Name: Delicious Low Calorie Chicken Alfredo in Under 30 Minutes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 8 ounces Pasta (Any shape; whole wheat or zucchini noodles are fantastic, low-calorie alternatives.); 2 pounds Chicken Breasts (Pound them flat for even cooking or opt for pre-cooked varieties.); 2 cups Broccoli Florets (Feel free to replace with spinach or peas for a different twist.); 1 medium Onion (Sauté until translucent; shallots can also work well.); 3 cloves Garlic (Use less if you prefer a milder flavor.); 2 tablespoons Olive Oil (Swap with butter if you prefer a richer taste.); 2 tablespoons All-Purpose Flour (Cornstarch is a gluten-free alternative.); 1 cup Chicken Stock (Vegetable stock or water makes a suitable substitute.); 1 cup Whole Milk (Low-fat or plant-based milk are excellent options.); 2 ounces Cream Cheese (For a lighter version, use a dairy-free option.); 1/4 cup Parmesan Cheese (Nutritional yeast is a great vegan alternative.)

As I stirred the pot, a delightful aroma filled the kitchen, wrapping me in a warm embrace. There’s something magical about a comforting Low Calorie Chicken Alfredo that takes me back to cozy family dinners—without the guilt! This creamy garlic sauce coats tender chicken and fresh broccoli in a way that feels indulgent yet is remarkably light, boasting just 496 calories per serving. Best of all, it comes together in under 30 minutes, making it a perfect weeknight dish that pleases both the palate and the schedule. With flavor this rich and satisfying, who needs fast food? Are you ready to elevate your dinner game? Let’s dive into this delicious recipe together!

Why is this Chicken Alfredo a Must-Try?

Quick and Easy: You can whip up this meal in under 30 minutes, making it perfect for busy weeknights.

Guilt-Free Indulgence: With only 496 calories per serving, you can enjoy this creamy dish without the heavy feeling.

Flavorful and Nourishing: The combination of garlic, tender chicken, and vibrant broccoli offers a delicious twist that leaves you satisfied.

Versatile Options: Feel free to substitute chicken with shrimp or explore veggie alternatives for a lighter experience. For another quick and healthy idea, check out my delightful Lemon Herb Chicken and Rice.

Crowd-Pleaser: This dish appeals to everyone at the table, from kids to adults, making it ideal for family dinners. You might also enjoy pairing it with a side salad for a complete meal!

Low Calorie Chicken Alfredo Ingredients

For the Pasta
• Pasta – Choose any shape; whole wheat or zucchini noodles are fantastic, low-calorie alternatives.

For the Chicken
• Chicken Breasts – A lean protein source; pound them flat for even cooking or opt for pre-cooked varieties.

For the Vegetables
• Broccoli Florets – Adds vibrant color and nutrition; feel free to replace with spinach or peas for a different twist.
• Onion – Sauté until translucent to enhance the flavor; shallots can also work well in this dish.
• Garlic – Fresh cloves bring aromatic goodness; use less if you prefer a milder flavor.

For the Sauce
• Olive Oil – Used for sautéing; you can swap it with butter if you prefer a richer taste.
• Garlic Powder, Paprika, Italian Seasoning, Salt, Pepper – These seasonings amplify flavors; adjust to fit your taste.
• All-Purpose Flour – Thickens the sauce; cornstarch is a great gluten-free alternative.
• Chicken Stock – Infuses the sauce with flavor; vegetable stock or water makes a suitable substitute.
• Whole Milk – Adds creaminess; low-fat or plant-based milk are excellent options for a lighter dish.
• Cream Cheese – Gives richness to the sauce; for a lighter version, you can choose to omit it or use a dairy-free cream cheese.
• Parmesan Cheese – Delivers a savory finish; nutritional yeast is a great vegan alternative.

This Low Calorie Chicken Alfredo is not only delicious but also tailored for your quick dinner needs!

Step‑by‑Step Instructions for Low Calorie Chicken Alfredo

Step 1: Cook the Pasta and Broccoli
Begin by bringing a large pot of salted water to a rolling boil. Add your pasta of choice and cook according to package instructions until al dente, usually about 8-10 minutes. In the final minute, carefully add the broccoli florets to the pot. Once cooked, drain the pasta and broccoli together, and set them aside to allow any excess water to evaporate.

Step 2: Sauté the Chicken
In a spacious skillet, heat 2 tablespoons of olive oil over medium heat. Season the pounded chicken breasts with salt, pepper, and a sprinkle of paprika. Cook the chicken for 5-6 minutes on each side until it’s golden brown and no longer pink in the center. Once cooked, transfer the chicken to a cutting board and let it rest for 5 minutes before slicing into strips.

Step 3: Sauté the Onion and Garlic
Using the same skillet, add a bit more olive oil if needed, then toss in the minced onion. Sauté for about 3-4 minutes, stirring frequently, until the onion becomes translucent. Next, add minced garlic and cook for an additional 1-2 minutes until it’s fragrant and golden. This aromatic base is essential for your Low Calorie Chicken Alfredo sauce.

Step 4: Make the Sauce
Sprinkle 2 tablespoons of all-purpose flour over the sautéed onions and garlic, stirring constantly for about one minute to toast the flour lightly. Gradually whisk in 1 cup of chicken stock and 1 cup of whole milk, bringing the mixture to a gentle simmer. Then, add in 2 ounces of cream cheese and 1/4 cup of grated Parmesan cheese, whisking until the sauce is creamy and smooth.

Step 5: Combine Pasta and Vegetables
Once the sauce is velvety, add the drained pasta and broccoli directly into the skillet. Toss everything together gently, ensuring that the pasta and broccoli are well-coated in the creamy garlic Alfredo sauce. If the sauce seems too thick, you can use a splash of reserved pasta cooking water to achieve your desired consistency.

Step 6: Serve with Sliced Chicken
Plate your delicious Low Calorie Chicken Alfredo by serving the pasta mixture onto dishes, then artfully lay the sliced chicken on top. Finish with an extra sprinkle of grated Parmesan for added flavor and garnish with fresh herbs if desired. Enjoy this comforting yet guilt-free dish that’s ready in under 30 minutes!

Make Ahead Options

These Low Calorie Chicken Alfredo are perfect for meal prep enthusiasts! You can prepare the chicken and vegetables up to 24 hours in advance by cooking them as directed, allowing them to cool, and then refrigerating in airtight containers. The creamy sauce can also be made ahead; just store it separately and reheat gently. To maintain quality, add a splash of milk when warming to keep the sauce smooth. When you’re ready to serve, simply cook the pasta—this takes about 10 minutes—combine everything in one pot, and enjoy a restaurant-quality meal without the fuss, making your busy weeknights a breeze!

Storage Tips for Low Calorie Chicken Alfredo

Fridge: Keep leftovers in an airtight container for up to 3 days to maintain taste and freshness.

Freezer: You can freeze portions for up to 2 months; let the dish cool completely before transferring it to a freezer-safe container.

Reheating: When ready to enjoy, thaw overnight in the fridge, then reheat gently on the stove, adding a splash of milk to restore creaminess to your Low Calorie Chicken Alfredo.

Room Temperature: It’s best to avoid leaving the dish out for more than 2 hours to ensure food safety.

Low Calorie Chicken Alfredo Variations

Feel free to get creative and customize this delightful dish to suit your taste buds and dietary needs!

Seafood Swap: Replace chicken with shrimp for a seafood twist, adding a lovely briny flavor.
Vegetarian Version: Omit the chicken and double the veggies for a hearty, plant-based meal that’s just as satisfying.
Add Extra Greens: Toss in spinach or kale at the end for a nutritious boost and vibrant color.
Zesty Citrus: Squeeze in fresh lemon juice just before serving to brighten the flavors and add a refreshing zing.
Herbed Delight: Incorporate fresh herbs like basil or parsley for an added layer of freshness that complements the creamy sauce beautifully.
Cheesy Cheddar Addition: Replace Parmesan with sharp cheddar for a different cheesy flavor that kids will love.
Creamy Vegan Option: Substitute cream cheese and milk with dairy-free alternatives to make a lush, vegan-friendly sauce without sacrificing creaminess.
Spicy Kick: Add a dash of crushed red pepper flakes for some heat, elevating the dish to a whole new level of flavor.

For more delightful recipes, don’t miss out on my cozy Butter Chicken or the savory Garlic Parmesan Chicken to keep your meal planning exciting!

What to Serve with Low Calorie Chicken Alfredo

Elevate your dining experience with delightful complements that not only satisfy but also enhance each bite of this creamy dish.

Garlic Bread: Perfectly toasted garlic bread adds a crunchy texture that contrasts beautifully with the creamy pasta. It’s great for soaking up any leftover sauce!
Mixed Green Salad: A light salad with fresh greens and a zesty vinaigrette balances the richness of the Alfredo, providing a refreshing crunch.
Roasted Vegetables: Roasting seasonal veggies like bell peppers, zucchini, or carrots brings out their natural sweetness and adds depth to your meal.
Steamed Asparagus: Tender asparagus offers an elegant touch and a hint of earthiness, making it a fantastic pairing for the chicken Alfredo’s creaminess.
White Wine: A chilled glass of Sauvignon Blanc complements the dish’s flavors, cutting through the creaminess with its crisp acidity.
Fruit Sorbet: For dessert, indulge in a light fruit sorbet; its fruity notes serve as a refreshing end to your meal, cleansing the palate.
Pesto Flatbread: This herbaceous flatbread can add a pop of color and flavor, making it a tasty addition alongside your creamy pasta.

Each of these pairings will bring a delightful aspect to your table, ensuring a wholesome and enjoyable meal.

Expert Tips for Low Calorie Chicken Alfredo

Salt the Water: Make sure to salt the pasta water generously; it enhances the overall flavor of your Low Calorie Chicken Alfredo.
Reserve Pasta Water: Save some of the pasta cooking water before draining; it helps to adjust the sauce consistency if needed.
Perfect Chicken: Use a meat thermometer to ensure your chicken is cooked through without drying out. Aim for an internal temperature of 165°F.
Customize Veggies: Feel free to use other veggies like bell peppers or spinach; just remember to adjust cooking times accordingly to maintain freshness.
Store Leftovers Wisely: Keep leftovers in an airtight container for up to 3 days. Reheat gently and add a splash of milk to restore creaminess.

Low Calorie Chicken Alfredo Recipe FAQs

What if my broccoli is too soft?
Absolutely! If your broccoli is soft, it’s likely overcooked. Always add it to the pasta water during the last minute of cooking for the perfect crispness. For a vibrant bite, you can also steam it separately for 3-4 minutes, then toss it with the pasta.

How do I store leftovers properly?
Very simple! Store your Low Calorie Chicken Alfredo in an airtight container in the fridge for up to 3 days. Make sure to cool it completely before sealing. When reheating, add a splash of milk to help restore the creamy texture of the sauce.

Can I freeze this meal for later?
Absolutely! Once cooled, transfer your Low Calorie Chicken Alfredo to freezer-safe containers or bags. It can last up to 2 months in the freezer. To reheat, thaw in the fridge overnight and warm gently on the stove while stirring in a bit of milk.

What if my sauce is too thick?
Great question! If your sauce is thicker than you’d like, just add a little reserved pasta cooking water to loosen it up. Start with a tablespoon at a time, stirring until you reach your desired consistency. This tip works wonders for achieving that velvety sauce.

Are there any allergies I should watch out for?
Yes, definitely! If you or anyone you serve has dairy allergies, consider substituting the cream cheese and Parmesan with dairy-free alternatives. For gluten sensitivities, using gluten-free pasta and cornstarch instead of flour would be perfect.

What’s the best way to reheat the chicken?
To ensure your chicken stays juicy when reheating, slice it into smaller pieces, then warm it gently in a skillet over low heat for about 3-5 minutes, adding a splash of chicken stock or olive oil. This helps retain moisture and prevents it from drying out.