I reworked classic Chicken Alfredo into a skinny garlic Alfredo that fits neatly into Dinners Under 500 Calories, clocks in at just 496 calories per serving, and can be on your table in under 30 minutes.
I love taking heavy comfort food and making it smarter, and this Low Calorie Chicken Alfredo is one of my favorite wins. Tender chicken breasts and bright broccoli florets get coated in a silky skinny garlic Alfredo that’s surprisingly rich for something so light.
I swear it tastes better than the original and even qualifies as a Healthy Low Calorie Dinner, plus it’s one of those Dinners Under 500 Calories that actually fills you up. It comes together in under 30 minutes so weeknights stop sounding boring, and honestly you might ditch the old recipe after one bite.
Ingredients
- Whole wheat fettuccine: Adds fiber and slow carbs, keeps you full longer, tastes hearty.
- Chicken breasts: Lean protein source, builds muscle and keeps dish satisfying, it’s not greasy.
- Broccoli florets: Packed with fiber, vitamins and crunch, adds color and freshness.
- Reduced fat cream cheese: Creamy texture with fewer calories, gives richness without heavy guilt.
- Parmesan cheese: Umami salty punch, small amount goes a long way.
- Low fat milk: Light creaminess, lowers calories compared to cream but still smooth.
- Garlic: Sharp savory bite, boosts flavor and may help immunity.
- Lemon juice: Brightens the sauce with acidity, cuts richness and tastes fresh.
Ingredient Quantities
- 12 oz whole wheat fettuccine
- 1 lb boneless skinless chicken breasts (about 2 small breasts)
- 2 cups broccoli florets
- 1 tablespoon olive oil
- 3 cloves garlic
- 1 1/2 cups low fat milk (1%)
- 1/2 cup low sodium chicken broth
- 4 oz reduced fat cream cheese
- 1/2 cup grated Parmesan cheese
- 1 tablespoon cornstarch
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried Italian seasoning or 2 tablespoons fresh parsley
How to Make this
1. Bring a large pot of salted water to a boil and cook 12 oz whole wheat fettuccine until just al dente according to package directions; in the last 3 minutes add 2 cups broccoli florets to the pasta water to blanch. Reserve about 1/2 cup pasta cooking water, then drain pasta and broccoli and set aside.
2. Meanwhile cut 1 lb boneless skinless chicken breasts into bite size pieces, season with 1/2 teaspoon salt, 1/4 teaspoon black pepper and 1/2 teaspoon dried Italian seasoning or chopped fresh parsley. Heat 1 tablespoon olive oil in a large skillet over medium high heat and cook chicken until golden and cooked through, about 5 to 7 minutes. Remove chicken to a plate.
3. Lower heat to medium, add the 3 cloves garlic finely minced to the same skillet and cook 30 to 45 seconds until fragrant but not browned, scraping up any browned bits from the chicken for extra flavor.
4. Take 2 tablespoons of the 1 1/2 cups low fat milk and whisk the 1 tablespoon cornstarch into it until smooth to make a slurry. Add the remaining milk and the 1/2 cup low sodium chicken broth to the skillet and bring to a gentle simmer.
5. Whisk the cornstarch slurry into the simmering milk mixture, then add 4 oz reduced fat cream cheese cut into small cubes so it melts evenly. Stir constantly until the sauce is smooth and starts to thicken, about 2 to 4 minutes. Dont let it boil hard or the sauce can break.
6. Stir in 1/2 cup grated Parmesan cheese and 1 tablespoon lemon juice, taste and adjust with a little more salt or pepper if needed. If using fresh parsley add 2 tablespoons now, or if you used dried Italian seasoning you already added it to the chicken earlier.
7. Return the cooked chicken, pasta and broccoli to the skillet and toss gently to coat in the sauce. If the sauce seems too thick, loosen with a few tablespoons of the reserved pasta water until it reaches the consistency you like.
8. Cook together 1 minute to heat through, then serve immediately with extra Parmesan or parsley on top if you want. Quick tips: cube the cream cheese small so it melts faster, whisk the slurry well in cold milk so no lumps form, and dont overcook the garlic or it will taste bitter.
Equipment Needed
1. Large pot (6 to 8 quart) for boiling the pasta and blanching the broccoli
2. Large skillet or sauté pan (12 inch) to cook the chicken and make the sauce
3. Colander for draining pasta and broccoli
4. Cutting board for chopping chicken and broccoli
5. Chef’s knife (sharp) for cutting the chicken and garlic
6. Measuring cups and spoons for milk, broth, cornstarch and seasonings
7. Small bowl or measuring cup plus a whisk to make the cornstarch slurry and stir the sauce
8. Tongs or pasta fork and a wooden spoon or spatula to toss and finish the pasta
dont forget a plate to rest the cooked chicken while you make the sauce, it helps keep things tidy.
FAQ
Low Calorie Chicken Alfredo Recipe Substitutions and Variations
- Whole wheat fettuccine: swap for chickpea or lentil pasta for more protein, or spiralized zucchini for a very low cal version (cook zucchini only briefly so it dont get soggy).
- Boneless skinless chicken breasts: use firm tofu (press, cube and pan-sear) or diced turkey breast, both soak up the sauce and keep the dish hearty.
- Reduced fat cream cheese: replace with plain Greek yogurt (stir in off heat to avoid curdling) or 3 oz light ricotta for similar creaminess with fewer calories.
- 1 1/2 cups low fat milk: use unsweetened almond milk for fewer calories, or 1 cup milk + 1/2 cup low sodium chicken broth to keep a savory flavor; if using non-dairy add a touch more cornstarch to thicken.
Pro Tips
– Pat the chicken dry and season well before it hits a hot skillet. Don’t crowd the pan or you’ll steam the pieces instead of getting those tasty browned bits. Scrap those browned bits into the sauce later for extra flavor.
– Temper and handle the dairy gently. Whisk the cornstarch into cold milk first, add cream cheese in tiny cubes and keep the heat low so the sauce thickens slowly. If it looks like it might break, take the pan off the heat and whisk in a little reserved pasta water to bring it back together.
– Undercook the pasta slightly so it finishes cooking in the sauce and absorbs flavor. Reserve at least 1/2 cup of the starchy cooking water and add it a tablespoon at a time to get the sauce to the perfect cling-and-silky texture.
– Brighten and balance at the end. Add the lemon juice and taste before extra salt since Parmesan adds saltiness. Finish with fresh parsley or an extra sprinkle of Parmesan for color and punch.
Low Calorie Chicken Alfredo Recipe
I reworked classic Chicken Alfredo into a skinny garlic Alfredo that fits neatly into Dinners Under 500 Calories, clocks in at just 496 calories per serving, and can be on your table in under 30 minutes.
4
servings
633
kcal
Equipment: 1. Large pot (6 to 8 quart) for boiling the pasta and blanching the broccoli
2. Large skillet or sauté pan (12 inch) to cook the chicken and make the sauce
3. Colander for draining pasta and broccoli
4. Cutting board for chopping chicken and broccoli
5. Chef’s knife (sharp) for cutting the chicken and garlic
6. Measuring cups and spoons for milk, broth, cornstarch and seasonings
7. Small bowl or measuring cup plus a whisk to make the cornstarch slurry and stir the sauce
8. Tongs or pasta fork and a wooden spoon or spatula to toss and finish the pasta
dont forget a plate to rest the cooked chicken while you make the sauce, it helps keep things tidy.
Ingredients
12 oz whole wheat fettuccine
1 lb boneless skinless chicken breasts (about 2 small breasts)
2 cups broccoli florets
1 tablespoon olive oil
3 cloves garlic
1 1/2 cups low fat milk (1%)
1/2 cup low sodium chicken broth
4 oz reduced fat cream cheese
1/2 cup grated Parmesan cheese
1 tablespoon cornstarch
1 tablespoon lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried Italian seasoning or 2 tablespoons fresh parsley
Directions
- Bring a large pot of salted water to a boil and cook 12 oz whole wheat fettuccine until just al dente according to package directions; in the last 3 minutes add 2 cups broccoli florets to the pasta water to blanch. Reserve about 1/2 cup pasta cooking water, then drain pasta and broccoli and set aside.
- Meanwhile cut 1 lb boneless skinless chicken breasts into bite size pieces, season with 1/2 teaspoon salt, 1/4 teaspoon black pepper and 1/2 teaspoon dried Italian seasoning or chopped fresh parsley. Heat 1 tablespoon olive oil in a large skillet over medium high heat and cook chicken until golden and cooked through, about 5 to 7 minutes. Remove chicken to a plate.
- Lower heat to medium, add the 3 cloves garlic finely minced to the same skillet and cook 30 to 45 seconds until fragrant but not browned, scraping up any browned bits from the chicken for extra flavor.
- Take 2 tablespoons of the 1 1/2 cups low fat milk and whisk the 1 tablespoon cornstarch into it until smooth to make a slurry. Add the remaining milk and the 1/2 cup low sodium chicken broth to the skillet and bring to a gentle simmer.
- Whisk the cornstarch slurry into the simmering milk mixture, then add 4 oz reduced fat cream cheese cut into small cubes so it melts evenly. Stir constantly until the sauce is smooth and starts to thicken, about 2 to 4 minutes. Dont let it boil hard or the sauce can break.
- Stir in 1/2 cup grated Parmesan cheese and 1 tablespoon lemon juice, taste and adjust with a little more salt or pepper if needed. If using fresh parsley add 2 tablespoons now, or if you used dried Italian seasoning you already added it to the chicken earlier.
- Return the cooked chicken, pasta and broccoli to the skillet and toss gently to coat in the sauce. If the sauce seems too thick, loosen with a few tablespoons of the reserved pasta water until it reaches the consistency you like.
- Cook together 1 minute to heat through, then serve immediately with extra Parmesan or parsley on top if you want. Quick tips: cube the cream cheese small so it melts faster, whisk the slurry well in cold milk so no lumps form, and dont overcook the garlic or it will taste bitter.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 408g
- Total number of serves: 4
- Calories: 633kcal
- Fat: 19.3g
- Saturated Fat: 7g
- Trans Fat: 0.2g
- Polyunsaturated: 1g
- Monounsaturated: 5g
- Cholesterol: 135mg
- Sodium: 665mg
- Potassium: 858mg
- Carbohydrates: 73g
- Fiber: 7.8g
- Sugar: 7.5g
- Protein: 55.5g
- Vitamin A: 365IU
- Vitamin C: 37mg
- Calcium: 265mg
- Iron: 3.6mg
