Description
This Healthy Creamy Chicken Alfredo proves you don’t need heavy cream to make a delicious pasta dinner. By swapping the traditional heavy dairy for a savory blend of chicken broth, milk, and protein-packed Greek yogurt (or light cream cheese), you get a velvety, rich sauce with half the calories. It’s a comforting, gluten-free meal that feels indulgent but fits perfectly into a healthy lifestyle.
Ingredients
— The Pasta & Chicken —
8 oz gluten-free fettuccine or penne pasta (brown rice or chickpea pasta works great)
2 large boneless, skinless chicken breasts (approx. 1 lb), sliced into strips
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
— The Healthy Alfredo Sauce —
1 tablespoon butter
3 cloves garlic, minced
1 tablespoon gluten-free all-purpose flour (or cornstarch) for thickening
1 cup chicken broth (low sodium, certified gluten-free)
½ cup milk (skim, almond, or oat milk all work)
⅓ cup plain Greek yogurt (or light cream cheese for a milder tang)
½ cup grated Parmesan cheese
— Garnish —
Fresh parsley, chopped
Steamed broccoli florets (optional, for extra fiber)
Instructions
1. Cook the Pasta: Bring a large pot of salted water to a boil. Cook the gluten-free pasta according to package instructions until al dente. Reserve ¼ cup of the starchy pasta water, then drain and set aside.
2. Sear the Chicken: While the water boils, season the chicken strips with garlic powder, salt, and pepper. Heat the olive oil in a large skillet over medium-high heat. Add the chicken and cook for 5–7 minutes until golden brown and cooked through. Remove chicken from the pan and set aside.
3. Start the Sauce: In the same skillet (don’t wash it, that flavor is gold!), melt the 1 tablespoon of butter over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant.
4. Thicken: Sprinkle the gluten-free flour (or cornstarch) over the garlic and stir constantly for 1 minute to cook off the raw taste.
5. Whisk in Liquids: Slowly pour in the chicken broth and milk, whisking continuously to prevent lumps. Simmer for 3–4 minutes until the sauce thickens slightly.
6. Make it Creamy: Turn the heat down to LOW. Stir in the Greek yogurt (or cream cheese) and Parmesan cheese. Whisk gently until the cheese is fully melted and the sauce is smooth. (Important: Keep heat low to prevent yogurt from curdling).
7. Combine: Add the cooked chicken and drained pasta back into the skillet. Toss everything together to coat the noodles in the sauce. If the sauce is too thick, splash in a little of the reserved pasta water.
8. Serve: Garnish with fresh parsley and serve immediately. This dish is fantastic with a side of steamed broccoli mixed right in.
Notes
Yogurt Tip: If using Greek yogurt, ensure it is room temperature before adding it to the pan. This helps prevent it from separating or ‘breaking’ in the hot sauce.
Pasta Choice: Chickpea or lentil pasta adds an extra protein boost that pairs perfectly with this healthy sauce, but classic brown rice pasta offers the most traditional texture.
Storage: This pasta is best eaten fresh. If reheating leftovers, add a splash of water or milk to loosen the sauce, as it will thicken significantly in the fridge.
Dairy-Free Option: Use dairy-free butter, unsweetened almond milk, and a dairy-free cream cheese alternative (like Kite Hill) to make this fully dairy-free.
- Prep Time: 10
- Cook Time: 20
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 3
- Sodium: 550
- Fat: 12
- Saturated Fat: 5
- Unsaturated Fat: 6
- Trans Fat: 0
- Carbohydrates: 35
- Fiber: 3
- Protein: 32
- Cholesterol: 75