Chicken and broccoli coated in a light skinny garlic Alfredo sauce. This healthy low-calorie version of chicken Alfredo is creamy, flavorful, and even tastier than the original at just 496 calories per serving! Plus, it comes together in under 30 minutes!
Lightning up fatty dishes has become one of my favorite jobs as a food blogger. There are so many pasta dishes out there but they’re usually full of butter and heavy cream so I can never really enjoy them without feeling guilty.
Luckily, with the help of a few teaspoons of flour, low-fat milk, and chicken stock a thick and creamy sauce comes together in under 10 minutes. I swear you guys, this sauce is everything you want in a creamy pasta sauce and more. It’s extremely flavorful, creamy and decadent.
What you will Need
Most of the ingredients needed to make this delicious low-calorie chicken alfredo are basic pantry staples that you probably already have on hand. Here’s what you will need:
- Chicken Breasts: You can replace this with any protein or pre-cooked chicken breasts.
- Linguine: or your favorite type of pasta
- Broccoli: This is an optional addition but adds lots of texture and nutrition tot he dish
- To make the skinny alfredo cream sauce: instead of using heavy cream, I use a mixture of flour, milk, chicken broth, cream cheese, garlic, and seasoning. This sauce yields a result similar to bechamel sauce and can be used to make any pasta dish too!
How to Make Low-Calorie Chicken Alfredo Pasta
To get started simply toss your pasta in boiling water cook the pasta al-dente, and add broccoli during the last minute of cooking. I used regular pasta but whole wheat or even zucchini noodles will work great too.
While the pasta is cooking pan sear your chicken breasts in a tablespoon of olive oil. You can also used pre-cooked chicken too if your prefer.
Next, saute some garlic in a tablespoon of olive oil (in the same pan!) then whisk in the flour along with some milk and chicken stock (You can use whole milk, low-fat or fat-free. You can also replace the chicken stock with veggie stock or even water). Add parmesan season with salt and pepper and whisk away folks.
In minutes, a light and healthy sauce is born. Toss in the cooked pasta and broccoli and toss into the sauce.
Top off with the chicken breasts and serve with a generous shaving of fresh parmesan or toss the chicken into the pasta sauce and enjoy a healthy filling meal without the guilt!
Recipe Tip
Salt the pasta water: To season the pasta, be sure to add about 1 tablespoon of salt to the cooking water.
Reserve pasta water: Save about half a cup of the pasta cooking water, it contains quite a bit of starch and works well to loosen up the sauce.
Different protein: Mix things up and try using different proteins with the pasta and sauce. Shrimp or sausage would be delicious, just be sure to adjust the cook time.
Serving suggestions
With how satisfying this meal is, you could honestly just serve it as is as a complete meal, but if you want to balance out the meal with some side dishes, here are some options.
- Slice of crusty bread
- Air fryer garlic bread
- Roasted broccoli
- Air fryer brussels sprouts
- Caesar salad, Italian salad or a simple fresh green salad
Storing recommendations
Even though this dish is best served hot off the stove, it makes great leftovers, too!
- Store in the refrigerator: Transfer leftovers to an airtight container and store for up to 3 days in the fridge.
- To reheat: You can reheat pasta portions in the microwave or on the stovetop over medium-low heat. Add a splash of cream, broth or even water, if needed for extra moisture.
More easy Chicken Pasta recipes
- Garlic Chicken Pasta
- 15 Minute Chicken Pasta
- Chicken Pesto Pasta
- Chicken Fajita Pasta
- 4 Ingredient Chicken Pasta
Low Calorie Chicken Alfredo
Ingredients
- 8-10 ounces pasta, any shape
- 2 cups broccoli florets
For the chicken:
- 2 medium chicken breasts, pounded flat or cut in half
- 1 tablespoon olive oil
- 1/2 teaspoon EACH garlic powder, paprika, italian seasoning, salt, pepper
For the Alfredo sauce:
- 1 tablespoon olive oil, or butter
- 1/2 onion, minced
- 5-6 cloves garlic, minced
- 3 Tablespoons all-purpose flour
- 1 cup chicken stock, or water
- 1 cup whole milk
- 2 oz cream cheese
- 1/2 cup freshly-grated Parmesan cheese
Instructions
- Cook pasta al dente in generously salted water according to package directions. Add the broccoli florets to the pasta during the last minute of cooking. Drain and set aside.
- While the pasta is cooking, Heat a large pan on medium heat. Add the olive oil to pan. Season chicken breasts and add to the pan. Cook chicken breasts for 5-6 minutes per side or until cooked through. Remove from pan, cool for 5 minutes then slice or dice.
- To the same pan (do not rinse), add 1 tablespoon olive oil and onion. Cook onion down for 3-5 minutes then add in the garlic and sautee for about 30 seconds or until garlic begins to turn golden. Whisk in the flour until lightly toasted, about 30 seconds then gradually whisk in chicken stock and milk, whisking constantly, until incorporated.
- Bring the mixture to a simmer and whisk in the cream cheese and parmesan until lump free. Season generously with salt and pepper as desired.
- Add cooked drained pasta and broccoli to the sauce. Top with cooked (diced or sliced) chicken breasts. Toss to combine or serve chicken on top. Top with more parmesan cheese or parsley, if desired. Enjoy!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
If u cant cook this your an un educated fuck wit didn’t mummy and daddy teach u anything!!! What a dosser this dish was lovely
I’d really like to make this recipe but I couldn’t find the nutritional values of it anywhere. Is it already published? since it’s super important for my calorie deficit.
Came Out good, the family enjoyed it. They said it was a little bland so next time I will add basil and parsley. Thanks!
Lovely! Added plenty of salt and pepper and it was ace! Will defo make again!
I doubled the recipe as I had that amount of chicken thighs and pasta! Will it freeze ok?
How is best to loosen the sauce again when reheating? Add a splash of water/milk?
I found it perfect, enough sauce to coat the pasta (I used fusilli) very tasty will definitely be a regular in our house. Great one for the week night when time is short.
Happy you enjoyed it!
This recipe was very tasty and everyone in the family loved it! It was definitely restaurant quality!
Excellent! Was a total hit with all. Very easy to make. I usually find that these dishes don’t have enough sauce. I made as indicated but reduced the pasta to 3/4lbs. and it was perfect!!
I
Would like the calorie and nutrition count
Came out good proud of myself I have no patient so but the sauce was thick tasted just like store bought 😊
Incredibly tasty!
Hi!! i was just wondering how many calories are in one serving of this 🙂
Very bland. I used extra cheese but still lacking enough flavor for us. Won’t make again
Same here. Way too bland. I loaded the sauce with seasonings to help but it stIll is not something i would make agAin.
Really love this. Added up at the ingredients in my app and it came out to about 379 cal/serving (approx 2 oz of cooked pasta) I used linguine with this recipient since it was what we had in the cabinet. I didn’t add as much parm, simply because we ran out, but with a little Italian seasoning and some salt and pepper it was yummy! I will be making this again.
Made it!! Change the recipe just a little too hard like a little more garlic some mushrooms it came out wonderful he will make it again