Chicken And Shrimp Alfredo: Creamy, High-Protein Recipe

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Chicken and shrimp Alfredo wasn’t always on my list of go-to fitness meals. In fact, I used to think creamy pasta dishes were off-limits if I wanted to stay lean and build muscle. But after years of trial and error in my kitchen, I found a way to make this classic dish work for my macros, without sacrificing flavor or satisfaction.

This high-protein Alfredo has become a staple in my meal prep routine. It’s packed with lean chicken breast and juicy shrimp, two excellent protein sources that help with muscle recovery after a tough workout. The sauce? It’s creamy and rich, but I’ve swapped out the usual heavy cream for a lighter alternative that still keeps everything smooth and delicious. Plus, using whole wheat or protein-enriched pasta makes this dish a balanced meal that fuels my body while keeping me full for hours.

I usually make a big batch on Sundays, portioning it out into containers for quick lunches or post-workout dinners throughout the week. It reheats beautifully, and the combination of tender chicken, shrimp, and velvety sauce never gets boring.

If you’re someone who loves comfort food but wants to stay on track with your fitness goals, this dish is a game-changer. It proves that eating clean doesn’t have to be bland, and you don’t need to cut out your favorite meals to stay in shape. Let’s get into the ingredients and step-by-step instructions so you can make it yourself!

Ingredients for Chicken and Shrimp Alfredo

The key to making a balanced, high-protein chicken and shrimp Alfredo is choosing the right ingredients. Every component plays a role in keeping this dish both delicious and supportive of an active lifestyle. Here’s what you’ll need:

Essential Ingredients for a Protein-Packed Alfredo

For the Protein:

2 chicken breasts, boneless and skinless, cut into bite-sized pieces
1/2 lb shrimp, peeled and deveined
1 tsp garlic powder
1/2 tsp paprika
Salt and pepper to taste

For the Pasta:

8 oz whole wheat fettuccine (or protein-enriched pasta)

For the Lighter Alfredo Sauce:

1 tbsp olive oil (for sautéing)
4 cloves garlic, minced
1 cup low-fat milk (or unsweetened almond milk)
1/2 cup low-fat cream cheese
3/4 cup Parmesan cheese, grated
1/2 cup chicken broth (for added flavor and lighter consistency)
1 tsp Italian seasoning

For Extra Flavor and Nutrition:

1 cup baby spinach (optional, for added fiber and nutrients)
1/2 tsp red pepper flakes (optional, for a little heat)

By swapping heavy cream for milk and using whole wheat pasta, this chicken and shrimp Alfredo stays light while delivering all the creamy, satisfying flavors you crave.

Step-by-Step Instructions

A great chicken and shrimp Alfredo comes down to technique. Cooking the protein right, making a creamy sauce without breaking it, and combining everything smoothly is what makes this dish perfect.

Chicken and shrimp cooking in a skillet for Alfredo.

Cooking the Chicken and Shrimp

Heat 1/2 tbsp olive oil in a large skillet over medium heat.
Season the chicken pieces with garlic powder, paprika, salt, and pepper.
Add the chicken to the skillet and cook for 6-7 minutes, stirring occasionally, until golden brown and cooked through. Remove from the pan and set aside.
In the same skillet, add the remaining 1/2 tbsp olive oil and toss in the shrimp.
Cook for 2-3 minutes per side, until the shrimp turn pink and opaque. Remove and set aside with the chicken.

Making the Creamy Alfredo Sauce

In the same skillet, lower the heat to medium-low and add the minced garlic. Sauté for 30 seconds until fragrant.
Pour in the chicken broth and milk, stirring constantly to combine.
Add the cream cheese, stirring until melted and smooth.
Sprinkle in the Parmesan cheese gradually, stirring continuously until it melts into the sauce.
Season with Italian seasoning, salt, and pepper. If you want some spice, add red pepper flakes.

Combining Everything for a Perfect Dish

Meanwhile, cook the fettuccine according to package instructions. Reserve 1/2 cup pasta water before draining.
Add the cooked chicken and shrimp back into the skillet with the sauce. Stir to coat everything evenly.
Toss in the cooked pasta, mixing well so every strand gets covered in sauce. If the sauce is too thick, add a splash of the reserved pasta water.
If using, stir in the baby spinach and let it wilt slightly before serving.

Now, your chicken and shrimp Alfredo is ready to enjoy! It’s creamy, protein-packed, and perfect for meal prep.

For more delicious recipes, check out this high-protein spaghetti squash Alfredo recipe.

Nutritional Breakdown

A well-balanced meal like chicken and shrimp Alfredo doesn’t just taste great—it fuels your body with the right nutrients. This version is packed with lean protein, healthy fats, and complex carbs, making it a great choice for muscle recovery and sustained energy.

Nutrition Facts Per Serving

Nutrient	Per Serving
Calories	480 kcal
Protein	45g
Carbs	42g
Fats	15g
Fiber	6g

Why This Meal Supports Your Fitness Goals

High protein: With chicken and shrimp, this dish delivers over 45g of protein per serving, essential for muscle repair and growth.
Complex carbs: Using whole wheat or protein-enriched pasta helps maintain steady energy levels, avoiding blood sugar spikes.
Healthy fats: A touch of olive oil and Parmesan adds flavor while providing heart-healthy fats.
Lower calories than traditional Alfredo: By swapping heavy cream for milk and cream cheese, this version keeps the rich texture with fewer calories.

Whether you need a post-workout meal or a protein-packed dinner, this dish checks all the boxes. Now, let’s go over the best ways to store and meal prep this recipe!

For another high-protein pasta option, check out this Alfredo spaghetti high-protein recipe.

Meal Prep and Storage Tips

One of the best things about chicken and shrimp Alfredo is how well it works for meal prep. With a few simple steps, you can enjoy this dish throughout the week without losing flavor or texture.

How to Store and Reheat Without Ruining the Sauce

Refrigerate properly: Store leftovers in an airtight container for up to 4 days in the fridge.
Reheat gently: Heat in a skillet over low heat, adding a splash of milk or chicken broth to keep the sauce smooth. Avoid microwaving at high power, as it can dry out the protein and make the sauce clumpy.

Can You Freeze Chicken and Shrimp Alfredo?

Yes, but there are a few things to keep in mind:

Best way to freeze: Store in individual meal prep containers for easy portioning.
How to thaw: Let it defrost in the fridge overnight before reheating.
Reheating frozen Alfredo: Warm it slowly in a skillet with a little extra liquid to bring back the creamy consistency.

With the right storage techniques, you’ll always have a high-protein meal ready to go.

Topping and Pairing Ideas

Chicken and shrimp Alfredo served with healthy side dishes.

A great chicken and shrimp Alfredo doesn’t need much to shine, but the right toppings and sides can take it from delicious to next-level. Whether you’re adding extra nutrition or balancing the richness, here are some ideas to complete your meal.

Additions to Boost Flavor and Nutrition

Fresh herbs: Chopped parsley or basil adds a fresh contrast to the creamy sauce.
Extra veggies: Stir in sautéed mushrooms, bell peppers, or spinach for more fiber and vitamins.
More protein: A sprinkle of cottage cheese or a dollop of Greek yogurt can add even more protein while keeping the dish creamy.
A bit of crunch: Lightly toasted almonds or pine nuts give a satisfying texture.

The Best Side Dishes for Chicken and Shrimp Alfredo

Pairing the right sides can help balance the richness of Alfredo sauce while keeping the meal light and nutrient-dense.

Simple green salad: A mix of leafy greens with a lemon vinaigrette cuts through the creaminess.
Roasted vegetables: Asparagus, zucchini, or broccoli bring in extra fiber and flavor.
Garlic Parmesan roasted cauliflower: A low-carb option that complements the Alfredo sauce beautifully.
Whole grain bread: If you need extra carbs for energy, a slice of whole wheat or sourdough bread works great for scooping up the sauce.

Toppings and pairings help customize chicken and shrimp Alfredo to your taste and fitness needs. Now, let’s explore how to tweak this recipe for different goals!

For another protein-rich meal, check out this high-protein mac and cheese recipe.

Variations for Different Fitness Goals

Whether you’re bulking, cutting, or following a low-carb diet, chicken and shrimp Alfredo can fit into your plan. Small ingredient swaps make all the difference.

Bulking: Increase Calories Without Losing Nutrition

If you’re in a muscle-gaining phase, boosting the calorie count while keeping the meal balanced is key.

Use extra chicken or shrimp to push protein levels higher.
Swap milk for full-fat coconut milk or heavy cream for more healthy fats.
Add avocado or nuts for extra calories without excess carbs.
Double the pasta portion for more energy-dense carbs.

Cutting: Keeping It Lean and Satisfying

For those trying to reduce calories while staying full, these swaps keep chicken and shrimp Alfredo light and protein-rich.

Use zucchini noodles or spaghetti squash instead of pasta.
Reduce the cheese slightly and replace part of it with nutritional yeast for flavor.
Stick with olive oil and skip butter to keep fats in check.
Add more veggies like broccoli, spinach, or bell peppers for extra volume.

Low-Carb/Keto Adaptation

If you’re following a low-carb diet, this dish can easily be adjusted.

Replace pasta with konjac or shirataki noodles to cut carbs significantly.
Increase shrimp and chicken portions for higher protein intake.
Thicken the sauce with an egg yolk instead of flour or cornstarch.

No matter your fitness goal, chicken and shrimp Alfredo can be adjusted to fit your needs while keeping it delicious and satisfying.

For more meal ideas, check out this protein-packed salmon poke recipe.

FAQs

What pasta works best for chicken and shrimp Alfredo?

Fettuccine is the classic choice because its flat, wide shape holds onto the creamy Alfredo sauce perfectly. However, if you’re looking for a lighter option, whole wheat pasta, protein-enriched noodles, or even spaghetti squash work well. For a low-carb version, zucchini noodles or shirataki noodles are great alternatives.

Can I make this dairy-free?

Yes! You can swap out the Parmesan cheese for nutritional yeast and replace the milk with unsweetened almond milk or coconut milk. For the creamy texture, try dairy-free cream cheese or blended cashews soaked in water. The result will still be rich and satisfying.

How can I make this spicier?

For a little heat, mix Cajun seasoning, crushed red pepper flakes, or smoked paprika into the sauce. If you love bold flavors, a touch of sriracha or cayenne pepper can also give your chicken and shrimp Alfredo an extra kick.

Is this good for meal prep?

Absolutely! This dish stores well in the fridge for up to four days and reheats easily. Just make sure to add a splash of milk or chicken broth when reheating to keep the sauce smooth. Freezing is also an option, but it’s best to thaw it in the fridge overnight before reheating on the stove.

Final Thoughts

Chicken and shrimp Alfredo proves that you don’t have to give up your favorite comfort foods to stay on track with your fitness goals. By making a few smart ingredient swaps, you get all the rich, creamy flavor without the extra calories. Plus, with lean protein, healthy fats, and balanced carbs, this meal is perfect for fueling an active lifestyle.

Whether you’re meal prepping for the week, cooking for a post-workout meal, or making a high-protein dinner, this dish fits the bill. With plenty of variations, you can customize it to match your goals—whether that’s bulking, cutting, or keeping things low-carb.

Now it’s your turn to try it out! Whip up a batch, experiment with toppings, and make it your own.