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Healthy Alfredo Sauce – Spend With Pennies


Looking for a healthy alfredo sauce recipe you can enjoy guilt-free? Look no further than this delicious Skinny Chicken Alfredo!

What is not to love about any alfredo recipe? – creamy, smooth, and full of flavor (and this one is a bit lighter than a traditional recipe). Toss some chicken, fried mushrooms or other veggies into this creamy noodle dish and it will get rave reviews every time.

plated Skinny Chicken Alfredo

A Healthier Alfredo Pasta Recipe

When I’m craving comfort, alfredo is a go-to for me and I sure did eat a lot of it in Italy! I love that such simple ingredients can create such delicious decadence however, I wanted to create a version I could enjoy a little more often.

FACT: A chicken alfredo at the average restaurant has a whopping 1200 – 1547 calories and up to 97 grams of fat! CRAZY huh? This healthy chicken alfredo recipe cuts the calories and fat weighing in at under 400 calories and 10 grams of fat.

  • Enjoy alfredo without the guilt! This is a recipe worth repeating.
  • This homemade sauce has all the flavor without the extra fat!
  • Easy, tasty, and quick. Perfect for a weeknight dinner!
  • For a lighter dish, serve with zucchini noodles (made with a spiralizer) or even over roasted cauliflower.

ingredients to make Skinny Chicken Alfredo with labels

Ingredients & Variations

NOODLES Fettuccine are long flat noodles, generally made with flour and eggs. Purchase fresh noodles, make homemade noodles, or buy the typical dried pasta in a box. Linguine noodles can also be used with this recipe. I use 12 oz fresh noodles which is about 8 oz dried pasta.

THE SAUCE A homemade alfredo sauce is almost as easy as buying a jar of alfredo, this sauce has fewer calories and is so quick to make. Unlike a traditional fettuccine alfredo sauce, this sauce is thickened with a bit of flour and some cream cheese (instead of heavy cream and cheese).

PROTEIN We love to add cooked chicken to this recipe. Use shredded chicken, poached chicken, or even grilled. Short on time? Then use a store-bought rotisserie chicken.

VARIATIONS Add in steamed broccoli, asparagus, or mushrooms to get some extra veggies in. Use whole-wheat noodles or replace the chicken with some shrimp, to make a lighter shrimp alfredo.

 

process of adding ingredients together to make Skinny Chicken Alfredo sauce

How to Make Healthy  Alfredo

We love a true alfredo with butter, cheese and cream but sometimes something a bit lighter fits the bill. This healthy alfredo is a great way to enjoy a decadent flavor with fewer calories and fat.

  1. Prep the quick sauce on the stove (as per the recipe below).
  2. Cook the pasta.
  3. Toss the pasta and cooked chicken with the sauce.

Tips for the Sauce

  • Whisk the flour into cold milk for the best results (it doesn’t mix as smoothly into warm liquids), ensure there are no lumps.
  • Some brands of cream cheese don’t melt as smoothly. If the cream cheese isn’t smooth, you can use a hand blender to mix the sauce for a few seconds.
  • Spreadable or light cream cheeses do work in this recipe (and flavored cream cheese like herb and garlic are great too).
  • Save a little bit of pasta water, it can help to get the right consistency but pasta water is starchy and will also help the sauce stick to the pasta.

jar full of Skinny Chicken Alfredo sauce with pasta and chicken in the background

 

5 Star Favorite Pasta Dishes

Did you make this Skinny Chicken Alfredo? Be sure to leave a rating and a comment below! 

Healthy Alfredo Sauce

This Skinny Chicken Fettuccine Alfredo recipe has fewer calories than the classic dish but isn’t short on flavor. It cuts the calories by about 65% yet gets rave reviews every time!


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  • Whisk flour into cold milk until dissolved, set aside.

  • Heat olive oil in a medium saucepan over medium heat. Add garlic and cook until fragrant, about 1 minute.

  • Add the milk/flour to the saucepan and cook while whisking constantly until thickened and bubbly, about 5 minutes.

  • Once thickened turn the heat to low and stir in cream cheese, salt, & nutmeg whisking until the cream cheese is melted.

  • Remove from the heat and stir in parmesan cheese. Taste the sauce and season with salt and pepper.

  • Meanwhile, cook pasta according to the package direction, reserving ½ cup of pasta water.

  • Toss pasta and warmed chicken with the sauce, adding past water a spoonful at a time if needed. Garnish with parsley and additional cheese if desired.

Note:  This recipe makes 6 generous side dish portions, for larger portions or to serve as an entree, the recipe can be doubled.

  • Whisk the flour into cold milk for the best results (it doesn’t mix into warm liquids as smoothly), ensure there are no lumps.
  • Some brands of cream cheese don’t melt as smoothly. If the cream cheese isn’t smooth, you can use a hand blender to mix the sauce for a few seconds.
  • Spreadable or light cream cheeses do work in this recipe (and flavored cream cheese like herb and garlic are great too).
  • Save a little bit of pasta water, it can help to get the right consistency but pasta water is starchy and will also help the sauce stick to the pasta.

Nutrition information does not include optional additions or garnishes.

Calories: 302, Carbohydrates: 44g, Protein: 13g, Fat: 8g, Saturated Fat: 4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 1g, Cholesterol: 62mg, Sodium: 188mg, Potassium: 229mg, Fiber: 2g, Sugar: 4g, Vitamin A: 208IU, Vitamin C: 1mg, Calcium: 181mg, Iron: 1mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Course Dinner, Entree, Pasta

Cuisine American

plated Skinny Chicken Alfredo with a title
close up of Skinny Chicken Alfredo on a plate with a title
plated Skinny Chicken Alfredo with writing
Skinny Chicken Alfredo on a plate and close up with writing

Note: The actual nutritional information on this recipe will vary based on the ingredients used. With 2% milk, this recipe using the brands I used made 6 servings at approximately 388 (or 302 without chicken) calories and 8-10g fat per serving. You can enter your information in an online nutritional calculator to calculate your nutrition based on the ingredients and brands you’ve used. Information provided on this page is for informational purposes only.

Adapted from
Food Network Magazine




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