Name: Low Calorie Chicken Alfredo
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 1 lb boneless, skinless chicken breasts or thighs; 8 oz whole wheat or low-calorie pasta (like shirataki or zucchini noodles); 2 tbsp olive oil or cooking spray; 3 cloves garlic, minced; 1 1/2 cups low-fat milk or unsweetened almond milk; 4 oz low-fat cream cheese or Greek yogurt; 1/2 cup grated Parmesan cheese; 1 tbsp flour or cornstarch (optional, for thickening); Salt and pepper, to taste; Optional: fresh parsley or basil for garnish

Jump to Recipe·Leave a Review

I make Low Calorie Chicken Alfredo when I want all the creamy, comforting flavors of classic Alfredo but with fewer calories and less guilt. It’s a lighter version that still feels indulgent and satisfying.

Why I’ll Love This Recipe

What I love about this recipe is how it uses simple, wholesome ingredients to create a creamy sauce without heavy cream or butter. The chicken stays tender and juicy, and the sauce clings beautifully to pasta, delivering that rich Alfredo taste in a healthier way.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
• boneless, skinless chicken breasts or thighs
• whole wheat or low-calorie pasta (like shirataki or zucchini noodles)
• olive oil or cooking spray
• garlic, minced
• low-fat milk or unsweetened almond milk
• low-fat cream cheese or Greek yogurt
• grated Parmesan cheese
• flour or cornstarch (optional, for thickening)
• salt and pepper
• fresh parsley or basil (optional)

directions

I start by seasoning the chicken with salt and pepper, then cooking it in a skillet with olive oil until browned and cooked through. I remove the chicken and set it aside. In the same pan, I sauté minced garlic until fragrant, then whisk in low-fat milk and a bit of flour or cornstarch to thicken the sauce gently. I stir in low-fat cream cheese or Greek yogurt until smooth, then add Parmesan cheese, seasoning with salt and pepper. I toss the cooked pasta in the sauce, slice the chicken, and add it back to the pan to combine everything. I finish with fresh herbs if I have them.

Servings and timing

This recipe serves about 4 people. Prep and cooking take roughly 30 minutes.

Variations

I sometimes swap regular pasta for zucchini noodles or spaghetti squash for an even lighter meal. Adding steamed broccoli or spinach boosts the nutrition. For dairy-free, I use coconut milk and nutritional yeast instead of cream cheese and Parmesan.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 2 days. To reheat, I warm the pasta gently on the stove, adding a splash of milk to keep the sauce creamy.

FAQs

Can I use frozen chicken?

Yes, I thaw it fully before cooking for best results.

How do I thicken the sauce without cream?

I use a small amount of flour or cornstarch mixed with milk to create a light roux.

Can I make this recipe vegan?

I substitute chicken with tofu or tempeh and use plant-based dairy alternatives.

What’s the best pasta for a low-calorie dish?

I like whole wheat, shirataki, or spiralized vegetables like zucchini noodles.

Can I prepare this ahead of time?

I prefer to make it fresh but leftovers reheat well with a little extra milk.

Conclusion

Low Calorie Chicken Alfredo is one of my favorite ways to enjoy creamy, comforting pasta without the heaviness. It’s satisfying, flavorful, and perfect for anyone watching calories but craving rich taste.