Low Calorie Chicken Alfredo

Name: Low Calorie Chicken Alfredo
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Italian-American
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 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 oz cream cheese; 1/2 cup freshly-grated Parmesan cheese

Jump to Recipe

When I first learned to cook, I was intimidated by creamy pasta dishes. They always seemed complicated, heavy, and loaded with ingredients I couldn’t pronounce. Then one evening, while trying to lighten up my meals without sacrificing comfort, I discovered a version of Alfredo that changed everything. It was creamy yet guilt-free, comforting yet nourishing. That’s how this skinny chicken broccoli Alfredo became a staple in my kitchen. If you’re just starting your cooking journey, this is the perfect dish—easy, quick, and surprisingly healthy.

This Low Calorie Chicken Alfredo easy sheet pan dinner alternative is ideal for weeknights or lazy Sundays. With under 30 minutes from prep to plate, minimal dishes, and straightforward steps, it’s a fantastic option for anyone looking to dip their toes into home cooking without feeling overwhelmed. Plus, it’s packed with protein, fiber, and flavor, making it a go-to for those chasing quick and healthy meals.

Why This Recipe is Special

What sets this Low Calorie Chicken Alfredo spin-off apart is its balance. Instead of relying on heavy cream, it uses a clever combo of flour, low-fat milk, and chicken stock to create a luxuriously creamy sauce. The result? A comforting dish with significantly fewer calories than traditional Alfredo—yet every bit as indulgent. And with just a few pantry staples and fresh ingredients, it’s designed with beginner cooks in mind.

Ingredients and Preparation

Chicken Breasts
This lean protein is the star of the dish, adding heartiness and substance. You can substitute with shrimp or tofu for variety.

Linguine or Any Pasta
Provides the satisfying base. Swap with whole wheat, gluten-free pasta, or even zucchini noodles for a healthier twist.

Broccoli Florets
Bring crunch, color, and nutrition. Broccoli is high in fiber and vitamin C. You can also try spinach, kale, or green peas.

Garlic and Onion
Aromatics that build a rich foundation of flavor. If fresh isn’t available, garlic or onion powder will work in a pinch.

Olive Oil
Used for sautéing, it adds a subtle richness. Butter can be used for a more decadent flavor.

All-Purpose Flour
Acts as the thickener for the sauce. Gluten-free flour or cornstarch are fine substitutes.

Low-Fat Milk and Chicken Stock
Form the creamy base without the need for heavy cream. Vegetable stock or even water with bouillon can work.

Cream Cheese
Adds body and a hint of tang. Greek yogurt is a lighter alternative.

Parmesan Cheese
Delivers that classic Alfredo depth. Nutritional yeast or a touch of cheddar can be used if needed.

Seasonings (Garlic Powder, Paprika, Italian Seasoning, Salt, Pepper)
Essential for balanced flavor. Feel free to tweak the spice level to your taste.

Step-by-Step Instructions

Step 1 Start by boiling a pot of generously salted water. Cook the pasta al dente according to package directions, and toss the broccoli into the boiling pasta during the last minute of cooking. Drain and set aside, reserving half a cup of pasta water.

Step 2 While the pasta cooks, heat olive oil in a large pan over medium heat. Season the chicken breasts with garlic powder, paprika, Italian seasoning, salt, and pepper. Cook for 5–6 minutes per side until golden and fully cooked. Let it rest for 5 minutes, then slice or dice.

Step 3 In the same pan, add another tablespoon of olive oil and sauté the onion until soft, about 3–5 minutes. Add minced garlic and cook for another 30 seconds until fragrant.

Step 4 Sprinkle in the flour and stir continuously for 30 seconds until it turns lightly golden. Gradually whisk in the chicken stock and milk, stirring constantly to avoid lumps.

Step 5 Bring the sauce to a gentle simmer, then whisk in cream cheese and Parmesan until smooth. Season with salt and pepper to taste. If the sauce is too thick, loosen it with the reserved pasta water.

Step 6 Add the cooked pasta and broccoli to the sauce, tossing to coat evenly. Finally, stir in or top with the sliced chicken. Serve warm with a sprinkle of extra Parmesan or fresh herbs like parsley if desired.

Beginner Tips and Notes

Troubleshooting Tips
If your sauce clumps, remove it from heat and whisk vigorously. For overcooked broccoli, cool it quickly under cold water to stop cooking. If the chicken browns too fast, reduce the heat slightly and cover the pan.

Kitchen Efficiency Tips
Prep everything before you start cooking (mise en place). Use pre-chopped garlic or frozen broccoli to save time. If you don’t have a whisk, a fork works in a pinch.

Tool Substitutes
No large skillet? Use a Dutch oven or heavy saucepan. No garlic press? Mince with a knife or grate with a microplane.

Serving Suggestions

Side Dishes
Serve with garlic bread, a fresh green salad, or air fryer Brussels sprouts for a well-rounded plate.

Sauce Pairings
Drizzle with lemon juice or add a pinch of chili flakes for a flavor boost.

Leftover Tips
Store leftovers in an airtight container for up to 3 days. Reheat on the stovetop with a splash of broth or milk to restore creaminess.

Conclusion

There’s something magical about mastering a dish that feels fancy but is secretly simple. This Low Calorie Chicken Alfredo is exactly that. Whether you’re cooking for yourself, your family, or just want a comforting bowl of something warm, this dish delivers. It’s a delicious introduction to the world of creamy pasta without the guilt or guesswork. Give it a try and let me know how it turns out—I’d love to hear your twists, tips, or triumphs in the comments below.

FAQ About Low Calorie Chicken Alfredo

Q1: Can I make this dish ahead of time?

Yes, you can prepare the sauce and chicken a day in advance. Store separately in the fridge and combine with freshly cooked pasta and broccoli before serving for best texture.

Q2: What’s a good substitute for cream cheese in the sauce?

You can use Greek yogurt or a small amount of sour cream for a similar tangy creaminess. Just note that it may slightly alter the flavor and texture.

Q3: Can I make this gluten-free?

Absolutely. Use gluten-free pasta and swap the all-purpose flour with a gluten-free flour blend or cornstarch. Make sure all other ingredients are certified gluten-free.

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