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Delightful Lightened-Up Chicken Alfredo: A Creamy & Comforting Classic

Chicken Alfredo is a beloved Italian-American classic, featuring tender pasta, succulent seasoned chicken, and the most incredible creamy Alfredo sauce. Our special recipe offers all the luxurious flavors you know and love, but with a clever twist to make it a lightened-up version, significantly reducing the calories without compromising on taste or texture. Prepare to indulge in a guilt-free comfort meal that will become a new family favorite!

The Irresistible Allure of Chicken Alfredo

There are few dishes that evoke such a profound sense of comfort and satisfaction as a generous plate of Chicken Alfredo. It’s the kind of meal that instantly warms you from the inside out, making it the perfect choice when those comfort food cravings strike. For many, this creamy pasta dish is a go-to for weeknight dinners, special occasions, or simply when you need a little culinary hug. However, traditional Alfredo sauce is notoriously rich, often packed with heavy cream, butter, and an abundance of cheese, leading to a high-calorie count that might deter those looking for healthier options.

That’s where our lightened-up Chicken Alfredo recipe comes in! We’ve meticulously crafted this version to deliver all the same incredible flavors and creamy texture you expect from an authentic Alfredo, but with a fraction of the calories. By making a few smart ingredient swaps in the sauce, we ensure that you can enjoy this comforting classic more frequently, without any lingering guilt. Get ready to rediscover Chicken Alfredo in a whole new, healthier light!

The Storied Origin of Alfredo Di Lelio’s Masterpiece

Have you ever wondered about the intriguing history behind the name “Alfredo”? This iconic dish is indeed named after an Italian chef, Alfredo Di Lelio, who first featured it at his restaurant in Rome in the early 1900s. Legend has it that Alfredo created the dish for his pregnant wife, who had lost her appetite. He prepared a simple yet rich pasta dish tableside with dramatic flair, using just butter and Parmesan cheese. This captivating presentation and the sublime taste quickly made it a hit among his patrons.

The dish’s fame truly soared around 1927 when silent-film stars Mary Pickford and Douglas Fairbanks, while on their honeymoon in Rome, fell in love with Alfredo’s creation. They brought the recipe back to America, turning it into their family’s signature dish and serving it often at lavish parties. From then on, “Alfredo” became a household name, synonymous with creamy, indulgent pasta. And let’s admit, “Alfredo sauce” certainly has a more sophisticated ring to it than “Al’s famous chicken,” doesn’t it?

Crafting the Perfect Lightened Alfredo Sauce

The heart of any great Chicken Alfredo is, undoubtedly, the sauce. Our lightened version maintains the rich, velvety consistency and deep flavor profile that makes Alfredo so beloved, all while making healthier choices. We achieve this by cleverly replacing high-fat ingredients with lighter alternatives, proving that you don’t need excessive butter or heavy cream to create a truly spectacular sauce. Here’s a closer look at the key ingredients that make our lightened Alfredo sauce so exceptional:

Olive Oil and Butter: We start with a harmonious blend of a small amount of olive oil and butter. This combination forms the perfect base, gently sautéing the garlic and setting the stage for the sauce. If you prefer to further reduce the saturated fat, you can certainly opt for an extra tablespoon of olive oil, omitting the butter entirely without a significant loss in flavor.
Minced Garlic: Freshly minced garlic is absolutely essential here, infusing the sauce with an aromatic depth that is simply unparalleled. While jarred minced garlic can work in a pinch, we highly recommend fresh garlic for that maximum, vibrant flavor. It’s a small effort that yields significant taste rewards.
All-Purpose Flour: This humble ingredient plays a crucial role as a thickening agent. When whisked with the fat, it creates a roux that gives our sauce its desirable body and smooth texture, ensuring it perfectly coats every noodle and piece of chicken.
Chicken Broth: This is one of our secret weapons for lightening up the sauce. Instead of relying solely on heavy cream, we substitute a significant portion with flavorful chicken broth. This not only dramatically cuts down on calories but also enhances the savory notes of the sauce, complementing the seasoned chicken beautifully.
Low-Fat Milk: To achieve that creamy richness without the heaviness, we use low-fat milk. Our tests show that 1% milk works wonderfully, providing sufficient body and creaminess. 2% or whole milk can also be used if preferred, offering an even richer consistency. We advise against skim milk or non-dairy alternatives like soy, almond, or oat milk, as they typically don’t thicken as well and can alter the overall flavor profile of the classic Alfredo.
Aromatic Seasonings: A carefully selected blend of Italian seasoning, chicken bouillon, salt, pepper, and a subtle dash of red pepper flakes provides incredible depth and complexity to the sauce. These seasonings are layered to create a well-rounded flavor. Remember to add salt gradually, as the chicken, pasta water, and chicken broth all contribute to the overall salinity of the dish. Feel free to adjust any of these seasonings to suit your personal preference for a truly customized taste experience.
Neufchâtel Cheese: This ingredient is a game-changer for a lighter Alfredo. Often labeled as having “1/3 less fat than cream cheese,” Neufchâtel cheese is remarkably similar to traditional cream cheese in texture and flavor, yet it significantly reduces the fat content of our sauce. It melts smoothly, adding a lovely tang and creaminess without the heavy caloric load.
Freshly Grated Parmesan Cheese: The quality of your Parmesan cheese makes a world of difference in this dish. Always opt for blocks of cheese and grate it fresh, rather than using pre-grated or canned varieties. Parmigiano Reggiano is our top recommendation for its superior flavor and texture – it’s worth the splurge! When grating, use the small holes of your cheese grater to ensure it melts seamlessly into the sauce, creating a silky-smooth finish.

Expert Tips and Creative Variations for Your Chicken Alfredo

Making a delicious Chicken Alfredo is an art, and there are many ways to tailor it to your exact preferences. Here are some expert tips and exciting variations to help you elevate your homemade dish:

Personalize Your Sauce: The beauty of homemade Alfredo is its adaptability. If you find the sauce too rich or heavy, a squeeze of fresh lemon juice can cut through the richness with a bright, zesty note. Alternatively, fresh herbs like Italian parsley or thyme stirred in at the end can add an aromatic freshness. For those who enjoy a little kick, increasing the amount of red pepper flakes will infuse a pleasant heat. A sprinkle of a robust garlic herb seasoning blend can also enhance the overall savoriness of the sauce.
Perfecting the Chicken: Ensure your boneless, skinless chicken breasts are cut into uniform bite-sized pieces. This not only promotes quicker cooking but also ensures every piece is evenly cooked and tender. Don’t skimp on seasoning the chicken! Beyond salt and pepper, incorporating a good chicken seasoning blend (like a garlic herb blend or paprika) will add incredible depth of flavor that marries perfectly with the Alfredo sauce. Any Mrs. Dash® chicken seasoning blend is also a fantastic choice, or simply use Italian seasoning if you don’t have a specific chicken blend.
Incorporate More Veggies: To boost the nutritional value and add vibrant color, consider stirring in some vegetables. Roasted broccoli or roasted asparagus make excellent companions, either served on the side or gently mixed into the pasta. For a quick addition, a few handfuls of fresh baby spinach can be stirred directly into the hot Alfredo sauce; it will wilt beautifully in minutes.
Add a Delightful Crunch: For an extra layer of texture, toast some panko breadcrumbs in a skillet with a touch of butter or olive oil until golden brown and crispy. Garnish individual plates with a handful of these toasted breadcrumbs just before serving. This simple addition provides a satisfying crunch that contrasts wonderfully with the creamy sauce and tender pasta.
Experiment with Pasta Shapes: While bowtie pasta is featured in our recipe, Chicken Alfredo is incredibly versatile. Feel free to use any pasta shape you have on hand or prefer. Penne, linguine, fettuccine (Fettuccine Alfredo is legendary for a reason!), or even spaghetti all work beautifully. Choose a shape that holds the creamy sauce well.

The Golden Rule of Pasta: Season Your Water

A crucial step often overlooked is seasoning the pasta water. This is an absolute must for a truly flavorful dish! Generously salting the water before adding the pasta ensures that the pasta itself is seasoned from within. Without this step, your entire dish, no matter how perfectly seasoned the sauce, might taste under-seasoned or bland. As a general rule of thumb, aim for about 1 teaspoon of salt per 4 cups of water. The pasta water should taste like the ocean!

More Easy & Delicious Dinner Recipes

If you loved this lightened-up Chicken Alfredo, you’re in for a treat with these other easy and comforting dinner ideas:

One Pan Italian Sausage and Veggies – A reader favorite for quick and healthy meals!
One Skillet Lemon Chicken and Potatoes – Zesty and satisfying, all in one pan.
Creamy Orzo with chicken and veggies – A comforting one-pot wonder.
One Pot Sausage, Cabbage, and Potatoes – Hearty and simple, perfect for colder evenings.
One Pan Jambalaya with sheet pan rice – A flavorful, easy-to-clean-up option.

Pasta, chicken, and fresh parsley over the alfredo sauce, about to be mixed together to create a delicious meal.

Rating: 5 out of 5 stars from 5 votes

Low Calorie Chicken Alfredo

By

Chelsea Lords

This Low Calorie Chicken Alfredo has all of the flavor and texture you love, but its unique ingredients make it significantly fewer calories!

Prep Time:

20 minutes

Cook Time:

20 minutes

Total Time:

40 minutes

Servings:

4
servings

Equipment

Large pan
nonstick, 12-inch

Ingredients

3/4
pound
boneless, skinless chicken breasts
diced
Salt and pepper
chicken grilling seasoning blend
see note 1
2-1/2
tablespoons
olive oil
divided
1
tablespoon
unsalted butter
1/2
tablespoon
minced garlic
1/4
cup
flour
1
cup
chicken broth
1
cup
1% milk
or 2% milk
1
teaspoon
Italian seasoning
1/4
teaspoon
chicken bouillon powder
4
cups
uncooked bowtie pasta
2
ounces
reduced-fat cream cheese
or full-fat
3/4
cup
freshly grated Parmesan cheese
1
lemon
optional
Fresh parsley
optional
Red pepper flakes
optional

Instructions

Dry chicken breasts with a paper towel. Remove any excess fat from the chicken and cut into uniform 1-inch pieces. Liberally sprinkle all sides of the chicken pieces with salt, pepper, and your preferred chicken seasoning blend.
Heat 1 tablespoon of olive oil in a 12-inch nonstick pan over medium heat. Add the seasoned chicken pieces to the hot pan and cook until beautifully browned and thoroughly cooked through, which typically takes about 6–10 minutes. The chicken juices should run clear, and the internal temperature should reach 165°F. Once cooked, transfer the chicken to a plate and cover it loosely with foil to keep warm. Do not clean the pan; proceed to prepare the sauce in the same pan to capture all the flavorful fond.
While the chicken is cooking, bring a large pot of water to a rolling boil. Once boiling, generously salt the water, adding approximately 1 teaspoon of salt for every 4 cups of water. Add the bowtie pasta and cook according to the package directions until al dente. Drain the pasta thoroughly and set it aside.
In the same pan used for the chicken, heat the remaining 1-1/2 tablespoons of olive oil and the unsalted butter over medium heat. Add the minced garlic and sauté for about 30-60 seconds until fragrant. Stir in the flour and whisk briskly until a thick paste, or roux, forms. Continue to cook for approximately 1 minute, stirring constantly. Slowly and gradually pour in the chicken broth, whisking vigorously the entire time to prevent lumps and ensure a completely smooth mixture.
Slowly add the milk, whisking constantly until the mixture is slightly thickened. Stir in the Italian seasoning, chicken bouillon, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Add the softened reduced-fat cream cheese (Neufchâtel) and the freshly grated Parmesan cheese. Reduce the heat to medium-low. Stir continuously until the cream cheese is smooth and fully incorporated, and the Parmesan cheese has completely melted into the sauce. Taste the sauce and adjust the seasonings to your preference, adding any additional salt, pepper, or red pepper flakes as desired. If the sauce feels too heavy, a small squeeze of fresh lemon juice can brighten the flavors.
Return the cooked chicken pieces to the pan with the Alfredo sauce and stir gently to combine everything thoroughly. If desired, garnish individual servings with fresh chopped parsley for color and a sprinkle of red pepper flakes for an extra touch of heat. Serve immediately and enjoy this delightful, lightened-up Chicken Alfredo!

Recipe Notes

Note 1: For the chicken seasoning, we highly recommend McCormick’s® garlic and herb chicken grilling seasoning blend, but any quality chicken seasoning blend will work wonderfully. We also love adding a sprinkle of paprika to the chicken for an extra layer of flavor and color.

Storage: Store any leftover Lightened-Up Chicken Alfredo in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm on the stovetop over low heat, stirring occasionally, or microwave in short bursts, stirring between intervals, to ensure even heating without drying out the sauce.

Nutrition

Nutrition information is automatically calculated, so should only be used as an approximation.

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