Low Calorie Chicken Alfredo Recipe

Introduction

This Low Calorie Chicken Alfredo is a lighter take on the classic creamy pasta dish, featuring tender chicken, fresh broccoli, and a flavorful homemade sauce. It’s perfect for a comforting weeknight dinner without the guilt.

Ingredients

• 8-10 ounces pasta (any shape)
• 2 cups broccoli florets
• 2 medium chicken breasts (pounded flat or cut in half)
• 1 tablespoon olive oil (for cooking chicken)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 tablespoon olive oil (or butter, for sauce)
• 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 ounces cream cheese
• 1/2 cup freshly grated Parmesan cheese

Instructions

1. Step 1: Cook the pasta in generously salted boiling water according to package directions until al dente. Add broccoli florets during the last minute of cooking. Drain pasta and broccoli together and set aside.
2. Step 2: While pasta cooks, heat 1 tablespoon olive oil in a large pan over medium heat. Season chicken breasts with garlic powder, paprika, Italian seasoning, salt, and pepper. Cook chicken for 5-6 minutes per side until cooked through. Remove from pan and let cool for 5 minutes, then slice or dice.
3. Step 3: In the same pan (do not rinse), add 1 tablespoon olive oil and minced onion. Cook onion for 3-5 minutes until softened. Add minced garlic and sauté for about 30 seconds until golden.
4. Step 4: Whisk in the flour and cook for about 30 seconds until lightly toasted. Gradually whisk in chicken stock and milk, stirring constantly until smooth and incorporated.
5. Step 5: Bring the sauce to a simmer. Stir in cream cheese and Parmesan cheese until smooth and lump free. Season with salt and pepper to taste.
6. Step 6: Add the cooked pasta and broccoli to the sauce. Toss to coat evenly. Arrange the sliced chicken on top or mix it in. Garnish with additional Parmesan or parsley if desired and serve warm.

Tips & Variations

• Use whole wheat or chickpea pasta for extra fiber and protein.
• Substitute Greek yogurt for cream cheese to reduce calories further.
• Add sautéed mushrooms or spinach for extra vegetables and flavor.
• Use low-fat or unsweetened almond milk as a lighter alternative to whole milk.
• Marinate chicken in lemon juice and herbs before cooking for added brightness.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over low heat or in the microwave, adding a splash of milk or stock if the sauce has thickened too much.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen broccoli instead of fresh?

Yes, frozen broccoli works well. Add it to the pasta water for the last minute of cooking, just as you would fresh broccoli.

Is this dish suitable for meal prep?

Absolutely. This chicken Alfredo holds up well in the fridge and can be reheated easily for quick lunches or dinners throughout the week.

Low Calorie Chicken Alfredo Recipe

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★★★★★

4.6 from 63 reviews

A healthier twist on the classic Chicken Alfredo, this low calorie version combines tender chicken breasts, fresh broccoli, and a creamy Parmesan sauce made lighter with whole milk and cream cheese. Served over your choice of pasta, this comforting yet nutritious dish is perfect for a satisfying weeknight dinner.

• Author: mia
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Italian-American
• Diet: Low Calorie

Ingredients

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Pasta and Vegetables

• 8–10 ounces pasta (any shape)
• 2 cups broccoli florets

Chicken

• 2 medium chicken breasts (pounded flat or cut in half)
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon italian seasoning
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

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

1. Cook Pasta and Broccoli: Cook pasta al dente in generously salted boiling water following package directions. Add broccoli florets during the last minute of cooking to soften them. Drain both and set aside.
2. Cook Chicken: Heat a large pan over medium heat and add 1 tablespoon olive oil. Season chicken breasts evenly with garlic powder, paprika, Italian seasoning, salt, and pepper. Place chicken in the pan and cook for 5-6 minutes on each side until fully cooked through. Remove from pan and let rest for 5 minutes, then slice or dice.
3. Prepare Sauce Base: In the same pan, add another tablespoon of olive oil and the minced onion. Cook on medium heat for 3-5 minutes until the onion softens. Add minced garlic and sauté about 30 seconds until golden and fragrant. Whisk in all-purpose flour and cook for about 30 seconds, lightly toasting it.
4. Add Liquids and Cheese: Gradually whisk in chicken stock and whole milk, stirring constantly to prevent lumps. Bring the mixture to a gentle simmer and stir in cream cheese and Parmesan until smooth and creamy. Season with additional salt and pepper to taste.
5. Combine and Serve: Add the cooked pasta and broccoli to the sauce and toss well to coat. Arrange the sliced or diced chicken on top or mix it in as preferred. Garnish with extra Parmesan cheese or fresh parsley if desired. Serve immediately and enjoy!

Notes

• For a lower calorie version, use whole wheat pasta or a vegetable-based pasta.
• You may substitute chicken stock with water, but stock adds more flavor.
• Resting the chicken after cooking keeps it juicy.
• Adjust seasoning to taste especially salt and pepper towards the end.
• Add fresh herbs like parsley or basil for extra flavor.

Keywords: Low Calorie Chicken Alfredo, Healthy Chicken Alfredo, Chicken Broccoli Alfredo, Creamy Chicken Pasta, Light Alfredo Sauce