by Olena

Healthy Chicken Alfredo

by Olena

30 Minute Healthy Chicken Alfredo with less calories and fat but so flavorful. Whole wheat noodles and veggies with delicious creamy sauce everyone will love!

Healthy Chicken Alfredo

Healthy Fettuccine Alfredo

After posting Instant Pot chicken alfredo I have received many requests to publish a stovetop version.

So, here you go. Healthy chicken alfredo in 30 minutes. And you have creamy, luscious and absolutely delicious restaurant quality pasta dinner.

Yes, that’s right. Creamy and flavorful without any heavy cream.

Did you know that chicken alfredo at any average restaurant like Olive Garden contains 1,620 calories and 100 grams of fat? Yes, please sit down. I was shocked. It is my kids’ favorite restaurant and no wonder I always used to order chicken abruzzi until it was gone from the menu.

Anyways, my healthy chicken alfredo recipe contains only 454 calories and 12 grams of fat. Skinny but same creamy. Bam. Let’s do it!

Ingredients

You will need:

  • Chicken breasts or thighs
  • Pasta
  • Milk
  • Stock
  • Parmesan cheese and
  • Veggies (on that below).
  • A bit of oil, cornstarch to thicken the sauce, garlic (of course) salt and pepper.

I still think Instant Pot version is easier. Same 30 minutes but less steps and not to mention pots haha. Everything cooks in one pot. So… if you are wondering which Instant Pot to buy, we just updated that post with a video.

chicken thighs, pasta, milk, cheese, peas, stock

How to Make Healthy Chicken Alfredo

  • We start making healthy chicken alfredo pasta by cooking pasta and chicken at same time. Fill large pot with water and bring it to a boil.
  • Make the slurry. In a medium bowl, add cold stock, milk, cornstarch, 1/2 tsp salt and whisk with a fork. Set aside. I have to mention it is important that liquids are cold to prevent cornstarch from clumping.
  • Cook chicken. While water is heating up, preheat large deep ceramic non-stick skillet on medium heat and swirl oil to coat. Sprinkle chicken with a bit of salt and pepper, add to the skillet and cook for 10 minutes, stirring occasionally.
  • Going back to pasta while chicken is cooking. Add 1 tsp of salt and pasta to boiling water. Cook for 7 minutes until pasta is al dente, stirring a few times to make sure noodles do not stick.
  • Make sauce. Now your chicken should be cooked. Give that cornstarch mixture a whisk (cornstarch settles fast) and add it to the skillet. Stir, bring to a boil and cook for 2 minutes or until bubbly and thickened. Add Parmesan cheese, garlic and stir until cheese has melted. This is what makes the best healthy chicken alfredo sauce!
  • Combine. Using tongs, transfer noodles directly from the pot to the skillet. No need to drain in a colander. Grab a bunch at a time, hold right above the pot for a few seconds and add to the skillet. Stir everything and add peas, broccoli or spinach.

Let chicken alfredo warm through for a minute. Turn off the heat and garnish with parsley and black pepper. That’s it!

Healthy Chicken Alfredo Recipe on a plate

Tips for Best Pasta

  • You can use white, whole wheat or gluten free noodles.
  • Gluten free pasta cooks faster – keep an eye on it.
  • Always add salt to the pot with pasta to prevent it from sticking.
  • Always stir pasta, especially first 2 minutes, to prevent it from sticking to the bottom of the pot and each other.

Can I Use Cooked Chicken?

Yes. Save time and use cooked chicken. Rotisserie, baked chicken or Instant Pot chicken breast would work great. Cube it and add to the skillet in step 6. You basically skip step 4 – cooking chicken.

What Other Veggies Can I Use?

If you are not a fan of peas, you can also use frozen or cooked broccoli or fresh chopped spinach.

Frozen broccoli are pre-cooked and do not need to be thawed. Just give them a few minutes to thaw in the sauce and sauce to heat up after. Chopped spinach wilts right away from heat pretty much.

Can I Substitute Cornstarch?

Yes. You can substitute cornstarch with arrowroot powder 1:1. If you would like to use flour, you would need to double the cornstarch amount which would be 4 tbsp.

How to Store and Reheat Chicken Alfredo

It will not be a surprise to you that chicken alfredo tastes best fresh. That is when it’s most saucy. As time goes by noodle soak up the alfredo sauce like a sponge. That is why at first appearing to be runny fettuccine alfredo is much thicker in 1 hour. And can be even “dry” next day.

I would refrigerate leftovers in an airtight container for up to 1 day. To “rehydrate” the noodles, add a splash of milk while simmering on the stove. Add as much milk as you need until desired consistency. It will taste like fresh.

Can I Freeze It?

No. Pasta and dairy based sauce does not freeze well. Sorry. Good thing it takes only 30 minutes to make. And I would like to stress again how easy Instant Pot makes this healthy dinner. 🙂

More Healthy Pasta Recipes

I hope you enjoy this lightened up version of your favorite Italian dish. And please let me know in comments below what you think. Cheers!

Healthy Fettuccine Alfredo

Print

Healthy Chicken Alfredo

30 Minute Healthy Chicken Alfredo with less calories and fat but so flavorful. Whole wheat noodles and veggies with delicious creamy sauce everyone will love!

  • Author: Olena of ifoodreal.com
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stove
  • Cuisine: Italian
Scale

Ingredients

  • 1.5 lbs chicken breasts or thighs, cubed
  • 11 oz whole wheat or gluten free fettuccine, linguine or spaghetti
  • 1 tbsp oil
  • 1 cup stock, low sodium
  • 2 cups cold 2% or 3.25% milk
  • 2 tbsp cornstarch
  • 1/2 tsp salt
  • Ground black pepper, to taste
  • 1/2 cup Parmesan cheese, grated
  • 1 garlic clove, grated
  • 3 cups frozen peas, broccoli or chopped spinach
  • 2 tbsp parsley, for garnish

Instructions

  1. Fill large pot with water and bring it to a boil.
  2. In a medium bowl, add cold stock, milk, cornstarch, 1/2 tsp salt and whisk with a fork. Set aside.
  3. In the meanwhile, preheat large deep ceramic non-stick skillet on medium heat and swirl oil to coat.
  4. Sprinkle chicken with a bit of salt and pepper, add to a skillet and cook for 10 minutes, stirring occasionally.
  5. While chicken is cooking, add 1 tsp of salt and pasta to boiling water. Cook for 7 minutes until pasta is al dente, stirring a few times to make sure noodles do not stick.
  6. Give cornstarch mixture a whisk and add it to the skillet. Stir, bring to a boil and cook for 2 minutes or until bubbly and thickened.
  7. Add Parmesan cheese, garlic and stir until cheese has melted.
  8. Using tongs, transfer noodles directly from the pot to the skillet. No need to drain in a colander. Grab a bunch at a time, hold right above the pot for a few seconds and add to the skillet.
  9. Stir and add peas, broccoli or spinach. Let chicken alfredo warm through for a minute.
  10. Turn off the heat and garnish with parsley and black pepper. Serve hot.

Store and Reheat: I would refrigerate leftovers in an airtight container for up to 1 day. To “rehydrate” the noodles, add a splash of milk while simmering on the stove. Add as much milk as you need until desired consistency. It will taste like fresh.

Freeze: Do not!

Notes

You can use cooked chicken and skip step 4 to save time. Rotisserie, baked chicken or Instant Pot chicken breast would work great.

If you are not a fan of peas, you can also use frozen or cooked broccoli or fresh chopped spinach. Frozen broccoli are pre-cooked and do not need to be thawed. Just give them a few minutes to thaw in the sauce and sauce to heat up after. Chopped spinach wilts right away from heat pretty much.

You can substitute cornstarch with arrowroot powder 1:1. If you would like to use flour, you would need to double the cornstarch amount which would be 4 tbsp.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

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