Healthy Chicken Alfredo
A lighter take on classic Alfredo that swaps cream for a silky cauliflower sauce, combining whole wheat pasta and lean chicken for a comforting and nutritious meal.
Ingredients
Main Ingredients
- 1 lb chicken breast, cooked and diced Rotisserie chicken is a great shortcut.
- 8 oz whole wheat pasta Penne, fusilli, or farfalle work well.
- 1 head cauliflower, chopped into florets About 4 cups.
- 1 cup chicken broth Use low-sodium if watching salt.
- 1/2 cup grated Parmesan cheese Freshly grated gives best flavor.
- 2 cloves garlic, minced Or 1/2 tsp garlic powder in a pinch.
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
Preparation
- Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package directions until al dente. Drain and set aside.
- Meanwhile, steam the chopped cauliflower in a steamer basket over simmering water until very tender, about 8-12 minutes.
- Transfer the hot cauliflower to a blender. Add chicken broth, Parmesan, and minced garlic. Blend until completely smooth and creamy. Taste and adjust salt and pepper.
Cooking
- Heat the olive oil in a large skillet over medium heat. Add the cooked, diced chicken and warm for 2-3 minutes until heated through.
- Pour the cauliflower sauce into the skillet with the chicken. Stir and cook for 2-3 minutes to meld flavors and thicken slightly.
- Add the cooked pasta to the skillet. Toss and stir until every piece is well coated with sauce.
- Season with salt and pepper to taste. Serve hot, sprinkled with chopped fresh parsley.
Notes
For a vegetarian version, swap chicken broth for vegetable broth and use sautéed mushrooms or white beans instead of chicken. To make gluten-free, use brown rice or chickpea pasta. For a lighter cheese option, use 1/3 cup Parmesan and add a squeeze of lemon for brightness.