Looking for a lighter version of the classic comfort dish? Low Calorie Chicken Alfredo is the perfect solution! This recipe brings all the rich, creamy goodness of traditional Alfredo, but with fewer calories and healthier ingredients. With tender grilled chicken, a lighter creamy sauce, and perfectly cooked pasta, it’s an indulgent yet guilt-free option for those watching their calories. Ideal for a weeknight meal or any occasion where you want a satisfying, low-calorie option!
Ingredients
To make Low Calorie Chicken Alfredo, you’ll need:
-
2 boneless, skinless chicken breasts
-
8 oz whole wheat or gluten-free pasta
-
1 tablespoon olive oil
-
2 cloves garlic, minced
-
1 cup low-fat milk
-
1/4 cup grated Parmesan cheese
-
1/2 cup plain Greek yogurt (for creaminess)
-
1 teaspoon dried Italian seasoning
-
Salt and pepper to taste
-
Fresh parsley for garnish (optional)
Substitutions
Here are some substitutions to fit your taste or dietary preferences:
-
Chicken – Swap chicken breasts with grilled shrimp or turkey for a different lean protein.
-
Pasta – Use zucchini noodles, spaghetti squash, or gluten-free pasta for a lower-carb alternative.
-
Milk – Use almond milk or another plant-based milk for a dairy-free option.
-
Greek Yogurt – Replace with low-fat sour cream or a light cream cheese if you prefer a different texture.
-
Parmesan Cheese – Use nutritional yeast for a dairy-free version with a cheesy flavor.
How to Make Low Calorie Chicken Alfredo
Step 1: Cook the Chicken
-
Season the chicken breasts with salt, pepper, and Italian seasoning.
-
Heat olive oil in a large skillet over medium heat and cook the chicken for 6-7 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C).
-
Remove the chicken from the skillet, let it rest for a few minutes, and then slice it thinly.
Step 2: Cook the Pasta
-
While the chicken is cooking, bring a pot of salted water to a boil and cook the pasta according to the package instructions.
-
Drain and set aside.
Step 3: Make the Alfredo Sauce
-
In the same skillet, add a little more olive oil if needed and sauté the minced garlic for 1 minute until fragrant.
-
Add the low-fat milk and bring to a simmer over medium heat.
-
Stir in the Greek yogurt, Parmesan cheese, and Italian seasoning. Cook for 3-4 minutes, stirring constantly until the sauce thickens and becomes creamy.
-
Season with salt and pepper to taste.
Step 4: Combine and Serve
-
Add the cooked pasta to the skillet and toss it in the creamy Alfredo sauce.
-
Arrange the sliced chicken on top of the pasta.
-
Garnish with fresh parsley and an extra sprinkle of Parmesan cheese if desired.
Mix-Ins
Want to add extra flavors or textures to your Low Calorie Chicken Alfredo? Try these mix-ins:
-
Vegetables – Add steamed broccoli, spinach, or peas for extra fiber and nutrients.
-
Mushrooms – Sauté mushrooms and add them to the sauce for an earthy, umami flavor.
-
Bacon – For a bit of indulgence, sprinkle crispy turkey bacon over the top.
Recipe Tips
-
Use a low-fat or fat-free milk for the Alfredo sauce to cut down on calories.
-
Add flavor with herbs – Fresh basil or thyme can elevate the flavor without extra calories.
-
Thin the sauce – If the sauce becomes too thick, add a bit of pasta water or extra milk to reach your desired consistency.
-
Make it ahead – You can prepare the sauce and chicken in advance, then reheat when ready to serve.
Storage Instructions
Refrigeration:
Store leftover Low Calorie Chicken Alfredo in an airtight container in the refrigerator for up to 3 days.
Freezing:
While it’s best enjoyed fresh, you can freeze the chicken Alfredo without the pasta. To freeze, place the sauce and chicken in a freezer-safe container for up to 2 months. Reheat on the stove and prepare fresh pasta when ready to serve.
Reheating:
Reheat the chicken Alfredo in a skillet over medium heat, adding a splash of milk to loosen the sauce as needed. Stir occasionally to prevent burning.
Recipe Variations
-
Low-Carb Chicken Alfredo – Substitute pasta with zucchini noodles or cauliflower rice to make it even lower in carbs.
-
Vegan Chicken Alfredo – Use tofu or chickpea pasta and replace the milk and Greek yogurt with almond milk and dairy-free yogurt.
-
Spicy Chicken Alfredo – Add red pepper flakes or hot sauce to the Alfredo sauce for a spicy kick.
FAQs
Can I use regular pasta instead of whole wheat?
Yes, you can use regular pasta, but using whole wheat pasta adds more fiber and nutrients.
Can I make this recipe dairy-free?
Yes, use plant-based milk, dairy-free yogurt, and vegan Parmesan cheese for a completely dairy-free version.
How can I make the sauce thicker?
If you prefer a thicker sauce, let it simmer longer, or add a tablespoon of cornstarch mixed with water to thicken it more quickly.
Can I add more vegetables to the dish?
Absolutely! Feel free to add vegetables like spinach, zucchini, or peas to boost the nutritional content.
This Low Calorie Chicken Alfredo is the perfect healthy alternative to a classic comfort dish, offering all the creamy goodness without the guilt. Enjoy it for a delicious dinner that satisfies your cravings while keeping things light! 🍝
Low Calorie Chicken Alfredo
Equipment
- Large skillet
- Large pot
- Measuring spoons
- Whisk
- Tongs
Ingredients
- 2 boneless skinless chicken breasts
- 8 oz whole wheat fettuccine or any preferred pasta
- 1 tablespoon olive oil
- 2 garlic cloves minced
- 1 cup low-sodium chicken broth
- 1 cup unsweetened almond milk or skim milk
- ½ cup grated Parmesan cheese
- 1 teaspoon dried Italian seasoning
- Salt and pepper to taste
- Fresh parsley chopped (for garnish)
Instructions
Step 1: Cook the Chicken
- Season the chicken breasts with salt, pepper, and Italian seasoning.
- Heat the olive oil in a large skillet over medium heat.
- Add the chicken and cook for 6-7 minutes per side, until the chicken is cooked through and has an internal temperature of 165°F (74°C).
- Remove the chicken from the skillet, let it rest for 5 minutes, and slice it into strips.
Step 2: Cook the Pasta
- In a separate large pot, bring water to a boil and cook the whole wheat fettuccine according to package directions. Drain the pasta, reserving 1/2 cup of pasta water for later.
Step 3: Make the Alfredo Sauce
- In the same skillet where you cooked the chicken, add minced garlic and sauté for 1 minute until fragrant.
- Pour in the chicken broth and almond milk, stirring to combine.
- Bring the mixture to a simmer and let it cook for 3-4 minutes, allowing the sauce to slightly reduce.
- Stir in the Parmesan cheese, allowing it to melt and thicken the sauce. Season with salt and pepper to taste.
Step 4: Combine and Serve
- Add the cooked pasta to the skillet, tossing to coat it in the sauce. If the sauce is too thick, add the reserved pasta water to thin it out.
- Add the sliced chicken on top and toss gently to combine.
- Garnish with fresh parsley and serve hot.
Serving Suggestions:
- ✅ Pair with a side salad or steamed vegetables for a balanced meal.
- ✅ Serve with garlic bread or roasted Brussels sprouts for an added touch.
Pro Tips:
- ✔ For a creamier texture, substitute Greek yogurt for part of the almond milk.
- ✔ Use zucchini noodles or cauliflower rice for a lower-carb alternative.
- ✔ Add some sautéed spinach or broccoli to the dish for extra flavor and nutrients.
Notes
Notes:
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat in the microwave or on the stovetop with a splash of almond milk or water to thin the sauce.
- Freezing: The sauce can be frozen for up to 1 month. Thaw overnight in the fridge before reheating.
