Recipe for Healthy Chicken Fettuccini Alfredo

Chicken alfredo is a classic dish with a creamy sauce and satisfying flavors from Parmesan cheese. It's usually high in calories and saturated fat, but that's not necessary. This recipe uses simple swaps to create a healthy and delicious version that can fit into your healthy eating plan. Enjoy!

Variations and Serving Suggestions

• Replace chicken with seafood like shrimp or salmon for another healthy protein option.
• For extra fiber and antioxidants, add vegetables like sautéed mushrooms, spinach, or steamed broccoli for extra nutrition. 
• Use pre-cooked rotisserie chicken to save some time
• For a spicy kick, add red chili flakes.
• For a gluten-free option, use gluten-free pasta like brown rice or bean pasta. Try almond flour or brown rice flour instead of whole-wheat flour.
• For a low-carb and keto-friendly version, swap pasta for zucchini noodles or spaghetti squash

Recipe for Healthy Chicken Fettuccini Alfredo

Makes 4 servings

Ingredients: 

• 8 oz. whole-grain or chickpea pasta
• 2 boneless, skinless chicken breasts (about 12 ounces), sliced thin
• 1 tablespoon of olive oil
• 3 cloves of garlic, minced
• 2 tablespoons of whole-wheat flour
• 1 ½ cups of unsweetened almond milk or low-fat milk
• ½ cup of plain Greek yogurt
• ⅓ cup of grated Parmesan cheese
• ¼ teaspoon of ground black pepper
• ¼ teaspoon of ground nutmeg (optional)
• Salt to taste
• Chopped fresh parsley (optional, for garnish)

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Instructions:

1. Boil a large pot of water, and cook pasta according to package directions. Reserve ½ cup pasta water, then drain.
2. Heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper. Cook for 4-5 minutes per side until golden and cooked through. Remove from the skillet and set aside.
3. In the same skillet, melt butter over medium heat. Add garlic and sauté until fragrant, about 1 minute.
4. Sprinkle in flour and whisk for 1 minute. Slowly whisk in almond milk, stirring constantly to avoid lumps.
5. Bring the sauce to a simmer and cook for 3-4 minutes, stirring often, until thickened. 
6. Reduce heat to low, then whisk in Greek yogurt, Parmesan, and nutmeg (if using). Adjust seasoning with salt and pepper.
7. Slice or shred the cooked chicken and add it to the sauce. Toss in cooked pasta, adding reserved pasta water a little at a time to adjust the sauce’s consistency.

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Nutrition information per serving (using whole-wheat pasta): 390 calories; 12 grams of fat; 4 grams of saturated fat; 300 mg sodium; 38 grams of carbohydrates; 3 grams of sugar; 5 grams of fiber; 32 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES