Creamy Skinny Chicken Alfredo

This hearty low-calorie chicken Alfredo has become my weeknight dinner salvation when I'm craving comfort food without the guilt. The creamy sauce coats every bite of tender chicken and bright broccoli, delivering all the indulgence of traditional Alfredo but with fewer calories.

I first discovered this lighter version when trying to recreate my favorite restaurant dish at home without the heavy cream. Now my family requests it weekly, and they actually prefer it to the original richer version!

Ingredients

• Pasta: any shape provides the perfect base for catching the creamy sauce while keeping you satisfied
• Broccoli florets: add vibrant color, vitamin C, and fiber making this a complete meal in one bowl
• Chicken breasts: deliver lean protein that keeps you full longer, choose organic if possible
• Olive oil: adds heart-healthy fats that help your body absorb nutrients
• Seasonings: garlic powder, paprika, Italian seasoning, salt, and pepper create depth of flavor without extra calories
• Onion and fresh garlic: form the aromatic base that makes the sauce taste like it simmered all day
• All-purpose flour: helps thicken the sauce without heavy cream, use whole wheat for extra nutrition
• Chicken stock: enhances the savory flavor, look for low-sodium varieties
• Whole milk: provides creaminess with fewer calories than heavy cream
• Cream cheese: creates that signature Alfredo silkiness with half the fat of traditional recipes
• Freshly grated Parmesan cheese: adds authentic flavor, always grate your own for the best melt and flavor

Step-by-Step Instructions

Cook the Pasta and Broccoli:

Boil pasta in generously salted water until al dente according to package directions. This usually takes 8 to 10 minutes but check frequently as overcooked pasta will become mushy. During the final minute of cooking add your broccoli florets to the water. This perfectly blanches the broccoli without dirtying another pot. Drain everything together and set aside while you prepare the chicken and sauce.

Prepare the Chicken:

Heat a large skillet over medium heat and add olive oil. Season chicken breasts thoroughly with the spice mixture ensuring even coverage on both sides. Add chicken to the hot pan and cook for 5 to 6 minutes per side until the internal temperature reaches 165°F. The outside should develop a golden crust while the inside remains juicy. Remove chicken from the pan and let it rest for 5 minutes before slicing to keep the juices from escaping.

Create the Alfredo Base:

Using the same pan with all those flavorful chicken bits maintain medium heat and add another tablespoon of olive oil. Add diced onion and cook for 3 to 5 minutes until they become translucent and slightly golden. Add minced garlic and cook for just 30 seconds until fragrant being careful not to burn it. Immediately whisk in flour and cook for about 30 seconds to remove the raw flour taste this creates a roux that will thicken your sauce.

Build the Sauce:

Gradually pour in chicken stock and milk while continuously whisking to prevent lumps from forming. This slow addition is crucial for a smooth sauce. Bring the mixture to a gentle simmer watching as it begins to thicken slightly. Add cream cheese and Parmesan in small portions whisking constantly until completely melted and incorporated. The sauce should coat the back of a spoon but still flow easily. Season generously with salt and pepper tasting as you go.

Combine and Serve:

Add the drained pasta and broccoli directly to the sauce in the pan. Gently fold everything together ensuring each piece gets coated in the creamy sauce. Place sliced chicken on top or mix it throughout depending on your preference. Garnish with additional Parmesan cheese and fresh parsley if desired. Serve immediately while hot and creamy.

The cream cheese is truly the secret ingredient in this recipe. I discovered it by accident when I was out of heavy cream one evening and needed a substitute. The tanginess adds complexity that balances the richness perfectly while adding creaminess with far fewer calories than traditional Alfredo sauce.

Storage and Reheating

This lighter chicken Alfredo stores beautifully in airtight containers in the refrigerator for up to 4 days. The sauce may thicken slightly when cold but returns to its creamy consistency when reheated. For best results reheat gently on the stovetop with a splash of milk or chicken broth to loosen the sauce. Microwave reheating works well too just use 50% power and stir halfway through to ensure even heating without overcooking the chicken.

Ingredient Substitutions

This recipe is incredibly flexible and works with whatever you have on hand. Swap the chicken for shrimp or white beans for a different protein source. Any vegetable works well here cauliflower asparagus peas or spinach are excellent alternatives to broccoli. For a dairy free version use plant based milk almond based cream cheese and nutritional yeast instead of Parmesan. Whole wheat or gluten free pasta works perfectly too just be sure to cook according to package directions as cooking times may vary.

Making It Ahead

This chicken Alfredo is perfect for busy weeknights because components can be prepared in advance. Cook and slice the chicken up to two days ahead and store in the refrigerator. The sauce can be made separately and stored for up to three days just reheat gently and thin with a little milk if needed. Cook pasta just before serving for the best texture but if you want to fully prepare ahead undercook the pasta slightly so it doesnt become mushy when reheated with the sauce.

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Recipe FAQs

→ Can I use different pasta shapes for this dish?

Yes, absolutely! This dish works well with any pasta shape. Fettuccine is traditional, but penne, rotini, or bow ties are excellent alternatives that hold the sauce nicely.

→ How do I prevent the sauce from becoming lumpy?

To ensure a smooth sauce, whisk continuously when adding the flour to create a roux, then gradually add the liquids while whisking. When incorporating the cheeses, make sure the sauce is hot but not boiling, and stir until completely melted.

→ Can I make this dish ahead of time?

While best served fresh, you can prepare components ahead of time. Cook the chicken and make the sauce separately, storing in the refrigerator for up to 2 days. Cook pasta fresh, then combine and reheat gently, adding a splash of milk if needed to revive the sauce.

→ What can I substitute for cream cheese?

Greek yogurt makes an excellent substitute for cream cheese in this lighter version. Use the same amount, but add it off-heat to prevent curdling. Mascarpone or ricotta can also work for a different but equally delicious flavor profile.

→ Can I add other vegetables to this dish?

Absolutely! This versatile dish works well with added spinach, asparagus, peas, or mushrooms. For leafy greens, add them at the very end to just wilt. For firmer vegetables, blanch them with the pasta or sauté separately before combining.

→ How can I make this dish even lower in calories?

To further reduce calories, use chicken breast tenderloins, skim milk instead of whole, reduced-fat cream cheese, and increase the ratio of broccoli to pasta. You could also substitute zucchini noodles or spaghetti squash for some or all of the pasta.