Skinny Garlic Chicken Alfredo

This hearty low-calorie Chicken Alfredo has become my weeknight dinner salvation when I crave comfort food without the guilt. The creamy sauce coats every bite of tender chicken and pasta, delivering that classic Alfredo experience with significantly fewer calories than the restaurant version.

I first created this lightened version when trying to maintain our family pasta night tradition while making healthier choices. Now it's requested more often than the full fat version because everyone agrees it tastes just as decadent without the heavy feeling afterward.

Ingredients

• Pasta: Any shape works beautifully serves as the foundation for our dish
• Broccoli florets: Add vibrant color nutritional value and a pleasant textural contrast
• Chicken breasts: Provide lean protein and make this a satisfying complete meal
• Olive oil: Used in moderation to sauté adds heart healthy fats
• Seasonings: Including garlic powder paprika Italian herbs salt and pepper create depth of flavor
• Onion and fresh garlic: Form the aromatic base that makes this sauce taste like it simmered all day
• All purpose flour: Helps thicken our sauce without needing heavy cream
• Chicken stock: Enhances the savory notes while adding minimal calories
• Whole milk: Provides creaminess with significantly less fat than heavy cream
• Cream cheese: The secret ingredient that creates silky texture with much less fat than traditional Alfredo
• Parmesan cheese: Adds authentic flavor while a little goes a long way

Step-by-Step Instructions

Cook the Pasta and Broccoli:

Boil pasta in generously salted water until al dente according to package directions. Add broccoli florets during the final minute of cooking to blanch them perfectly without dirtying another pot. They should turn bright green and remain slightly crisp. Drain everything together and set aside while preparing the other components.

Prepare the Chicken:

Season chicken breasts evenly with the garlic powder paprika Italian seasoning salt and pepper mixture. Heat olive oil in a large pan over medium heat until shimmering but not smoking. Cook chicken for 5 to 6 minutes per side until the internal temperature reaches 165°F and a golden crust forms. Remove chicken to a cutting board and allow it to rest for 5 minutes before slicing to keep juices from escaping. This resting period is crucial for maintaining moisture.

Create the Lightened Alfredo Base:

Using the same pan with all those flavorful chicken bits add olive oil and minced onion. Cook the onion for 3 to 5 minutes until it becomes translucent and soft. Add minced garlic and sauté for just 30 seconds until fragrant being careful not to burn it as this would create bitterness. Quickly whisk in flour and cook for 30 seconds to eliminate the raw flour taste while creating a roux that will thicken our sauce.

Develop the Creamy Sauce:

Gradually pour in chicken stock and milk while continuously whisking to prevent lumps from forming. This slow addition is key to creating a smooth base. Bring mixture to a gentle simmer and maintain heat without boiling which could break the sauce. Add cream cheese and Parmesan gradually whisking until completely melted and incorporated. Season generously with salt and pepper according to your taste preferences remembering that proper seasoning elevates the entire dish.

Combine and Serve:

Add the drained pasta and broccoli directly to the sauce pan tossing gently to coat every piece with the velvety sauce. Top with sliced chicken or gently fold it in depending on your presentation preference. Finish with a light sprinkle of additional Parmesan and fresh parsley if desired for both flavor and visual appeal.

Save

This dish truly transformed my relationship with comfort food cooking. The cream cheese is my absolute favorite ingredient swap because it creates that signature Alfredo silkiness with far fewer calories than traditional heavy cream. My children actually started requesting extra broccoli in their portions which has never happened with any other recipe I have tried.

Make-Ahead and Storage

This lightened Chicken Alfredo reheats beautifully making it perfect for meal prep. Store individual portions in airtight containers in the refrigerator for up to 4 days. When reheating add a splash of milk and stir frequently to revitalize the sauce. The texture actually improves on day two as the flavors have time to meld together even more deeply. I often make a double batch specifically to have planned leftovers for busy weekdays.

Smart Substitutions

For a gluten free option simply swap regular pasta for your favorite gluten free variety and use cornstarch instead of flour for thickening. Need a dairy free version? Replace milk with unsweetened almond milk use dairy free cream cheese and nutritional yeast instead of Parmesan. Going vegetarian? Omit the chicken and double the broccoli or add sautéed mushrooms for meaty texture and umami flavor. I have tested all these variations with family members who have different dietary needs and they all work wonderfully.

Nutritional Boosts

Transform this already nutritious meal into a superfood powerhouse with simple additions. Mix in 2 cups of fresh spinach during the final toss to add iron and vitamins with minimal impact on flavor. Sprinkle with hemp hearts before serving for omega fatty acids and additional protein. Use whole grain or legume based pasta to increase the fiber content substantially. My personal favorite upgrade is adding roasted red peppers which introduce vitamin C and a slight sweetness that complements the savory sauce.

Recipe FAQs

→ Can I use frozen broccoli instead of fresh?

Yes, frozen broccoli works well in this dish. Add it directly to the pasta during the last 2-3 minutes of cooking time instead of just the last minute that fresh broccoli requires. No need to thaw it first.

→ What can I substitute for cream cheese?

Greek yogurt makes an excellent lower-calorie substitute for cream cheese. Use the same amount (2 oz) and add it off the heat to prevent curdling. Mascarpone or ricotta can also work but may affect the calorie count.

→ Can I make this dish ahead of time?

Yes, though pasta dishes are best fresh. If making ahead, slightly undercook the pasta, store the components separately, and reheat gently with a splash of milk to refresh the sauce. Consume within 2 days for best quality.

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

To further reduce calories, use reduced-fat milk instead of whole milk, reduce the Parmesan to 1/3 cup, and increase the broccoli while slightly decreasing the pasta portion. You could also substitute zucchini noodles for half the pasta.

→ What protein options can I use instead of chicken?

This versatile dish works well with shrimp, turkey breast, or white fish for animal proteins. For vegetarian options, try firm tofu, chickpeas, or white beans - all maintain the dish's light character while providing protein.

→ Can I use gluten-free pasta in this dish?

Absolutely! Substitute your favorite gluten-free pasta and ensure you use a gluten-free flour for the roux when making the sauce. Rice, corn, or chickpea pasta varieties all work well with this creamy sauce.