Low Calorie Chicken Alfredo (Print Version)

Creamy low-calorie Alfredo with chicken and whole-wheat fettuccine, ready in 35 minutes for a lighter comfort meal.

# What You’ll Need:

→ Proteins

01 - 2 medium skinless, boneless chicken breasts (about 14 oz total), sliced into strips

→ Pasta

02 - 10 oz whole-wheat or high-fiber fettuccine (dry)

→ Vegetables & Aromatics

03 - 3 garlic cloves, minced
04 - 2 tablespoons fresh parsley, chopped (plus more for garnish)

→ Light Alfredo Sauce

05 - 1 tablespoon olive oil (divided)
06 - 2 tablespoons all-purpose flour
07 - 2 cups low-fat milk (1% or skim)
08 - 1/4 cup reduced-fat cream cheese, softened
09 - 1/3 cup grated Parmesan cheese
10 - 1/2 teaspoon salt
11 - 1/4 teaspoon freshly ground black pepper
12 - Pinch ground nutmeg (optional)

# How to Make It:

01 - Bring a large pot of generously salted water to a boil. Add the fettuccine and cook until al dente according to package directions. Reserve 1/2 cup of the pasta cooking water, then drain the pasta and set aside.
02 - Heat 1/2 tablespoon of the olive oil in a large nonstick skillet over medium heat. Season the chicken strips lightly with salt and pepper, add to the pan, and sauté 5–6 minutes, turning once, until cooked through and golden. Transfer the chicken to a plate and keep warm.
03 - Add the remaining 1/2 tablespoon olive oil to the skillet and reduce heat to medium-low. Add the minced garlic and cook about 1 minute until fragrant, taking care not to brown it.
04 - Sprinkle the flour over the garlic and stir constantly to form a smooth paste. Cook 30–45 seconds to remove the raw flour taste.
05 - Gradually whisk in the milk, breaking up any lumps and stirring constantly until the mixture thickens. Add the cream cheese and continue whisking until the sauce is smooth and slightly thickened, about 3–4 minutes. Stir in the Parmesan, salt, pepper, and nutmeg if using, and adjust seasoning to taste.
06 - Return the cooked chicken to the skillet, add the drained fettuccine, and toss gently to coat. If the sauce is too thick, add up to the reserved 1/2 cup pasta water a few tablespoons at a time to reach the desired consistency. Stir in the chopped parsley.
07 - Divide among warmed plates, garnish with additional parsley and a sprinkle of Parmesan if desired, and serve immediately.

# Additional Tips::

01 -
  • No one will guess how light this Alfredo is—the sauce tastes genuinely decadent.
  • It&s become my go-to dish whenever I crave comfort without the food coma aftermath.
02 -
  • I once rushed the milk into the flour, and lumps haunted my sauce—slowly pouring and whisking is a must.
  • Letting the chicken rest on a plate for a few minutes keeps it juicy instead of dry when mixed back in.
03 -
  • If the sauce looks too thick, add reserved pasta water a spoonful at a time instead of milk—taste stays richer that way.
  • Softening the cream cheese before adding prevents tiny bits from hiding in your sauce.
Go Back