Low Calorie Chicken Alfredo (Pasta)

If you want to eat delicious food with low calories then the Low Calorie Chicken Alfredo Pasta is for you.

Chicken Alfredo is a dish that’s easy to love: creamy, cheesy, and comforting. But let’s face it, it’s often packed with heavy ingredients that can make it a bit too indulgent.

That’s why I’ve come up with this Low Calorie Chicken Alfredo recipe, so you can enjoy all the flavors of this classic without the extra calories!

With lean chicken, whole wheat pasta, and a lighter creamy sauce, this dish is just as satisfying but much healthier.

How To Make Low Calorie Chicken Alfredo Pasta?

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Course: Main Course
• Cuisine: Italian
• Yield: 4 servings
• Calories per Serving: 320

Ingredients

For the Chicken:

• 2 boneless, skinless chicken breasts (about 1 lb)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• 1 tablespoon olive oil

For the Alfredo Sauce:

• 1 tablespoon olive oil or unsalted butter
• 2 garlic cloves, minced
• 1/2 cup low-sodium chicken broth
• 1 cup unsweetened almond milk (or low-fat milk)
• 1/4 cup grated Parmesan cheese
• 1/4 cup ricotta cheese (for extra creaminess)
• 1/2 teaspoon Italian seasoning
• 1/4 teaspoon ground nutmeg (optional, adds depth)
• Salt and pepper, to taste

For the Pasta:

• 8 oz whole wheat fettuccine or any preferred pasta
• 1 tablespoon olive oil (for pasta water)

For Garnish:

• Fresh parsley, chopped
• Extra grated Parmesan cheese (optional)

Instructions

1. Cook the Chicken:

Start by seasoning the chicken breasts with garlic powder, onion powder, smoked paprika, salt, and pepper.

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken and cook for about 6-7 minutes per side, until golden brown and cooked through (internal temperature should reach 165°F).

Once cooked, remove the chicken from the skillet and set it aside to rest. After 5 minutes, slice the chicken into thin strips and set aside for later.

2. Cook the Pasta:

Bring a large pot of salted water to a boil and add your whole wheat fettuccine. Cook according to the package instructions, about 8-10 minutes, until al dente.

Drain the pasta, reserving about 1/2 cup of the pasta cooking water. Drizzle a little olive oil over the cooked pasta to prevent it from sticking and set it aside.

3. Prepare the Alfredo Sauce:

In the same skillet used for the chicken, heat 1 tablespoon of olive oil (or unsalted butter) over medium heat.

Add the minced garlic and sauté for 1-2 minutes until fragrant. Be careful not to burn the garlic!

Pour in the chicken broth and bring it to a simmer. Let it cook for about 3-4 minutes to reduce slightly. Then, add the almond milk (or low-fat milk) and bring it back to a gentle simmer.

Stir in the Parmesan cheese and ricotta cheese. Keep stirring until the cheese melts completely and the sauce thickens slightly, about 5 minutes.

Add the Italian seasoning and nutmeg (if using), and season with salt and pepper to taste. If the sauce seems too thick, add a little of the reserved pasta water to adjust the consistency.

4. Combine Pasta and Chicken:

Add the cooked fettuccine and sliced chicken into the skillet with the Alfredo sauce. Toss everything together until the pasta and chicken are well coated with the creamy sauce.

If the sauce needs a little more moisture, add a bit more pasta water or chicken broth until you reach your desired consistency.

5. Serve:

Serve the Low Calorie Chicken Alfredo immediately, garnishing with freshly chopped parsley and an optional sprinkle of grated Parmesan cheese.

Enjoy the lighter version of this creamy comfort dish!

Nutrition Facts (Per Serving)

Calories: 320

Protein: 32g

Carbohydrates: 36g

Fat: 9g

Fiber: 6g

Sodium: 380mg

Cholesterol: 55mg

Serving Suggestions

▶ To balance this dish, I recommend pairing it with a side salad featuring mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing.

▶ The fresh veggies will add crunch and vitamins, making your meal even more satisfying.

▶ You could also pair it with a side of steamed broccoli or roasted asparagus for extra fiber and nutrients.

Tips and Variations

Use a Cauliflower-Based Sauce

If you want to cut even more calories and make it dairy-free, try using cauliflower to make a creamy Alfredo sauce.

Simply steam cauliflower florets and blend them with some vegetable broth and seasonings for a smooth, creamy texture.

Swap the Pasta

If you’re looking to make this even lighter, try swapping out the pasta for zucchini noodles (zoodles) or spaghetti squash. Both options are lower in carbs and calories but still satisfying.

Extra Protein

For an extra boost of protein, add some cooked shrimp or a handful of sautéed mushrooms for more flavor and texture.

Health Benefits

This Low Calorie Chicken Alfredo offers plenty of health benefits while still delivering the rich flavors you love:

✅ High in Lean Protein: The chicken is an excellent source of lean protein, helping to build and repair muscle, and keep you full for longer.

✅ Rich in Fiber: The whole wheat pasta provides fiber, which is important for digestive health and helps you stay satisfied after meals.

✅ Lower in Calories: By using almond milk and ricotta instead of heavy cream and whole milk, I’ve kept this dish creamy yet light.

✅ Nutrient-Dense: The combination of lean protein, whole grains, and healthy fats from olive oil provides essential nutrients without going overboard on calories.

Notes

If you want to make this dish even lower in calories, you can reduce the amount of Parmesan cheese or use a reduced-fat version.

For a gluten-free option, simply use gluten-free pasta or spiralized vegetables like zucchini as a pasta substitute.

The sauce is fairly rich, so you can adjust the consistency to your liking by adding more chicken broth or almond milk.

FAQ

Conclusion

If you love Chicken Alfredo but want to enjoy it without the guilt, this Low Calorie Chicken Alfredo is the perfect solution.

It’s creamy, flavorful, and satisfying, but much lighter than the classic version.

Whether you’re trying to eat healthier or just looking for a lighter comfort food option, this recipe delivers all the deliciousness without compromising on taste.

Let me know how it goes if you give it a try!