In a swirl of creamy goodness, my latest culinary delight beckoned me from the stovetop: a Low Calorie Chicken Alfredo that’s both comforting and guilt-free. With tender chicken and vibrant broccoli enveloped in a delicate garlic Alfredo sauce, this dish delivers all the richness of traditional Italian favorites—minus the extra calories. The best part? It’s ready in under 30 minutes, making it perfect for those busy weeknights when you crave something hearty but quick to prepare. Not only will this meal tantalize your taste buds, but it also effortlessly fits into your healthy eating plans, clocking in at just 496 calories per serving. Curious about how to whip up this delightful Italian classic without the extra fuss? Let’s dive in!
Why is This Recipe a Must-Try?
Quick and Easy: This Low Calorie Chicken Alfredo comes together in under 30 minutes, making it perfect for a busy weeknight dinner.
Health-Conscious Indulgence: Enjoy all the creamy richness of traditional Alfredo but with just 496 calories per serving—a win-win for guilt-free indulgence!
Versatile Ingredients: Feel free to mix it up! You can easily swap the protein for shrimp or make it vegetarian by using mushrooms as your base.
Fresh Flavors: The combination of tender chicken, crisp broccoli, and aromatic garlic creates a satisfying balance that everyone will love.
Crowd-Pleasing Dish: Whether it’s a family dinner or a quick meal with friends, this dish is sure to impress. Need more ideas for tasty chicken recipes? Check out my Chicken Cordon Bleu or the delicious French Style Chicken.
Low Calorie Chicken Alfredo Ingredients
For the Pasta
• Pasta – Any shape works, but fettuccine traditionally pairs best with Alfredo.
• Broccoli florets – Introduces nutrition and vibrant color; steam them lightly for a crunchy texture.
For the Chicken
• Chicken breasts – A lean protein that can be grilled, sautéed, or baked; can be flattened for even cooking.
• Olive oil – Used for sautéing the chicken, it adds a hint of richness and flavor to the dish.
For the Sauce
• Garlic powder – Adds a warm, savory taste; fresh garlic can also be used for an extra kick.
• Paprika – Enhances color and adds a subtle depth of flavor.
• Italian seasoning – A blend of herbs to elevate the dish’s Italian flair.
• Salt – Essential for flavor; use it to season the pasta water and sauce.
• Pepper – Freshly cracked black pepper gives a zesty finish.
• Onion – Adds sweetness and depth to the sauce; finely chop to release maximum flavor.
• Garlic – Minced fresh garlic creates a robust flavor profile that’s hard to resist.
• All-purpose flour – This is the magic thickener in your sauce, ensuring a luscious, creamy texture.
• Chicken stock or water – The base for the sauce; chicken stock adds more flavor, but water works in a pinch.
• Whole milk – Provides creaminess; swap for low-fat or unsweetened almond milk for fewer calories.
• Cream cheese – Contributes to the creamy mouthfeel of the sauce for that comforting Alfredo experience.
• Parmesan cheese – The finishing touch for umami richness, sprinkle generously for added flavor.
This Low Calorie Chicken Alfredo is a delightful dish that promises both nutrition and taste, perfect for anyone looking for a satisfying meal without the fast food guilt!
Step‑by‑Step Instructions for Low Calorie Chicken Alfredo
Step 1: Cook Pasta and Broccoli
Bring a large pot of salted water to a rolling boil over high heat. Add your choice of pasta and cook according to package instructions until al dente, about 8-10 minutes. In the last minute of cooking, add the broccoli florets, allowing them to blanch. Once ready, drain the pasta and broccoli, reserving a half cup of pasta water for later, and set them aside.
Step 2: Prepare and Cook Chicken
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Season the chicken breasts with garlic powder, paprika, Italian seasoning, salt, and pepper. Sauté the seasoned chicken for 5-6 minutes on each side until it’s golden brown and cooked through. The internal temperature should reach 165°F. Remove the chicken from the skillet, let it cool for a moment, and then slice or dice it.
Step 3: Sauté Aromatics
In the same skillet, add another drizzle of olive oil if needed, and turn the heat to medium-low. Sauté the chopped onion for about 3-5 minutes until it becomes translucent and fragrant. Add the minced garlic and cook for an additional 30 seconds, stirring constantly to prevent burning. This aromatic base will enhance the flavor of your Low Calorie Chicken Alfredo.
Step 4: Make the Sauce
Sprinkle the flour over the sautéed onions and garlic, whisking continuously for about 1 minute to lightly toast the flour. Gradually pour in the chicken stock and whole milk, whisking until the mixture is smooth and begins to thicken. Bring the sauce to a gentle simmer, allowing it to cook for about 2-3 minutes until slightly reduced.
Step 5: Add Creaminess
Once the sauce has thickened, reduce the heat to low and whisk in the cream cheese and grated Parmesan cheese. Continue stirring until the cheeses melt and the sauce becomes creamy and smooth. Season with additional salt and pepper to taste, adjusting to your preference for the Low Calorie Chicken Alfredo.
Step 6: Combine Pasta and Chicken
Now, add the drained pasta and broccoli into the creamy sauce, tossing gently to coat everything in the luscious Alfredo. If the sauce is too thick, gradually mix in reserved pasta water until you reach your desired consistency. Make sure every piece is well coated in the rich flavors of your Low Calorie Chicken Alfredo.
Step 7: Serve and Garnish
Plate your delicious Low Calorie Chicken Alfredo and serve warm. You may want to garnish with extra grated Parmesan and freshly chopped parsley for added color and flavor. Enjoy the comforting blend of textures and flavors as you dig into this delightful meal!
Make Ahead Options
These Low Calorie Chicken Alfredo components are perfect for meal prep! You can cook the chicken and sauce up to 3 days in advance. Simply sauté the chicken and let it cool before slicing; refrigerate it in an airtight container. Prepare the Alfredo sauce separately, letting it cool before storing it in the fridge. To maintain the creamy texture, reheat the sauce gently on low heat, stirring in a splash of milk or chicken stock as needed to loosen it up. When ready to serve, simply boil the pasta and broccoli, then combine everything for a delicious, quick meal that tastes just as fresh!
What to Serve with Low Calorie Chicken Alfredo
Enhancing your dining experience is easy with delightful pairings that complement the creamy flavors of this satisfying dish.
- Garlic Bread: Warm, buttery garlic bread provides a crispy texture that balances the creamy sauce, making every bite irresistible.
- Caesar Salad: A refreshing Caesar salad brings crisp romaine and tangy dressing that cuts through the richness of the Alfredo, refreshing your palate with each forkful.
- Steamed Asparagus: Tender asparagus spears add a vibrant, green contrast and a satisfying crunch, elevating the meal’s health factor and flavor profile.
- Roasted Cherry Tomatoes: Sweet, caramelized cherry tomatoes roasted to perfection lend a burst of freshness and acidity that beautifully complements the richness of the sauce.
- Zucchini Noodles: For a low-carb twist, serve zucchini noodles alongside the Alfredo to absorb the creaminess while piling on nutrients.
- Lemon Sorbet: A light, zesty lemon sorbet cleanses the palate after your savory meal, providing a refreshing end to your dining experience.
- Sauvignon Blanc: A chilled glass of Sauvignon Blanc offers crisp acidity and herbaceous notes that pair perfectly with the flavors of garlic and broccoli.
- Olive Oil Drizzle: A slight drizzle of high-quality olive oil over the pasta creates a luscious finish and brings out the flavors of the freshly grated Parmesan.
Expert Tips for Low Calorie Chicken Alfredo
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Pasta Cooking: Ensure the pasta is cooked al dente for the best texture; overcooked pasta can turn mushy when mixed with the sauce.
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Flavor Boost: Don’t rush the sautéing of onions and garlic; caramelization enhances the sauce’s depth significantly, making your Low Calorie Chicken Alfredo even more flavorful.
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Adjusting Thickness: If your sauce is too thick, gradually add reserved pasta water until you reach the perfect creamy consistency without diluting the flavor.
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Cheese Choices: Always opt for fresh Parmesan; pre-grated alternatives lack flavor and can impact the richness of your dish.
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Leftover Storage: Store leftovers in an airtight container in the fridge for up to three days; reheat gently on low heat, adding a splash of water or milk to retain creaminess.
Low Calorie Chicken Alfredo Variations
Feel free to make this dish your own by adding exciting twists and substitutions that tantalize your taste buds!
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Pasta Alternatives: Use whole wheat pasta for added fiber or swap in zucchini noodles for a low-carb option. Zucchini noodles will add a fresh, crisp bite, making your dish even more vibrant.
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Dairy-Free Delight: Substitute milk and cream cheese with plant-based options like almond milk and cashew cream for a dairy-free version that still satisfies. This will create a unique and nutty flavor profile.
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Vegetarian Twist: Replace the chicken with sautéed mushrooms or chickpeas, making it a hearty vegetarian dish that still delivers on flavor and satisfaction. The earthiness of mushrooms complements the creamy sauce beautifully.
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Spice it Up: Add red pepper flakes or cayenne pepper to the sauce for a spicy kick. This will wake up your taste buds and bring an exciting heat to your meal.
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Herb Infusion: Mix in fresh herbs like basil or spinach for added flavor and freshness. These herbs will elevate your dish, bringing in bursts of color and taste with each bite.
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Pesto Variation: Stir in a few tablespoons of pesto for a burst of herbaceous flavor. This is a delightful way to remix the classic Alfredo, giving it an aromatic twist everyone will enjoy.
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Protein Switch: Consider swapping the chicken for grilled shrimp or Italian sausage. Each option adds a unique flavor and keeps the dish light without losing that satisfying feel. If you’re a fan of chicken, don’t miss my Avocado Chicken Salad, another light and delicious alternative!
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Nutty Crumble: Top your Alfredo with toasted pine nuts or walnuts for an extra layer of crunch. This delightful textural contrast takes the comfort food experience to a whole new level!
With these variations, your Low Calorie Chicken Alfredo can become a new family favorite every time you make it!
How to Store and Freeze Low Calorie Chicken Alfredo
Fridge: Store any leftovers in an airtight container for up to 3 days. When ready to enjoy, reheat on low heat with a splash of water or milk to restore creaminess.
Freezer: For longer storage, freeze the dish in a freezer-safe container for up to 2 months. To reheat, thaw in the fridge overnight and warm on the stovetop, adding a little liquid to adjust consistency.
Airtight Packing: Ensure the dish is completely cooled before storing to prevent condensation, which can make the sauce watery.
Reheating Tips: Gently reheat in a skillet over medium heat, stirring frequently to avoid burning and evenly distribute the heat in your Low Calorie Chicken Alfredo.
Low Calorie Chicken Alfredo Recipe FAQs
What kind of pasta is best for Low Calorie Chicken Alfredo?
Absolutely! While fettuccine is the traditional choice for Alfredo, any pasta shape works beautifully. For a lower-carb alternative, you could even try zucchini noodles or whole wheat pasta for added fiber.
How should I store leftovers from Low Calorie Chicken Alfredo?
To keep your delicious meal fresh, store any leftovers in an airtight container in the fridge for up to 3 days. When reheating, I recommend warming it on low heat in a skillet, adding a splash of water or milk to help restore that creamy texture.
Can I freeze Low Calorie Chicken Alfredo?
Yes, you can absolutely freeze this dish! Transfer it into a freezer-safe container and store it for up to 2 months. To reheat, you should thaw it overnight in the fridge. Then warm it gently on the stovetop, adding a bit of liquid as needed to maintain that rich sauce consistency.
What should I do if the sauce is too thick?
Very! If you find your Alfredo sauce is thicker than desired, simply add a small amount of the reserved pasta water gradually while stirring. This will help to achieve that perfect creamy consistency without sacrificing flavor.
Can I make a dairy-free version of Low Calorie Chicken Alfredo?
You certainly can! Swap out the cream cheese and milk for plant-based alternatives, such as cashew cream or unsweetened almond milk. This change keeps it light while ensuring a creamy texture and enjoyable flavor for those with dietary restrictions.
How do I know if my chicken is properly cooked?
To ensure your chicken breasts are safe to eat, they should reach an internal temperature of 165°F. Use a meat thermometer for accuracy, or alternatively, check that the juices run clear when sliced. There’s no need for nerve-wracking guesswork in the kitchen!
Low Calorie Chicken Alfredo: Creamy Comfort Under 500 Calories
Ingredients
Equipment
Method
- Bring a large pot of salted water to a rolling boil. Cook pasta according to package instructions until al dente, about 8-10 minutes. In the last minute, add broccoli florets. Drain and set aside.
- In a large skillet, heat olive oil over medium heat. Season chicken with garlic powder, paprika, Italian seasoning, salt, and pepper. Sauté chicken for 5-6 minutes on each side until golden brown and cooked through.
- Add chopped onion to the skillet and sauté for 3-5 minutes until translucent. Add minced garlic and cook for an additional 30 seconds.
- Sprinkle flour over onions and garlic, whisking continuously for 1 minute. Gradually add chicken stock and milk, whisking until smooth and slightly thickened.
- Reduce heat to low, whisk in cream cheese and Parmesan cheese until melted and smooth. Adjust seasoning with salt and pepper.
- Add the drained pasta and broccoli to the sauce, tossing to coat. If too thick, mix in reserved pasta water until desired consistency is reached.
- Serve warm, garnished with extra Parmesan and parsley if desired.
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