The perfect blend of comfort and nutrition, this Low Calorie Chicken Alfredo delivers all the rich, creamy flavor of your favorite Italian dish—without the heaviness. Made with tender slices of chicken, vibrant broccoli florets, and a silky light Alfredo sauce, it’s a balanced meal that’s just as satisfying as it is wholesome.
In just 30 minutes, you can enjoy a plate of pasta that hits the spot while keeping your health goals intact. Whether you’re meal-prepping for the week or cooking dinner for the family, this lighter Alfredo proves you don’t have to sacrifice flavor to eat well.
Full Recipe
Ingredients:
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2 medium chicken breasts, sliced thin
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2 cups broccoli florets
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8 oz fettuccine or whole wheat pasta
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1 tablespoon olive oil
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3 cloves garlic, minced
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1 cup low-fat milk
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1/2 cup low-sodium chicken broth
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1/2 cup grated Parmesan cheese
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1 tablespoon flour
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Salt and pepper to taste
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1/4 teaspoon nutmeg (optional)
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Fresh parsley, chopped (for garnish)
Directions:
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Cook pasta according to package instructions. During the last 3 minutes of cooking, add the broccoli to the boiling pasta water. Drain and set aside.
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Heat olive oil in a large skillet over medium heat. Add chicken, season with salt and pepper, and cook until golden and cooked through, about 5-6 minutes. Remove and set aside.
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In the same skillet, add garlic and sauté for 1 minute until fragrant.
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Whisk in flour, then slowly add milk and chicken broth while whisking continuously to avoid lumps.
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Bring to a simmer and cook for 2-3 minutes until the sauce thickens slightly.
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Stir in Parmesan cheese and nutmeg, then return cooked chicken, pasta, and broccoli to the skillet. Toss until everything is coated in the creamy sauce.
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Serve hot, garnished with fresh parsley.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 390 kcal | Servings: 4 servings
Introduction to Low Calorie Chicken Alfredo
Low Calorie Chicken Alfredo is a fantastic way to enjoy a classic comfort food favorite without the heaviness and calorie overload that typically comes with traditional Alfredo dishes. This recipe swaps out heavy cream for lighter alternatives, incorporates lean chicken breast, and adds nutrient-rich broccoli, resulting in a delicious, balanced meal. Whether you’re trying to lose weight, maintain a healthy lifestyle, or just want a lighter dinner option that doesn’t compromise on flavor, this dish fits perfectly into any healthy eating plan.
The creamy sauce, often the main indulgent part of Alfredo, is made with low-fat milk and chicken broth, thickened gently with flour and enhanced by Parmesan cheese. This method retains the indulgent texture but cuts back significantly on fat and calories. Adding broccoli not only boosts the nutritional profile with fiber, vitamins, and antioxidants but also brings a nice crunch and freshness to the dish.
Health Benefits and Nutritional Value
One of the key benefits of this Low Calorie Chicken Alfredo is how it balances indulgence with nutrition. Traditional Alfredo sauces tend to be calorie-dense, packed with butter, heavy cream, and full-fat cheese, which can lead to a heavy feeling after eating and excessive calorie intake. This lighter version replaces heavy cream with low-fat milk and chicken broth, drastically reducing saturated fat and calories without sacrificing the creamy texture we all love.
Chicken breast, being a lean protein source, helps keep you full longer while supporting muscle repair and growth. Protein is essential for metabolism and maintaining a healthy weight, making chicken an excellent choice for a wholesome meal. Broccoli is a powerhouse vegetable, rich in vitamins C and K, folate, fiber, and various antioxidants. Incorporating broccoli enhances digestion, boosts immunity, and adds valuable phytonutrients, making this dish not only tasty but nourishing.
The pasta choice is important too. Opting for whole wheat or high-fiber pasta can improve digestion and provide longer-lasting energy compared to refined pasta. This is a meal that balances carbs, protein, and fats, designed to provide sustained energy and keep hunger at bay.
Why Choose a Low Calorie Alfredo?
The decision to prepare a low-calorie version of Alfredo sauce stems from a growing awareness of the impact that high-fat, high-calorie foods have on our health. While occasional indulgence is a joy, regular consumption of rich creamy sauces can contribute to weight gain, heart disease, and other health complications. Low Calorie Chicken Alfredo lets you enjoy your favorite flavors without the guilt or negative effects on your wellness goals.
It’s also a perfect recipe for those who want to control portion sizes or caloric intake without feeling deprived. Instead of eating a small portion of a traditional Alfredo dish and feeling unsatisfied, this version allows you to enjoy a generous portion that fills you up with less fat and fewer calories.
Versatility and Customization
One of the reasons this recipe is a winner is how easy it is to customize. You can swap chicken breasts for thighs if you prefer a juicier texture or use turkey breast as a leaner alternative. Vegetables can also be swapped based on what’s in season or your personal preference—cauliflower, zucchini, or spinach all make excellent additions.
For those who are dairy-sensitive or vegan, you can experiment with plant-based milk alternatives like unsweetened almond or oat milk and vegan Parmesan cheese substitutes. Using gluten-free pasta options also makes this dish accessible to those with dietary restrictions. The recipe’s framework is simple enough to allow you to play with flavors and textures, making it a great go-to meal for families with different dietary needs.
Cooking Tips for Success
Achieving the perfect creamy texture without heavy cream requires some attention to technique. Gradually whisking in low-fat milk and broth after the flour creates a smooth sauce without lumps. Be patient while the sauce simmers—it needs a few minutes to thicken properly. Avoid boiling vigorously as this can cause the sauce to curdle.
Cooking the broccoli along with the pasta is a great time-saver and ensures the broccoli is tender but still vibrant and crisp. Don’t overcook the chicken; thin slices cook quickly and stay juicy, preventing a dry texture that can happen with thicker cuts.
Pairing and Serving Suggestions
Low Calorie Chicken Alfredo works beautifully as a standalone meal, but you can also pair it with a fresh green salad or roasted vegetables to round out the plate with extra fiber and nutrients. A light sprinkle of freshly chopped parsley adds a pop of color and a hint of herbal freshness.
For wine lovers, a chilled glass of crisp white wine such as Pinot Grigio or Sauvignon Blanc complements the creamy flavors nicely. If you prefer non-alcoholic options, a sparkling water with a splash of lemon or lime offers a refreshing balance.
Why This Recipe is Perfect for Meal Prep
If you’re someone who likes to prepare meals ahead of time, this dish is an excellent candidate for meal prepping. The chicken and broccoli hold up well when reheated, and the sauce remains creamy after refrigeration. Store leftovers in airtight containers in the fridge and reheat gently on the stove or microwave, adding a splash of milk if the sauce needs to be loosened up.
Making this recipe in bulk allows you to have quick, healthy dinners throughout the week, reducing the temptation to order takeout or eat less nutritious convenience foods.
Conclusion
Low Calorie Chicken Alfredo is a brilliant twist on a beloved classic that fits perfectly into a health-conscious lifestyle. By using lean protein, nutrient-dense vegetables, and lighter dairy alternatives, this recipe delivers on flavor without the excess calories and fat typical of traditional Alfredo dishes. It’s a great option for busy weeknights, meal prepping, or anytime you want to enjoy creamy comfort food with a healthier spin.
Not only does it satisfy cravings for rich, indulgent sauces, but it also supports your goals for balanced nutrition and mindful eating. The versatility, ease of preparation, and delicious taste make this recipe a staple you’ll want to keep coming back to. Enjoy this creamy, comforting meal knowing it’s nourishing your body just as much as it delights your taste buds.