crucial for thickening. If you used zucchini noodles, they release a lot of water as they cook. Next time, you can salt your zucchini ribbons and let them sit in a colander for 20 minutes, then squeeze out the excess liquid with a clean kitchen towel before adding them to the bake. If it’s still a bit loose, it will still taste amazing—promise!

Q: Can I make this Chicken Alfredo Bake ahead of time?
A: Absolutely! It’s a meal prep superstar. Assemble the entire dish, cover it tightly with plastic wrap or a lid, and refrigerate for up to 24 hours. When you’re ready, just pop it straight into the preheated oven. You may need to add 5-10 minutes to the baking time since it’s going in cold.

Q: I don’t have collagen peptides. Can I just leave them out?
A> Of course! The recipe works perfectly without them. You’ll still get a ton of protein from the chicken, Greek yogurt, and cheese. The collagen is just a silent, flavorless booster for those who want it.

Q: My family doesn’t like broccoli. What other veggies would work?
A> The possibilities are endless! My top picks are cauliflower florets, sliced mushrooms (sauté them first!), asparagus pieces, or even a bag of frozen mixed veggies (thawed). Get creative with what your crew loves.

Nutritional Info*

Servings: 4 | Prep Time: 15 mins | Cook Time: 25 mins

*Please note: These are estimates based on the specific ingredients listed and can vary based on your brands and substitutions.

• Calories: ~420
• Protein: 42g
• Net Carbs: 9g
• Fat: ~18g
• Fiber: ~2g

This High-Protein Chicken Alfredo Bake is everything you love about comfort food — creamy, cheesy, and deeply satisfying — but made lighter and healthier. With a protein-packed Alfredo sauce that’s secretly good for you, it’s a weeknight winner that keeps you full, fueled, and feeling great. Serve it hot and bubbly for a meal your whole family will devour!