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This healthy chicken alfredo pasta has all the flavor of traditional fettuccine alfredo, but it’s lower in calories and fat and higher in protein!
Looking for a lower carb alternative to fettuccine alfredo? Try this chicken and spinach spaghetti squash alfredo!
This post and recipe have been updated since it was originally published on 5/30/2014
Table of Contents
- Why You’ll Love This Healthy Fettuccine Alfredo
- Ingredients for Chicken Fettuccine Alfredo
- How to Make Healthy Chicken Alfredo
- Substitutions and Variations
- Tips For Healthier Chicken Alfredo
- What to Serve with Skinny Fettuccine Alfredo
- Storage, Reheating, and Freezing
- More Pasta Recipes
- Did you make this chicken fettuccine alfredo? I’d love if you’d leave a recipe rating and review below.
- Healthy Chicken Fettuccine Alfredo Recipe
Why You’ll Love This Healthy Fettuccine Alfredo
Healthier than traditional alfredo pasta – Typically fettuccine alfredo is high in both calories and fat. For the times when you want a lighter version, this healthy alfredo will be your go-to recipe. It’s rich in flavor and has a super thick, creamy, luscious sauce.
Family dinner – Chicken alfredo is a dinner both adults and kids love. It’s creamy, cheesy, and very easy to make! It will be a home run with the whole family!
High protein – Pasta isn’t typically a meal you consider high in protein. However, thanks to the chicken, cheese, and Greek yogurt in the alfredo sauce, it’s definitely a high protein pasta that will keep you full and satisfied.
Ingredients for Chicken Fettuccine Alfredo
- Fettuccine – Fettuccine noodles are long, flat, and thick. You can also use linguine.
- Chicken – Chicken breasts make the pasta a more complete meal.
- Italian seasoning – Not traditionally used in fettuccine alfredo, but seasoning the chicken with it adds great flavor.
- Olive oil – Olive oil replaces butter in the alfredo sauce.
- Garlic – Fresh garlic is key to making a good alfredo sauce.
- Flour – Thickens the sauce.
- Milk – Whole milk gives the sauce a creamy rich flavor and consistency without all the fat and calories of heavy cream.
- Greek yogurt – Full fat plain Greek yogurt makes the sauce extra thick and creamy and gives it extra protein.
- Parmesan cheese – Freshly grated parmesan cheese is best. It has superior flavor and will melt into the sauce better.
How to Make Healthy Chicken Alfredo
This is an overview of the recipe with step-by-step photos. Full ingredients & instructions can be found in the recipe card below.
Cook the pasta in salted water until al dente.
While the pasta is cooking, add the olive oil to a large skillet. Heat the olive oil over medium heat. Stir in the garlic and cook for 30 seconds.
Add in the flour and whisk for 1-2 minutes, until it’s absorbed and you can’t see any white.
Slowly pour in the milk, whisking the entire time so clumps don’t form. Continue to whisk until the sauce thickens enough to coat the back of a spoon.
Whisk in the parmesan cheese until it’s melted. Remove the skillet from the heat and add in the Greek yogurt. Whisk until it’s incorporated and the sauce is smooth. Taste for seasoning and add salt and pepper as needed.
Add the fettuccine into the alfredo sauce and use tongs to toss it together until all of the noodles are coated in the sauce.
Add the chicken on top of the pasta and garnish with extra parmesan cheese and chopped flat leaf parsley.
Substitutions and Variations
- Use chicken thighs instead of chicken breasts.
- Use a different type of pasta such as farfalle, penne, or bucatini. You can also use whole wheat pasta.
- For a richer sauce use half and half instead of whole milk. For an even lower fat/calorie sauce use 2% milk.
- Melted butter can be used instead of olive oil or you can use a combination of both.
Tips For Healthier Chicken Alfredo
- Don’t overcook or rinse the pasta. The pasta will continue to cook in the alfredo sauce. I suggest transferring the pasta from the pasta water with tongs and into the sauce.
- Warm the milk slightly before adding it to the oil and flour mixture so that it incorporates smoothly and faster.
- Make sure that the Greek yogurt is room temperature before adding it to the sauce and whisk it into the sauce off the heat. This will keep it from curdling in the sauce.
- Full fat plain Greek yogurt should be used for the best results. Fat-free will likely curdle in the sauce.
What to Serve with Skinny Fettuccine Alfredo
- Lemon Parmesan Shaved Brussels Sprouts Salad
- Heirloom Tomato Salad
- Parmesan Pesto Roasted Cauliflower
- Lemon Parmesan Asparagus
- If you enjoy wine, a cold, crisp glass of white wine goes wonderfully with the pasta.
Storage, Reheating, and Freezing
Storage – Fettuccine alfredo will keep in an airtight container in the fridge for up to 3 days.
Reheating – Reheat the pasta in the microwave until hot or in a saucepan on the stove over medium-low heat. If the sauce is too thick, stir in a splash of milk to loosen it.
Freezing – You can freeze fettuccine alfredo. However, the pasta will likely be softer once it’s defrosted. I recommend undercooking the pasta by 1-2 minutes if you plan to freeze it. Store in an airtight container for up to 3 months in the freezer. Defrost it in the refrigerator overnight before reheating it.
More Pasta Recipes
Did you make this chicken fettuccine alfredo? I’d love if you’d leave a recipe rating and review below.
Healthy Chicken Fettuccine Alfredo
Ingredients
- 12 ounces fettuccine
- 3 tablespoons olive oil, divided
- 1 pound boneless skinless chicken breasts, cut into 1 inch pieces
- 1 teaspoon Italian seasoning
- Kosher salt and freshly ground black pepper to taste, I used 3/4 teaspoon for the chicken
- 2-3 garlic, grated or minced
- 2 tablespoons all-purpose flour
- 2 cups whole milk, warmed
- 1/3 cup Plain full fat Greek yogurt, room temperature
- 1/2 cup shredded parmesan cheese
- Chopped flat leaf parsley for garnish
Instructions
- In a large pot cook the fettuccine in salted water according to the package directions.
- While the pasta cooks, Add a tablespoon of olive oil to a large skillet. Heat it over medium-high heat and then add in the chunks of chicken. Spread them into a single layer and season with the Italian seasoning, salt and pepper. Let the chicken cook for about 3 minutes before flipping it over and cooking it all the way through. Remove the chicken out onto a plate and wipe out the skillet.
- Turn the heat down to medium and add the remaining 2 tablespoons of oil to the pan along with garlic. Cook for 30 seconds and then whisk in the flour until it's fully absorbed by the oil.
- Slowly pour in the milk, whisking continuously as you pour to prevent lumps from forming. Continue whisking until the sauce thickens enough to coat the back of a spoon.
- Whisk the parmesan cheese into the sauce until it's melted then remove the skillet from the heat. Add in the Greek yogurt and whisk it in until the sauce is smooth and creamy. Taste for seasoning and add additional salt and pepper if needed.
- Add the fettuccine into the sauce and use tongs to toss it together until it's coated. Add the chicken back in and top with extra parmesan cheese and chopped flat leaf parsley if desired.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Do you have any idea what the nutritional counts are on this recipe? It sounds phenomenal but I’m curious how much fat and calories are actually in the skinny version of the sauce.
Hi Karen. I actually don’t calculate the nutritional counts of my recipes at this time. I’ve heard that the MyFitnessPal calculator does a pretty good job at it if you are interested in figuring it out.
Looks amazing!
Thank you!
I cheated a bit when I made this, using 2% milk and regular cream cheese (I didn’t see what a huge difference three grams of fat would make). I also accidentally ended up with Romano cheese instead of parmesan, added the garlic to the sauce since I baked the chicken, and used cornstarch instead of flour to make it gluten free. It was SOOOOOO good! I will try to make it the “correct” way next time (sans flour).
It’s all good Meggie! If the little bit of extra fat and calories doesn’t bother you than I say go for it! I’m glad it turned out delicious and great tip on the cornstarch instead of flour for a gluten free option. Thanks for trying it out! :-)
Ahhh! I am totally making this soon! It’s such a fun and creative way to “skinnify” (<– is this a word?) something! Who cares. Love it. Pinned!
Skinnify is totally a word! I hope you like the skinnified fettuccine!
Chicken alfredo is my husband’s favorite dish. I love how you lightened it up! Can’t wait to try your version!
Thanks Ashley, I hope you guys like it!
Ok, Olive Garden is where I fell in love with fettuccine alfredo as a kid! No shame! I still love it to this day, but don’t love all the fat and calories. Love this low-fat version!
Thanks Nicole! Seriously who didn’t love Olive Garden’s fettuccine alfredo when they were a kid?!
Mmmm, this sounds amazing, light or not. I love Olive Garden too though :)
Thanks Anna!
Perfect! I can still eat fettuccine alfredo during swimsuit season :p This looks great!
It’s always good when you can still eat comfort foods during swimsuit season!
Danae- I have the same memories of going to Olive Garden as a kid and enjoying the fettuccine alfredo. I loved that stuff, but now that I know how unhealthy it is I never have it anymore. I cannot wait to try your lightened up recipe! Great photos.
Thanks Bri! Right there with you on the Olive Garden, so sad we can’t eat like we did when we were younger.
This is perfectly done, exactly how I like it. Thanks Danae! I can;t wait to try this one soon.
Thanks Matt! It’s one of my favorite go to pasta dishes!