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Low-Calorie Chicken Alfredo

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This Low-Calorie Chicken Alfredo is a lighter, healthier version of the classic comfort food! Made with Greek yogurt and milk instead of heavy cream, this recipe keeps all the creamy, cheesy goodness without the extra calories. Perfect for a guilt-free, high-protein meal!

Why You’ll Love This Recipe

✔️ Creamy & Satisfying – Tastes like classic Alfredo but with fewer calories.
✔️ High-Protein & Low-Fat – Made with lean chicken & Greek yogurt.
✔️ Quick & Easy – Ready in just 30 minutes.
✔️ Customizable – Works with different pasta or low-carb options.

Ingredients

For the Chicken:

  • 2 boneless, skinless chicken breasts (or 2 cups cooked shredded chicken)
  • 1 teaspoon olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon Italian seasoning

For the Low-Calorie Alfredo Sauce:

  • 1 tablespoon butter (or olive oil)
  • 3 cloves garlic, minced
  • 1 tablespoon all-purpose flour (or whole wheat flour)
  • 1 ½ cups unsweetened almond milk (or low-fat milk)
  • ½ cup non-fat plain Greek yogurt
  • ½ cup grated Parmesan cheese
  • ½ teaspoon salt (adjust to taste)
  • ½ teaspoon black pepper
  • ½ teaspoon nutmeg (optional, for warmth)

For the Pasta:

  • 8 oz whole wheat pasta, chickpea pasta, or zucchini noodles

Instructions

Step 1: Cook the Chicken

  1. Season chicken breasts with salt, pepper, garlic powder, and Italian seasoning.
  2. Heat olive oil in a pan over medium-high heat. Sear chicken for 4-5 minutes per side, or until cooked through (165°F internal temp).
  3. Remove from pan, let rest for 5 minutes, then slice or shred.

Step 2: Cook the Pasta

  1. While the chicken cooks, bring a pot of salted water to a boil.
  2. Cook pasta according to package instructions. Drain and set aside.

Step 3: Make the Low-Calorie Alfredo Sauce

  1. In the same pan, melt butter over medium heat. Add garlic and cook for 30 seconds until fragrant.
  2. Stir in flour and cook for 1 minute to remove the raw taste.
  3. Slowly whisk in almond milk, stirring constantly until smooth.
  4. Let simmer for 3-4 minutes, stirring frequently until slightly thickened.
  5. Reduce heat to low and stir in Greek yogurt, Parmesan cheese, salt, pepper, and nutmeg. Stir until creamy.

Step 4: Combine & Serve

  1. Add cooked pasta and sliced chicken to the sauce, tossing to coat.
  2. Garnish with extra Parmesan and parsley. Serve immediately!

Serving Suggestions

🥦 Add Veggies: Stir in steamed broccoli, spinach, or roasted mushrooms.
🍝 Low-Carb Option: Use zucchini noodles or spaghetti squash.
🌶️ Make it Spicy: Add a pinch of red pepper flakes for heat.

Storage & Meal Prep

  • Fridge: Store in an airtight container for up to 3 days.
  • Reheat: Warm on the stovetop with a splash of milk to keep it creamy.
  • Freezer: Not recommended, as the Greek yogurt may separate.

FAQs

1. Can I make this dairy-free?

Yes! Use dairy-free yogurt and nutritional yeast instead of Parmesan.

2. How do I keep it from curdling?

Make sure to reduce the heat before adding Greek yogurt and stir constantly.

3. Can I use rotisserie chicken?

Absolutely! Just shred and mix it in at the end.

4. Can I make this gluten-free?

Yes! Use gluten-free pasta and substitute cornstarch for flour in the sauce.

Final Thoughts

This Low-Calorie Chicken Alfredo is the perfect creamy, indulgent meal without the guilt! It’s an easy, high-protein dish that keeps you full and satisfied.

🍝🔥 Tried this recipe? Let me know how you liked it in the comments! 😊