Low Calorie Chicken Alfredo Recipe

When we think of comfort food, chicken Alfredo is often one of the first dishes that come to mind. It’s creamy, rich, and indulgent, typically made with heavy cream, butter, and pasta. However, it’s not the lightest dish in terms of calories, especially if you’re trying to maintain a healthy lifestyle or lose weight. The good news is that you can enjoy this classic dish with fewer calories without sacrificing the delicious taste and creamy texture.

Preparation: Step-by-Step Instructions

Step 1: Prepare the Chicken

Start by preparing the chicken breasts. Place them between two sheets of plastic wrap or parchment paper and gently pound them with a meat mallet or rolling pin until they are even in thickness. This ensures they cook evenly.

Season both sides of the chicken breasts with salt, black pepper, garlic powder, and onion powder.

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Once the oil is hot, add the chicken breasts. Cook the chicken for about 6-7 minutes per side or until it reaches an internal temperature of 165°F (75°C). Once cooked, remove the chicken from the skillet and set it aside to rest for a few minutes before slicing it into thin strips or bite-sized pieces.

Step 2: Cook the Pasta

While the chicken is cooking, bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to the package instructions until al dente, usually about 8-10 minutes.

Once the pasta is done, drain it and set it aside, reserving about ½ cup of pasta water in case you need to thin out the sauce later.

Step 3: Make the Alfredo Sauce

While the pasta is cooking, prepare the creamy cauliflower Alfredo sauce. Start by chopping the cauliflower into small florets. Place the cauliflower florets in a large saucepan and add 1 ½ cups of low-sodium chicken broth. Bring the mixture to a boil, then reduce the heat to a simmer and cover the saucepan. Let the cauliflower cook for 10-12 minutes, or until it is fork-tender.

Once the cauliflower is soft, use a slotted spoon to transfer it to a blender. Add the remaining chicken broth, minced garlic, olive oil, and Greek yogurt to the blender with the cauliflower. Blend until the mixture is smooth and creamy. You may need to stop and scrape down the sides of the blender to ensure everything is fully blended.

Once the sauce is smooth, transfer it back to the saucepan and heat it over low heat. Add the freshly grated Parmesan cheese and stir until the cheese melts completely into the sauce. Then, add the lemon juice, salt, and black pepper to taste. Stir to combine.

If the sauce is too thick, you can thin it out with a little bit of the reserved pasta water. Add it a tablespoon at a time until you reach your desired consistency.

Step 4: Combine the Chicken, Pasta, and Sauce

Now that the chicken is cooked, sliced, and the pasta is ready, it’s time to assemble the dish. In the same skillet that you cooked the chicken in, add the cooked pasta and the cauliflower Alfredo sauce. Toss everything together, ensuring that the pasta is well-coated with the sauce.

Add the sliced chicken breast on top of the pasta and gently toss again. Make sure the chicken is evenly distributed throughout the pasta and sauce. If the sauce needs to be thinned out a little more, add a bit more reserved pasta water.

Step 5: Serve and Garnish

Serve the low-calorie chicken Alfredo immediately on plates or in bowls. Garnish with a sprinkle of fresh parsley and some extra grated Parmesan cheese if desired. For a bit of spice, you can also sprinkle some crushed red pepper flakes on top.

Tips for the Best Low-Calorie Chicken Alfredo

1. Use Lean Chicken: Boneless, skinless chicken breasts are the best choice for this dish since they are lower in fat and calories compared to thighs or other cuts of chicken.

2. Opt for Whole Wheat Pasta: Whole wheat pasta not only adds fiber to the dish but also provides a nuttier flavor that pairs well with the creamy sauce. You can also try other healthy pasta alternatives such as zucchini noodles or chickpea pasta for a low-carb option.

3. Lighten Up the Sauce: The cauliflower-based sauce is the key to making this dish creamy without the heavy calories of traditional Alfredo sauce. If you want to make it even lighter, you can substitute the olive oil with a small amount of cooking spray and use non-fat Greek yogurt for added creaminess.

4. Add More Veggies: If you want to make your meal even more nutrient-dense, consider adding sautéed vegetables like spinach, bell peppers, or mushrooms to the dish.

5. Use Fresh Parmesan: Freshly grated Parmesan adds the best flavor to your sauce. Pre-grated Parmesan may have added fillers that don’t dissolve as well into the sauce.

6. Don’t Skip the Lemon Juice: A little squeeze of fresh lemon juice helps balance the richness of the sauce and adds a pop of brightness to the dish.

Variations of Low-Calorie Chicken Alfredo

While the base recipe for low-calorie chicken Alfredo is delicious, there are several variations you can try based on your preferences and dietary needs:

1. Vegan Chicken Alfredo

For a plant-based version, you can use tofu or tempeh as a substitute for chicken. Make sure to substitute the Greek yogurt and Parmesan cheese with vegan alternatives, such as cashew cream and nutritional yeast. You can also use almond milk in place of the chicken broth.

2. Low-Carb Chicken Alfredo

For a low-carb version, replace the whole wheat pasta with zucchini noodles (zoodles), spaghetti squash, or other vegetable-based pasta alternatives. This will cut down on the carbohydrates and make the dish suitable for those following a ketogenic or low-carb diet.

3. Spicy Chicken Alfredo

If you enjoy a bit of heat, add some crushed red pepper flakes or a dash of cayenne pepper to the sauce or the chicken for a spicy kick.

4. Add Extra Vegetables

Boost the nutritional value of your meal by adding more vegetables. Consider adding spinach, broccoli, mushrooms, or peas to the pasta for added fiber, vitamins, and minerals.

5. Make It Extra Creamy

If you prefer a richer sauce, you can add a bit more Greek yogurt or use light cream cheese as an alternative. Just be mindful of the added calories.

Conclusion

This Low-Calorie Chicken Alfredo is the perfect way to enjoy the comforting flavors of traditional chicken Alfredo without the heavy calorie count. By using cauliflower as the base for the creamy sauce and making some other smart ingredient swaps, you can enjoy a lighter, healthier version of this beloved dish that’s just as indulgent and satisfying. Whether you’re looking for a weeknight dinner or a special meal for guests, this recipe is a winner that’s sure to please both your taste buds and your waistline.

Yield: 4

Low Calorie Chicken Alfredo Recipe

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When we think of comfort food, chicken Alfredo is often one of the first dishes that come to mind. It’s creamy, rich, and indulgent, typically made with heavy cream, butter, and pasta. However, it’s not the lightest dish in terms of calories, especially if you’re trying to maintain a healthy lifestyle or lose weight. The good news is that you can enjoy this classic dish with fewer calories without sacrificing the delicious taste and creamy texture.

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Ingredients

• 2 boneless, skinless chicken breasts (about 1 lb), sliced into thin strips
• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1 cup unsweetened almond milk (or skim milk)
• ½ cup low-sodium chicken broth
• 1 teaspoon cornstarch (optional, for thickening)
• 1 cup grated Parmesan cheese (use a reduced-fat version if preferred)
• 8 oz whole wheat or zucchini noodles (for a low-carb option, use spiralized zucchini)
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)
• 1 tablespoon grated Parmesan (for garnish, optional)

Instructions

1. Cook the Chicken:
   Heat the olive oil in a large skillet over medium heat. Season the chicken strips with salt and pepper. Add the chicken to the skillet and cook for 6-7 minutes, stirring occasionally, until the chicken is fully cooked and browned. Remove the chicken from the skillet and set aside.
   
2. Make the Alfredo Sauce:
   In the same skillet, add the minced garlic and cook for 1 minute until fragrant. Add the almond milk and chicken broth to the skillet, stirring to combine. If you want a thicker sauce, whisk in the cornstarch (dissolved in 1 tablespoon of water) and let it simmer for 2-3 minutes until the sauce starts to thicken.
   
3. Add the Cheese:
   Lower the heat and stir in the grated Parmesan cheese. Continue to cook, stirring occasionally, until the cheese is fully melted and the sauce is creamy. Taste and adjust seasoning with salt and pepper if needed.
   
4. Cook the Noodles:
   While making the sauce, cook your pasta or zucchini noodles according to package instructions (whole wheat pasta usually takes about 8-10 minutes). If using zucchini noodles, sauté them in a separate pan for 2-3 minutes until slightly tender.
   
5. Combine the Chicken and Noodles:
   Add the cooked chicken strips back into the sauce and stir to coat them. Toss in the cooked pasta or zucchini noodles and mix everything together, making sure the noodles are well coated with the creamy sauce.
   
6. Serve:
   Plate the chicken Alfredo, and garnish with fresh parsley and a sprinkle of grated Parmesan (optional).

Notes

For a Lighter Version: Using almond milk and low-sodium broth significantly reduces the calorie count while still creating a creamy sauce.

Add Vegetables: You can add steamed broccoli or spinach for extra veggies and fiber without adding many calories.

Make it Vegan: Substitute the chicken with grilled tofu, chickpeas, or a plant-based protein, and use nutritional yeast instead of Parmesan for a vegan version.