Low-Calorie Chicken Alfredo
This lightened-up Chicken Alfredo offers all the creamy goodness of traditional Alfredo but with fewer calories and healthier ingredients. By using lean chicken breast, a lighter sauce made with low-fat milk and Greek yogurt, and whole wheat or alternative pasta, you get a satisfying dish that’s lower in fat and high in protein.
Ingredients
For the Chicken:
2 boneless, skinless chicken breasts (8 oz each)
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon Italian seasoning
1 teaspoon olive oil
For the Alfredo Sauce:
1 tablespoon olive oil
2 cloves garlic, minced
1 tablespoon all-purpose flour or whole wheat flour
1 cup low-fat (1%) or skim milk
½ cup low-sodium chicken broth
½ cup plain non-fat Greek yogurt
½ cup grated Parmesan cheese
¼ teaspoon salt (or to taste)
¼ teaspoon black pepper
¼ teaspoon nutmeg (optional, for added flavor)
For the Pasta:
8 oz whole wheat fettuccine or any low-calorie pasta alternative (zucchini noodles, chickpea pasta, or konjac noodles)
Optional Garnishes:
Fresh parsley, chopped
Extra Parmesan cheese
Instructions
1. Cook the Chicken:
1. Season chicken breasts with salt, pepper, garlic powder, and Italian seasoning.
2. Heat 1 teaspoon olive oil in a large pan over medium heat.
3. Cook chicken for 5–7 minutes per side until golden brown and cooked through (internal temperature should be 165°F).
4. Remove from heat, let rest for 5 minutes, then slice into thin strips.
2. Cook the Pasta:
1. Cook pasta according to package instructions until al dente.
2. Drain and set aside.
3. Make the Light Alfredo Sauce:
1. In the same pan, melt 1 tablespoon olive oil over medium heat.
2. Add minced garlic and saute for 30 seconds until fragrant.
3. Whisk in flour and cook for about 1 minute.
4. Slowly add milk and chicken broth, whisking constantly to avoid lumps.
5. Bring to a light simmer and cook for 2–3 minutes until slightly thickened.
6. Reduce heat to low, then stir in Greek yogurt, Parmesan cheese, salt, pepper, and nutmeg (if using). Stir until smooth.
4. Combine Everything:
1. Add cooked pasta to the sauce, tossing to coat evenly.
2. Add sliced chicken on top.
3. Garnish with fresh parsley and additional Parmesan if desired.
Nutritional Information
Calories: 350-400 kcal
Protein: 35g
Carbohydrates: 40g (depends on pasta choice)
Fat: 8-10g
Saturated Fat: 3-4g
Fiber: 6g
Sodium: 400-500mg
Notes & Tips
Lower calories further: use zucchini noodles or kajon noddles instead of pasta.
Extra Protein Boost: Add steamed broccoli or spinach to the sauce.
Dairy-Free Option: Use unsweetened almond milk and nutritional yeast instead of Parmesan.
Storage: Keeps in the fridge for up to 3 days. Reheat with a splash of milk to maintain creaminess
This healthy Chicken Alfredo is rich, creamy, and guilt-free, making it a perfect comfort meal without excess calories.
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