Low Calorie Chicken Alfredo
Let’s Talk About My Not-So-Guilty Pleasure: Low Calorie Chicken Alfredo
If you know me even a little, you know creamy pasta is basically my kryptonite. I blame uni days when Alfredo was cheaper than laundry soap (don’t do the math — it’s not pretty). Anyway, I’ve always loved this dish, but you know how regular Alfredo manages to taste like a thousand happy calories in every bite? We don’t need that now and again, right? So, here’s how I started making my own lighter version that actually tastes like real Alfredo, not sad hotel buffet Alfredo. My sister tried this once and honest-to-goodness texted me at 10pm asking for the recipe — so, you could say it’s a hit.
Why I Keep This On Repeat
I make this when it’s cold outside and I want cheese but also maybe to be able to button my jeans next week. My family basically inhale it — my nephew once asked for “that yummy chicken noodle thing with the white sauce” for his birthday dinner (he’s a character, honestly). And since there’s no heavy cream, my lactose-sensitive self can enjoy a big old bowl without regretting my life choices later. (Oh, once I forgot the cheese and you can bet I’ll never do that again.)
Stuff You’ll Need (Here’s Where I Get Flexible)
- 2 decent-sized chicken breasts (sometimes I just use leftover roast chicken, saves a bit of hassle)
- Olive oil spray or about 1 tablespoon olive oil
- 1 box fettuccine or linguine — or, honestly, whatever pasta is in the cupboard (whole wheat’s alright; regular taste wins in my book though)
- 3 big cloves garlic, minced (granules are fine, but fresh makes a difference)
- 1 cup low-fat milk (I go for 2% but I’ve used almond milk in a pinch)
- 2 tablespoons plain low-fat Greek yogurt (sour cream works, but Greek yogurt is my sneaky trick)
- 1/3 cup finely grated Parmesan — Grandma swore by the fancy stuff, but bagged Parm works fine if you ask me
- 1 tablespoon cornstarch (aisle five, by the flour – you’ll thank me later)
- Salt and black pepper to taste
- A sprinkle of parsley, totally optional, but makes it look like you know what you’re doing
- Pasta water — just grab a mugful before draining, trust me
How To Pull This Low Calorie Alfredo Together (It’s Really Not Fussy)
- Bring a big pot of salted water to a boil; toss in your pasta and get that going. Don’t forget to nab a mug of pasta water before draining later. I can’t tell you how many times I’ve forgotten and ended up scooping from the drain (don’t recommend it).
- Meanwhile, either dice or slice your chicken breasts. Heat up a skillet, squirt in some olive oil (or just use a non-stick pan — I do if I’m feeling lazy), and cook chicken on medium-ish until golden. Don’t overthink it. Salt, pepper, a little garlic if you’re feeling wild.
- Set the chicken aside but maybe sneak a piece. That’s cook’s tax, right?
- In the same pan, add your minced garlic and let it sizzle for 30 seconds—or until your kitchen smells amazing. Stir constantly so it doesn’t burn (I learned this the hard way…).
- Whisk the cornstarch into the milk in a small bowl, then pour it in with the garlic. Now, keep whisking like mad till it starts to thicken. It kind of looks sketchy for a minute, you’ll see, but it smooths out once it heats through.
- When it’s about as thick as a milkshake, lower the heat. Stir in the Greek yogurt and Parmesan cheese. Watch it become creamy and cheesy – I always taste for salt and, if it’s not punchy enough, in goes another pinch.
- Dump the chicken back in, then add your cooked pasta. Start tossing everything together — you may need a splash or two of that pasta water to make it silky. If it looks gloppy, just keep stirring and add another spoon of water. It comes together, swear.
- Top with parsley if you want. I rarely bother, but it looks nice for photos!
Stuff I Wish I’d Known Earlier (Notes)
- If you use pre-cooked chicken, add it right at the end so it doesn’t dry out. (My mother-in-law always overcooks it, ssshh.)
- Don’t let the sauce boil after adding yogurt or it can separate and turn weirdly grainy. Little steamy bubbles, yes; rolling boil, nope.
- I think it actually tastes better the next day, but that’s just me. And maybe my mildly unhinged approach to leftovers.
Things I Messed With (Variations)
- Added frozen peas once — kind of a win, unless you’re anti-pea (you know who you are, cousin Lou).
- Swapped chicken for shrimp and, surprisingly, it was pretty ace.
- Tried making it with cauliflower purée instead of dairy… yeah, wouldn’t recommend unless you really love cauliflower. Like, love-love.
- Sometimes I toss in mushrooms or spinach if they’re lurking in the fridge.
Kit You’ll Need (Or Make Do With)
I usually grab a big pot for the pasta—a Dutch oven if it’s clean—and a skillet or frying pan for the sauce. If you’ve only got one big pan, just do it in batches or mix it all at the end. I used to have a fancy garlic press, but a knife works in a pinch. No whisk? Use a fork; it just takes more elbow grease.
Stash It (But Good Luck With Leftovers)
If you somehow don’t eat it all at once, chuck it in a container (airtight’s best) and store in the fridge for up to two days. Avoid the microwave — the sauce sometimes separates. Warming it gently on the stove works better, just keep stirring. Though honestly, in my house it never lasts more than a day!
What We Eat This With (Serving Ideas)
So, I love throwing together a quick salad—just lettuce, tomatoes, a dash of lemon—nothing fancy. Some garlic bread if it’s movie night (my brother calls me an enabler). On colder evenings I’ll make steamed broccoli for that “look, I did something healthy” feeling. If it’s summer, maybe just the pasta and a cold beer. It’s flexible.
Don’t Make My Mistakes (Pro Tips)
- I once tried rushing the sauce on high heat. Regretted it because the yogurt curdled into these odd little blobs. Keep it low and slow.
- Always, always save that pasta water. I promise you, the one time you don’t, the sauce will be thick as spackle. (That’s Murphy’s law, isn’t it?)
- If you run out of Parmesan mid-way, you can supplement with a bit of grated mozzarella—but don’t overdo it, or things get too stringy. Learned that the fun way.
Questions People Actually Ask Me (FAQ)
- Can I make this gluten-free?
- Yep! Just swap in your favorite GF pasta. Or, spiralized zucchini if you’re brave. I tried that once — wasn’t bad, just not Alfredo, you know?
- Does this freeze alright?
- Not really. The sauce goes a bit strange; the texture’s just off somehow. Better to eat fresh or within a day or two — though if you have tips for freezing, please send them my way!
- Can I use rotisserie chicken?
- Absolutely. In fact, I probably do that more often than I cook chicken from scratch. It’s a midweek miracle.
- What’s the best milk to use?
- I always use semi-skimmed or 2%, but whole milk tastes a bit richer if you want that (or, on second thought, even almond or oat milk works if you’re dairy-free). Just avoid anything very watery.
- How spicy can I make it?
- Go wild. Sometimes I add a pinch of chili flakes — my partner says it’s blasphemy, but I like the heat. Totally optional.
- Is the Greek yogurt flavor noticeable?
- Once it’s all mixed in, not really! It just adds a little tang, but that’s drowned out by the cheese and garlic. Unless you accidentally add the whole tub (I’ve done that; wouldn’t recommend).
Alright, that’s my not-so-secret Low Calorie Chicken Alfredo. Anyone else have leftover sauce on their chin after this? No? Just me? Never mind, then. Cheers—and happy cooking!
Ingredients
- 2 boneless, skinless chicken breasts
- 8 oz whole wheat fettuccine
- 1 cup low-fat milk
- 2 tbsp light cream cheese
- 1/3 cup grated Parmesan cheese
- 2 tsp olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- 2 tbsp chopped parsley (optional)
Instructions
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1Cook the whole wheat fettuccine according to package instructions. Drain and set aside.
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2Season chicken breasts with salt and pepper. Heat 1 teaspoon olive oil in a non-stick skillet over medium heat. Cook chicken for 6-7 minutes per side or until cooked through. Remove and slice thinly.
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3In the same skillet, add remaining olive oil and minced garlic. Sauté for 1 minute until fragrant.
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4Whisk in low-fat milk, light cream cheese, and grated Parmesan cheese. Stir until smooth and slightly thickened, about 3-4 minutes.
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5Add the cooked pasta and sliced chicken to the skillet. Toss until well coated in the sauce. Adjust seasoning with salt and pepper if needed.
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6Garnish with chopped parsley, serve warm, and enjoy.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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