Who says creamy, comforting chicken Alfredo has to be a calorie bomb? This lightened-up version keeps all the rich, velvety flavors you love, but with a healthier twist. Perfect for busy weeknights or when you’re craving comfort food without the guilt, this dish will leave you feeling satisfied and happy.
Why You’ll Love This Recipe?
This low calorie chicken Alfredo is the perfect balance of indulgence and health. It uses smart ingredient swaps to keep it creamy and delicious while cutting down on calories and fat. Plus, it’s quick, easy, and pairs wonderfully with a variety of sides.
Ingredients You’ll Need
Here’s a quick overview—find the full ingredient list in the recipe card below.
- Boneless, skinless chicken breasts for lean protein
- Fettuccine or your favorite pasta (whole wheat or low-calorie options work too)
- Low-fat milk to create the creamy base
- Garlic for flavor
- Parmesan cheese for richness
- Greek yogurt for creaminess and a tangy twist
- Olive oil to sauté
- Salt, pepper, and a pinch of nutmeg for seasoning
Directions to Make Low Calorie Chicken Alfredo
Step 1: Cook the Pasta
Bring a large pot of salted water to a boil and cook the pasta according to the package instructions. Reserve ½ cup of pasta water before draining.
Step 2: Cook the Chicken
While the pasta cooks, heat olive oil in a large skillet over medium heat. Season the chicken with salt and pepper, then cook until golden brown and cooked through, about 4–5 minutes per side. Remove the chicken, let it rest, and slice into thin strips.
Step 3: Make the Sauce
In the same skillet, sauté minced garlic until fragrant. Lower the heat and whisk in the low-fat milk and a bit of the reserved pasta water. Slowly stir in the Parmesan cheese until melted, then add a dollop of Greek yogurt to create a creamy consistency. Season with salt, pepper, and a pinch of nutmeg.
Step 4: Combine Everything
Add the cooked pasta to the skillet and toss to coat in the sauce. Stir in the sliced chicken, letting everything heat through. Adjust the consistency with more pasta water if needed.
Step 5: Serve and Enjoy
Plate the pasta and garnish with extra Parmesan cheese, chopped parsley, or freshly cracked black pepper.
Expert Tips and Tricks
- Cook the chicken in batches: This helps avoid overcrowding the pan, ensuring a good sear.
- Don’t boil the sauce: Keep the heat low to prevent curdling when adding the yogurt.
- Reserve pasta water: It’s a lifesaver for adjusting the sauce consistency without diluting the flavor.
Recipe Variations and Possible Substitutions
- Low-carb option: Use zucchini noodles or spaghetti squash instead of pasta.
- Vegetarian twist: Skip the chicken and add sautéed mushrooms or roasted veggies.
- Extra protein: Swap half the Greek yogurt for cottage cheese blended until smooth.
- Gluten-free: Use gluten-free pasta to suit dietary needs.
Serving and Pairing Suggestions
Serve this low calorie chicken Alfredo with a simple side salad or steamed vegetables like broccoli or green beans. For a touch of crunch, add a slice of whole grain or garlic bread. A sparkling water with lemon or a light white wine pairs beautifully with this dish.
Storage and Reheating Tips
Store leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of milk or water to the pasta to help loosen the sauce and heat gently on the stovetop or in the microwave.
FAQs
Q: Can I make this ahead of time?
A: You can prep the chicken and sauce separately ahead of time. Combine and reheat just before serving.
Q: Can I use almond milk or oat milk?
A: Yes, as long as it’s unsweetened and unflavored, they’re great dairy-free alternatives.
Q: Is this recipe freezer-friendly?
A: Cream-based sauces don’t freeze well, but you can freeze the cooked chicken and make the sauce fresh when ready to serve.
Q: Can I use pre-cooked chicken?
A: Absolutely! Rotisserie chicken or leftover grilled chicken works perfectly in this recipe.
Conclusion
Low calorie chicken Alfredo proves that you don’t need heavy cream and loads of butter to enjoy a creamy, flavorful pasta dish. This lightened-up version is every bit as comforting, with a healthier spin that fits right into your weekly meal plan. It’s a recipe that satisfies cravings while keeping things balanced—comfort food done right!
Print
Lightened-Up Chicken Alfredo with a Creamy Twist
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 5 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian, Healthy
- Diet: Low Calorie
Description
Lightened-Up Chicken Alfredo with a Creamy Twist is a healthier version of the classic comfort dish. It combines tender chicken with a creamy, yet lighter alfredo sauce made from cauliflower, offering the same rich texture and flavor with fewer calories. Perfect for those craving a delicious, creamy meal without the guilt.
Ingredients
- 2 boneless, skinless chicken breasts
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1 small cauliflower, chopped
- 2 cups low-sodium chicken broth
- 1/2 cup unsweetened almond milk (or regular milk)
- 2 cloves garlic, minced
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon dried thyme
- 1/4 teaspoon nutmeg
- 8 ounces whole wheat fettuccine or any pasta of your choice
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Chicken: Season the chicken breasts with salt and pepper. Heat olive oil in a large skillet over medium heat. Cook the chicken for 6-7 minutes per side until fully cooked. Remove from the skillet and set aside.
- Prepare the Cauliflower Sauce: In a medium saucepan, bring chicken broth to a boil. Add the chopped cauliflower and cook for 8-10 minutes until soft. Drain, reserving some of the broth.
- Blend the Sauce: Transfer the cooked cauliflower to a blender and add almond milk, garlic, Parmesan cheese, thyme, nutmeg, and salt and pepper to taste. Blend until smooth, adding some of the reserved broth to achieve a creamy consistency.
- Cook the Pasta: While the cauliflower is cooking, prepare the pasta according to package instructions. Drain and set aside.
- Combine the Chicken and Sauce: Slice the cooked chicken and return it to the skillet. Pour the cauliflower sauce over the chicken and heat on low for 2-3 minutes. Add the cooked pasta to the skillet and toss until everything is well-coated in the creamy sauce.
- Serve: Garnish with fresh parsley and serve immediately.
Notes
- You can substitute almond milk with regular milk if you prefer.
- To make the dish even lighter, use a smaller amount of Parmesan or opt for a reduced-fat version.
- If you like your Alfredo sauce extra creamy, feel free to add a bit more cauliflower or Parmesan.
- This recipe is also great for meal prepping; just store leftovers in an airtight container for up to 3 days.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 5g
- Sodium: 500mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 65mg