Low Calorie Chicken Alfredo

This creamy chicken alfredo features tender chicken and fresh broccoli coated in a velvety garlic alfredo sauce that's been lightened up without sacrificing flavor. Traditional alfredo sauce typically contains heavy cream and lots of butter, but this healthier version achieves the same luxurious texture with simple ingredient swaps. At just 496 calories per serving, this satisfying pasta dish delivers all the indulgence you crave without the excessive calories, and it comes together in under 30 minutes for a perfect weeknight dinner.

Lightening up indulgent recipes has become my culinary passion. The first time I served this to my family, they couldn't believe it was a "healthy" version of chicken alfredo. My husband, who typically avoids cream-based pastas because they leave him feeling heavy, went back for seconds! Even my picky nephew, who claims to hate broccoli, cleared his plate and asked if we could have it again the following week. That's when I knew this recipe was truly special.

Simple Ingredients

• 1 pound boneless skinless chicken breasts: Provides lean protein; can be substituted with chicken thighs for more flavor
• 8 ounces linguine pasta: Creates the perfect base; whole wheat pasta adds extra fiber and nutrients
• 2 cups fresh broccoli florets: Adds vibrant color, texture, and essential nutrients to balance the dish
• 2 tablespoons olive oil: Used for cooking chicken and garlic; provides healthy fats and flavor
• 3 cloves garlic, minced: Creates aromatic foundation; fresh garlic provides superior flavor to powdered

The magic of this recipe lies in the lightened-up alfredo sauce. Traditional versions rely heavily on butter and cream, which can add hundreds of unnecessary calories. After much experimentation, I discovered that a roux-based sauce using low-fat milk creates the perfect creamy texture without the heaviness. The touch of cream cheese adds richness that makes you forget you're eating a healthier version, while the chicken broth enhances savory depth without adding calories.

Cooking Method

Pasta Preparation:

Bring a large pot of water to a rolling boil, adding a generous tablespoon of salt to season the pasta properly from within. Add linguine and cook according to package directions, reducing the time by one minute to ensure it remains al dente. During the final minute of cooking, add the fresh broccoli florets directly to the pasta water. This perfectly blanches the broccoli while saving you from washing another pot. Before draining, reserve half a cup of the starchy pasta water which contains valuable starches that help bind the sauce to the pasta. Drain the pasta and broccoli in a colander, but don't rinse, as the surface starch helps the sauce adhere better to each strand.

Chicken Preparation:

While the pasta cooks, season chicken breasts on both sides with salt, pepper, and a touch of garlic powder. Heat one tablespoon of olive oil in a large, non-stick skillet over medium-high heat until shimmering but not smoking. Place the seasoned chicken breasts in the hot pan without overcrowding, working in batches if necessary. Cook undisturbed for 5-6 minutes until golden brown on the bottom, then flip and continue cooking for another 5-6 minutes until the internal temperature reaches 165°F. The key is developing a golden-brown exterior while maintaining juicy meat inside. Transfer the cooked chicken to a cutting board and let it rest for at least 5 minutes before slicing across the grain into thin strips. This resting period allows the juices to redistribute throughout the meat, ensuring moist chicken.

Sauce Creation:

Using the same skillet where you cooked the chicken, add the remaining tablespoon of olive oil over medium heat. Add minced garlic and sauté for 30 seconds until fragrant but not browned, as garlic can quickly become bitter when overcooked. Sprinkle two tablespoons of all-purpose flour over the garlic and oil, whisking constantly for one minute to cook out the raw flour taste. This creates a roux that will thicken your sauce. Gradually pour in one cup of low-fat milk and one cup of chicken broth, whisking continuously to prevent lumps from forming. The liquid should be added slowly, incorporating fully before adding more. Bring this mixture to a gentle simmer, where small bubbles form around the edges of the pan. The sauce will begin to thicken as it simmers, usually taking 2-3 minutes.

Flavor Enhancement:

Once the sauce has thickened enough to coat the back of a spoon, reduce heat to low and add two tablespoons of light cream cheese. Whisk until the cream cheese has completely melted and incorporated into the sauce, creating a silky texture. Add half a cup of freshly grated Parmesan cheese, stirring until melted and smooth. Season the sauce with a quarter teaspoon of garlic powder, half a teaspoon of Italian seasoning, salt, and freshly ground black pepper to taste. The combination of fresh garlic and garlic powder provides depth of flavor, while the Italian seasoning adds complexity. Allow the sauce to simmer gently for another minute to marry the flavors, being careful not to let it boil which could cause separation.

Final Assembly:

Add the drained pasta and broccoli directly to the sauce in the skillet, gently tossing everything together until evenly coated. If the sauce seems too thick, gradually add small amounts of the reserved pasta water until reaching your desired consistency. The starch in the pasta water helps the sauce cling to the pasta while maintaining a silky texture. For presentation, you can either slice the chicken and place it on top of individual pasta servings or cut it into bite-sized pieces and fold it into the pasta mixture. Finish with a light sprinkle of additional Parmesan cheese and freshly chopped parsley. Serve immediately while hot, as the sauce can thicken upon standing.

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I've always been a huge pasta lover, especially creamy varieties, but traditional recipes left me feeling sluggish afterward. After developing this lightened version, I can enjoy one of my favorite comfort foods without the guilt or discomfort. The cream cheese is my secret weapon - just a small amount provides that signature tangy richness that makes alfredo sauce so irresistible. My husband now requests this "healthy alfredo" regularly, which speaks volumes since he typically avoids cream sauces.

Essential Tips

Properly salting pasta water transforms the flavor of the entire dish by seasoning the pasta from within rather than just coating the outside. I use approximately one tablespoon of salt per four quarts of water, which might seem excessive but much of it remains in the water. When cooking the chicken, resist the urge to move it around constantly in the pan. Allowing it to develop a golden crust not only improves flavor through caramelization but also helps seal in moisture. For the sauce, always cook the flour for at least a minute before adding liquids to avoid a raw, pasty taste in your finished sauce. Remember that the sauce will continue to thicken as it cools, so it's better to err on the side of slightly thinner rather than too thick initially.

Delicious Variations

Transform this versatile dish by swapping the chicken for succulent sautéed shrimp, which cook even faster and provide a seafood twist that pairs beautifully with the garlic alfredo sauce. For a vegetarian option, replace the chicken with sautéed mushrooms and spinach, creating a earthy, nutrient-rich pasta that's equally satisfying. Spice lovers can add a dash of red pepper flakes to the sauce for a pleasant heat that cuts through the creaminess. Those watching carbs might enjoy this sauce served over zucchini noodles or spaghetti squash instead of pasta, reducing the calories even further while increasing vegetable intake. For special occasions, consider adding a few sun-dried tomatoes and a handful of fresh basil for a vibrant color contrast and burst of intense flavor.

Perfect Pairings

Complete your meal by serving this lighter chicken alfredo alongside simple complementary dishes that enhance without overwhelming. A crisp arugula salad dressed with lemon juice and olive oil provides a peppery freshness that cuts through the creamy pasta. Lightly toasted whole grain bread with a touch of garlic butter offers textural contrast while helping soak up every bit of the delicious sauce. Roasted cherry tomatoes burst with acidity that balances the richness of the alfredo sauce, particularly when drizzled with balsamic glaze just before serving. For a special touch, consider serving with a chilled glass of unoaked Chardonnay or Pinot Grigio, whose crisp profiles complement the creamy sauce without competing with the subtle garlic notes.

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Storing Leftover

Preserve the quality of leftover chicken alfredo by cooling it completely before transferring to shallow airtight containers, which helps it chill faster and more evenly in the refrigerator. When reheating, add a splash of milk or chicken broth to restore creaminess, as the pasta will have absorbed some of the sauce while storing. For best results, reheat gently over medium-low heat rather than using high temperatures, which can cause separation or scorching. Stir frequently during reheating to ensure even warming and to prevent sticking to the pan. This dish is best consumed within three days for optimal flavor and texture, though it remains safe to eat for up to five days when properly refrigerated at 40°F or below.

This lightened chicken alfredo has revolutionized how I approach comfort food cooking. What started as an experiment to reduce calories in a favorite dish has become a staple in our weekly meal rotation. The combination of techniques – creating a roux, using chicken broth for flavor, and incorporating just enough cheese for authenticity – results in a dish that truly satisfies cravings without compromise. Even when I'm not consciously watching calories, I prefer this version for its clean, bright flavors that don't leave me feeling weighed down after enjoying a full plate.

Frequently Asked Questions

→ Can I substitute the whole milk for a lower-fat option?

Yes, you can substitute the whole milk with 2% milk, skim milk, or even unsweetened almond milk for fewer calories. Keep in mind that the sauce won't be quite as creamy with lower-fat options, but it will still be delicious. If using a plant-based milk, choose one that's unflavored and unsweetened to maintain the savory flavor profile of the dish.

→ Is there a way to make this dish gluten-free?

Absolutely! To make this dish gluten-free, use your favorite gluten-free pasta and substitute the all-purpose flour with either a gluten-free flour blend, cornstarch, or arrowroot powder (use about 2 tablespoons instead of 3 if using cornstarch or arrowroot). The rest of the ingredients in the recipe are naturally gluten-free, but always check your cream cheese and chicken stock labels to ensure they don't contain any gluten additives.

→ Can I meal prep this Low Calorie Chicken Alfredo?

This dish is great for meal prep! Store individual portions in airtight containers in the refrigerator for up to 3-4 days. When reheating, add a splash of milk or chicken broth to revive the sauce, as it tends to thicken when chilled. Reheat gently in the microwave or on the stovetop to prevent the sauce from separating. The dish can also be frozen for up to 2 months, though the texture of the broccoli may change slightly upon thawing.

→ What other vegetables can I add to this dish?

This versatile dish works well with many vegetables. Try adding spinach, asparagus, peas, mushrooms, or bell peppers. Leafy greens like spinach can be stirred in at the end until wilted. Heartier vegetables like bell peppers or asparagus can be sautéed with the onions or blanched with the pasta similar to the broccoli. For mushrooms, sauté them after the onions until they release their moisture and begin to brown for the best flavor.

→ How can I make this dish even lower in calories?

To reduce the calories further, you can use light cream cheese instead of regular, reduce the Parmesan to 1/4 cup, use skim milk instead of whole milk, and increase the proportion of broccoli or add other vegetables while slightly reducing the amount of pasta. Using chicken breast tenderloins instead of full breasts can also help control portion sizes. These modifications could bring the calorie count down to around 400 calories per serving while still maintaining a satisfying meal.