Name: Low Calorie Chicken Alfredo Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Italian-American
Ingredients: 8-10 ounces pasta (any shape); 2 cups broccoli florets; 2 medium chicken breasts (pounded flat or cut in half); 1 tablespoon olive oil; 1/2 teaspoon garlic powder; 1/2 teaspoon paprika; 1/2 teaspoon Italian seasoning; 1/2 teaspoon salt; 1/2 teaspoon pepper; 1 tablespoon olive oil (or butter); 1/2 onion (minced); 5-6 cloves garlic (minced); 3 tablespoons all-purpose flour; 1 cup chicken stock (or water); 1 cup whole milk; 2 oz cream cheese; 1/2 cup freshly-grated Parmesan cheese

Jump to Recipe· 4.4 from 1 review

I absolutely adore this Low Calorie Chicken Alfredo Recipe because it lets me indulge in the creamy, comforting flavors of classic Alfredo without any guilt. The dish perfectly balances tender chicken, vibrant broccoli, and a luscious yet lighter sauce that tastes so rich you’d never guess it’s low calorie. Every time I make it, I feel like I’m savoring a restaurant-worthy meal at home that’s quick to prepare and incredibly satisfying.

Why You’ll Love This Low Calorie Chicken Alfredo Recipe

What really excites me about this recipe is how it captures all the creaminess and savory goodness I crave in Alfredo dishes, but with a refreshing lightness that feels just right for everyday meals. The combination of paprika, Italian seasoning, and garlic powder on the chicken adds a subtle smoky depth, while the sauce blends cream cheese and Parmesan into a silky, rich sauce that clings to every piece of pasta. It’s flavor-packed but won’t weigh you down.

I also love how straightforward the recipe is. With simple ingredients and clear steps, it’s perfect for both busy weeknights and when I want to impress friends with something both healthy and indulgent. The addition of broccoli sneaks in a vibrant color and a fresh crunch that lifts the whole dish. Whenever I serve this, it feels special but never intimidating, which is why it’s quickly become one of my go-to meals.

Ingredients You’ll Need

A close-up view of a black pan filled with creamy spaghetti pasta mixed with green broccoli florets. The pasta is fully coated in a thick, pale yellow sauce, with some sauce pooling around the edges of the pan. The broccoli pieces are scattered evenly, showing a fresh bright green color with a slightly rough texture. The sauce has a smooth and velvety look, with some black pepper sprinkled on top for texture. The pan sits on a white marbled surface with a beige cloth partially visible at the bottom edge. photo taken with an iphone --ar 4:5 --v 7

This Low Calorie Chicken Alfredo Recipe relies on a handful of everyday ingredients that come together to build flavor, texture, and a colorful presentation. Each item plays an essential role in creating balance—from the tender chicken and crisp broccoli to the creamy sauce base.

8-10 ounces pasta (any shape): I find that pasta shapes like penne or fusilli hold the sauce beautifully, making each bite flavorful.
2 cups broccoli florets: Adds freshness, color, and a nutritional boost that pairs perfectly with the creamy Alfredo sauce.
2 medium chicken breasts: Pounded flat or halved for quick, even cooking and tender texture.
1 tablespoon olive oil: For searing the chicken to golden perfection with lovely flavor.
1/2 teaspoon each garlic powder, paprika, Italian seasoning, salt, and pepper: These spices create a subtle but irresistible seasoning mix.
1 tablespoon olive oil or butter: To sauté onions and garlic, forming the flavorful base of the sauce.
1/2 onion (minced): Provides sweetness and depth when cooked until soft.
5-6 cloves garlic (minced): Garlic gives a wonderful aroma and punch to the sauce.
3 tablespoons all-purpose flour: Helps thicken the sauce to that perfect creamy consistency.
1 cup chicken stock (or water): Adds savory flavor while keeping the sauce light.
1 cup whole milk: Gives the sauce a rich texture while being lower calorie than heavy cream.
2 oz cream cheese: Adds smooth creaminess and body without needing heavy cream.
1/2 cup freshly grated Parmesan cheese: The finishing touch that brings salty, nutty flavor to the sauce.

Directions

Step 1: Fill a large pot with generously salted water and bring it to a boil. Cook your pasta according to the package instructions until al dente, usually around 8-10 minutes. In the last minute of cooking, toss in the broccoli florets so they steam just enough to stay crisp and vibrant. Drain everything and set aside.

Step 2: While the pasta cooks, heat a large skillet over medium heat and add 1 tablespoon olive oil. Pat your chicken breasts dry and season evenly with garlic powder, paprika, Italian seasoning, salt, and pepper. Place the chicken in the pan and cook for 5 to 6 minutes on each side, until cooked through and golden brown. Remove the chicken from the pan and let it rest for about 5 minutes before slicing or dicing.

Step 3: In the same pan (don’t rinse it – you want that leftover flavor), add another tablespoon of olive oil or butter. Toss in the minced onion and cook over medium heat for 3 to 5 minutes until softened and translucent. Add the minced garlic and sauté for about 30 seconds, or until it just starts to turn golden and fragrant.

Step 4: Sprinkle the flour evenly over the onion and garlic mixture and whisk continuously for about 30 seconds to toast the flour gently. Gradually pour in the chicken stock and milk while whisking nonstop to avoid lumps. Bring the mixture to a gentle simmer, stirring constantly until it thickens.

Step 5: Reduce the heat and whisk in the cream cheese and grated Parmesan until the sauce is smooth and creamy. Taste and season generously with salt and pepper as needed.

Step 6: Add in the cooked pasta and broccoli, tossing everything gently to coat the pasta evenly with the sauce. Top the dish with the sliced or diced chicken. You can toss the chicken in or serve it on top as a beautiful presentation. Finish with extra Parmesan cheese or a sprinkle of fresh parsley for a pop of color and freshness. Dive in and enjoy!

Servings and Timing

This Low Calorie Chicken Alfredo Recipe serves 4 hearty portions, ideal for family dinners or meal prep. The prep time is about 10 minutes, mostly for chopping and seasoning, while cooking takes roughly 15 minutes, including the pasta and sauce. Altogether, you’re looking at about 25 minutes total from start to finish, with no extra resting time required beyond letting the chicken cool slightly before slicing.

How to Serve This Low Calorie Chicken Alfredo Recipe

The image shows a white bowl filled with creamy pasta and bright green broccoli pieces. On top of the pasta, there are several slices of grilled chicken with a golden brown, slightly charred surface and visible herbs. The pasta is coated in a light creamy sauce, and the broccoli adds a fresh green contrast. A spoon is holding a small portion of pasta, broccoli, and a piece of chicken, showing the textures clearly. The bowl sits on a white marbled surface. Photo taken with an iphone --ar 4:5 --v 7

I love serving this dish piping hot so the Alfredo sauce stays silky and inviting. It pairs wonderfully with a simple side salad—something crisp and lightly dressed to balance the richness, like a lemon vinaigrette or balsamic glaze. Garlic bread or warm crusty bread works beautifully to scoop up any leftover sauce.

For garnishes, I often sprinkle on freshly chopped parsley or basil to add a pop of color and freshness. A little extra Parmesan grated on top always elevates the dish visually and flavor-wise. When I’m feeling festive, adding a pinch of chili flakes gives a subtle kick that livens things up.

As for drinks, a chilled glass of Sauvignon Blanc or Pinot Grigio complements the creamy sauce perfectly, but for a non-alcoholic touch, sparkling water with a twist of lemon or a light iced tea makes for a refreshing contrast. This recipe shines at family dinners, weeknight meals, and even casual dinner parties because it’s elegant yet approachable.

Variations

One thing I adore about this Low Calorie Chicken Alfredo Recipe is how easy it is to customize. If you want to switch up the protein, grilled shrimp or turkey cutlets work wonderfully instead of chicken. For a vegetarian option, you could swap the chicken for more broccoli and mushrooms or even roasted cauliflower.

If you’re looking for gluten-free or dairy-free changes, try using gluten-free pasta and swapping the all-purpose flour for a gluten-free blend or cornstarch as a thickener. For the dairy, coconut or almond milk with a dairy-free cream cheese substitute can keep the creaminess while accommodating dietary needs.

Flavor-wise, adding fresh herbs like thyme or rosemary to the sauce creates a completely new dimension. Alternatively, roasting the broccoli beforehand instead of steaming it enhances its natural sweetness and adds a pleasant texture contrast. I’ve even experimented with adding sun-dried tomatoes or a dash of nutmeg to deepen the flavor profile.

Storage and Reheating

Storing Leftovers

When I have leftovers of this Low Calorie Chicken Alfredo Recipe, I transfer them to an airtight container and store them in the fridge. It keeps well for up to 3 days, and I always make sure the dish cools completely before sealing to preserve freshness. Using glass containers helps maintain flavor better and is great for reheating.

Freezing

I generally don’t recommend freezing the Alfredo sauce because the dairy components can separate and become grainy upon thawing. However, if you want to freeze the chicken and cooked broccoli separately, that works fine for up to 2 months. Then, you can cook fresh pasta and make the sauce to reheat fresh when ready to eat.

Reheating

To reheat the pasta, I gently warm it on the stovetop over low heat, adding a splash of milk or chicken stock to bring back the creamy texture without drying out the sauce. Microwaving works too, but I do it in short bursts, stirring frequently to prevent the sauce from breaking. Avoid high heat, as that can curdle the cream cheese and ruin the smoothness.

FAQs

Can I use other types of pasta for this recipe?

Absolutely! This recipe is versatile with pasta choices. I prefer shapes like penne, rotini, or fettuccine because they hold the sauce well, but you can use whatever you have on hand. Just be sure to cook it al dente so it maintains a nice bite.

Is it possible to make this dish dairy-free?

Yes, I’ve successfully adapted this recipe by swapping whole milk for almond or oat milk and using dairy-free cream cheese alternatives. Keep in mind the sauce may have a slightly different texture, so whisk carefully and adjust seasonings to taste.

How can I make this recipe lower in calories even further?

If you want it lighter, try using reduced-fat cream cheese and Parmesan, or substitute the full-fat milk with unsweetened almond or cashew milk. Also, increasing the broccoli and cutting back a bit on pasta can help reduce total calories while boosting nutrition.

Can I prepare parts of this recipe in advance?

Definitely! You can cook and slice the chicken ahead of time and refrigerate it for a day. I also like prepping the sauce base up to the simmering step and finishing it off fresh when ready to serve. Cooking pasta fresh is best, but you can make it earlier and toss it with a little oil to prevent sticking.

What if I don’t have cream cheese on hand?

If you’re out of cream cheese, Greek yogurt is a decent substitute for adding creaminess, but add it toward the end of cooking over low heat to prevent curdling. Alternatively, use a bit more Parmesan and a splash of milk to achieve a smoother sauce.

Conclusion

I truly hope you give this Low Calorie Chicken Alfredo Recipe a try because it’s become one of my favorite ways to enjoy comfort food that feels good to eat. It’s easy, flavorful, and hits that perfect balance of indulgence and healthfulness. Cooking and sharing this dish always brings a smile to my face, and I’m sure it will to yours too!