Creamy Egg White Alfredo - Meal 1 Option

A light, protein-packed twist on classic Alfredo, perfect for a quick dinner or post-workout meal. This dish keeps the creaminess without the heavy calories, while still delivering protein, veggies, and whole-grain pasta.

Note: This is geared around a daily 1,200 calorie goal. Please see my meal plan how-to for more information!

Ingredients (Serves 1)

• 1.5 cups egg whites

• 2–3 tablespoons hot oat milk

• 1–2 cloves garlic, minced

• 1 cup rice fettuccine

• 1.5 cups fresh spinach

• Salt and pepper, to taste

• Optional: red pepper flakes or parsley for garnish

Instructions

1. Cook the pasta: Boil rice fettuccine according to package instructions. Drain and set aside.

2. Whisk the egg whites: In a small bowl, whisk the egg whites with 2–3 tablespoons of hot oat milk until smooth and slightly frothy.

3. Cook the garlic: In a non-stick skillet over medium heat, sauté minced garlic for 30–60 seconds until fragrant (do not burn).

4. Make the “alfredo” sauce: Pour the whisked egg whites into the skillet with the garlic, stirring continuously over low-medium heat until the mixture thickens slightly into a creamy sauce. Season with salt and pepper.

5. Add spinach: Stir in the fresh spinach and cook for 1–2 minutes until wilted.

6. Combine: Toss the cooked pasta with the egg white Alfredo mixture until evenly coated.

7. Serve: Plate hot, optionally garnish with red pepper flakes or fresh parsley.

Meal Prep Tip

• Batch prep: Make the sauce and cook pasta ahead of time. Store pasta and sauce separately in the fridge for 2–3 days; combine and reheat gently before serving.

• Extra protein: Stir in cooked chicken, turkey, or tofu for a more filling option.

• Veggie variations: Add mushrooms or another vegetable for extra nutrients without adding many calories.