Name: Low-Calorie Chicken Alfredo
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Italian-American
Ingredients: 2 boneless skinless chicken breasts; 2 cloves garlic, minced; 1 tablespoon olive oil; 1 cup low-fat milk; 1 cup unsweetened almond milk; 2 tablespoons all-purpose flour; 1/2 cup grated Parmesan cheese; 1/2 teaspoon salt; 1/2 teaspoon black pepper; 1/2 teaspoon Italian seasoning; 8 ounces whole wheat fettuccine; 1 cup steamed broccoli, optional; Fresh parsley for garnish

This Low-Calorie Chicken Alfredo is my lighter take on a creamy pasta classic. I keep the sauce rich and comforting while using low-fat milk, almond milk, lean chicken, and whole wheat fettuccine for a balanced meal.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 boneless skinless chicken breasts

1 tablespoon olive oil

2 cloves garlic, minced

1 cup low-fat milk

1 cup unsweetened almond milk

2 tablespoons all-purpose flour

1/2 cup grated Parmesan cheese

1/2 teaspoon salt

8 ounces whole wheat fettuccine

1/2 teaspoon black pepper

1/2 teaspoon Italian seasoning

1 cup steamed broccoli, optional

Fresh parsley for garnish

Directions

I cook the whole wheat fettuccine according to the package instructions, then drain it and set it aside.

I season the chicken breasts with salt and pepper. Then I heat olive oil in a pan over medium heat and cook the chicken for about 6–7 minutes per side, until fully cooked. I remove it from the pan and slice it.

In the same pan, I sauté the minced garlic for about 1 minute, just until fragrant.

I sprinkle in the flour and whisk continuously for 1–2 minutes to make a light roux.

I gradually pour in the low-fat milk and almond milk while whisking constantly so the sauce stays smooth.

Next I cook the sauce until it thickens, then stir in the Parmesan cheese, Italian seasoning, salt, and pepper.

I add the cooked pasta and sliced chicken to the sauce, tossing everything until evenly coated.

Then I mix in the steamed broccoli if I’m using it, then cook for another 2 minutes.

I garnish with fresh parsley and serve warm.

Servings and Timing

Prep Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Servings: 4 servings

Calories: About 350 kcal per serving

Variations

I sometimes swap the broccoli for spinach, peas, zucchini, or mushrooms. For extra protein, I add more chicken or use high-protein pasta. When I want a little heat, I add crushed red pepper flakes. For a creamier texture, I use a little extra Parmesan while keeping the sauce light.

Storage/Reheating

I store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, I warm the pasta gently on the stovetop or in the microwave with a splash of milk to loosen the sauce. I avoid overheating it so the chicken stays tender and the sauce stays smooth.

FAQs

Can I use regular fettuccine instead of whole wheat?

Yes, I can use regular fettuccine, but I like whole wheat pasta because it makes the dish more filling.

Can I make this recipe without almond milk?

Yes, I can replace almond milk with more low-fat milk if I prefer.

Is the broccoli required?

No, the broccoli is optional. I add it when I want more vegetables in the meal.

Can I use pre-cooked chicken?

Yes, I can use cooked chicken and stir it into the sauce near the end until warmed through.

How do I keep the sauce from getting lumpy?

I whisk constantly while adding the milk slowly, which helps the sauce stay smooth.

Conclusion

This Low-Calorie Chicken Alfredo is creamy, comforting, and easy enough for a weeknight dinner. I like how it keeps the classic Alfredo feel while using lighter ingredients that still taste satisfying.

📖 Recipe: