Low Calorie Chicken Alfredo

When I’m craving creamy pasta but want to keep things on the lighter side, I make this low calorie chicken Alfredo. It’s rich and comforting without the heaviness of traditional Alfredo sauce, and it still delivers all the flavor I love—tender chicken, velvety sauce, and perfectly cooked pasta, all in a meal that fits my goals.

Why You’ll Love This Recipe

I love this lighter Alfredo because it feels indulgent without wrecking my calorie count. The sauce is made with a few smart swaps that keep it creamy and satisfying, and the lean protein keeps me full. It’s perfect for busy weeknights, meal prep, or anytime I want something cozy and delicious that won’t weigh me down.

this Recipe

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Boneless, skinless chicken breasts (thinly sliced)

• Olive oil or cooking spray

• Garlic (minced)

• Low-fat milk (or unsweetened almond milk)

• Low-fat cream cheese or Greek yogurt

• Grated Parmesan cheese

• Salt and black pepper

• Italian seasoning (optional)

• Pasta (whole wheat or low-calorie pasta, such as chickpea or konjac noodles)

• Fresh parsley (for garnish)

Directions

1. I start by cooking the pasta according to the package directions, then drain and set aside.

2. In a large skillet, I heat olive oil and cook the chicken over medium heat until golden and fully cooked, seasoning with salt, pepper, and Italian herbs. I remove it from the pan and set it aside.

3. In the same skillet, I sauté the garlic until fragrant, then pour in the milk and whisk in the cream cheese (or Greek yogurt) until smooth.

4. I stir in the Parmesan and let the sauce simmer until it thickens slightly—about 4–5 minutes.

5. I return the chicken to the pan along with the cooked pasta and toss everything to coat evenly in the sauce.

6. I finish with chopped parsley and serve immediately.

Servings and timing

This recipe makes 4 servings.
Prep time is about 10 minutes, cook time is 20 minutes, and total time is just 30 minutes.

Variations

• I use zoodles or spaghetti squash instead of pasta for an even lower-carb version.

• Sometimes I add steamed broccoli, spinach, or mushrooms to bulk it up.

• I’ve swapped chicken for shrimp or tofu when I want a different protein.

• To make it dairy-free, I use unsweetened almond milk, vegan Parmesan, and dairy-free yogurt.

Storage/reheating

I store leftovers in an airtight container in the fridge for up to 3 days. To reheat, I warm it gently on the stovetop or in the microwave, adding a splash of milk to loosen the sauce. I don’t freeze this dish, since the sauce texture can change.

FAQs

Can I use skim milk?

Yes, but the sauce will be thinner. I prefer 1% or almond milk for a better balance of creaminess and calories.

Is this meal low carb too?

It can be—I use a low-carb pasta or veggie noodles to keep the carbs down.

How much cheese is too much?

I stick with a modest amount of Parmesan to keep it flavorful without overloading the calories.

Can I meal prep this?

Absolutely. I portion it into containers and reheat with a splash of milk or broth throughout the week.

Does it taste like traditional Alfredo?

It’s a little lighter, but still creamy and garlicky enough to hit the same comforting notes.

Conclusion

This low calorie chicken Alfredo is the perfect solution when I want comfort food that fits into a healthier routine. It’s creamy, satisfying, and easy enough for a weeknight—but feels like a special treat. Whether I’m eating lighter or just want something delicious and balanced, this recipe always delivers.

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Low Calorie Chicken Alfredo

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• Author: Linda
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Main Course, Dinner
• Method: Stovetop
• Cuisine: American, Italian-Inspired

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Description

This low calorie chicken Alfredo is a lighter twist on the classic comfort food—creamy, satisfying, and made with smart swaps like low-fat milk and Greek yogurt. With tender chicken, whole wheat pasta, and a flavorful Alfredo-style sauce, it’s a delicious and balanced weeknight meal.

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Ingredients

• 2 boneless, skinless chicken breasts (thinly sliced)
• 1 tablespoon olive oil or cooking spray
• 2 cloves garlic, minced
• 1½ cups low-fat milk or unsweetened almond milk
• 2 ounces low-fat cream cheese or ¼ cup plain Greek yogurt
• ¼ cup grated Parmesan cheese
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon Italian seasoning (optional)
• 8 ounces whole wheat pasta or low-calorie pasta of choice (chickpea, konjac, etc.)
• Fresh parsley, chopped (for garnish)

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Instructions

1. Cook pasta according to package directions. Drain and set aside.

2. Heat olive oil in a large skillet over medium heat. Add chicken, season with salt, pepper, and Italian seasoning, and cook until golden and cooked through. Remove and set aside.

3. In the same skillet, sauté garlic until fragrant, about 30 seconds.

4. Lower heat and whisk in milk and cream cheese or Greek yogurt until smooth.

5. Stir in Parmesan cheese and simmer 4–5 minutes until the sauce thickens slightly.

6. Add cooked pasta and chicken back to the skillet. Toss to coat in sauce.

7. Garnish with chopped parsley and serve immediately.

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Notes

• For even fewer carbs, use spiralized zucchini or spaghetti squash instead of pasta.
• Add steamed broccoli, spinach, or mushrooms for more volume and nutrition.
• For a dairy-free version, use plant-based milk, yogurt, and vegan cheese.