Healthy Chicken Alfredo
A lighter version of classic Chicken Alfredo using pureed cauliflower for a creamy texture without the heaviness of cream.
Ingredients
Main Ingredients
- 2 pieces boneless, skinless chicken breasts (about 12–16 oz total) Pat dry and season before cooking.
- 8 oz fettuccine or whole wheat pasta Use gluten-free if needed.
- 1 cup cauliflower florets Fresh or thawed from frozen.
- 1 cup low-sodium chicken broth Substitute with vegetable broth for vegetarian.
- 1/2 cup skim milk Or unsweetened almond milk for dairy‑free.
- 2 tablespoons grated Parmesan cheese Use nutritional yeast for dairy‑free.
- 1 teaspoon garlic powder Or 1–2 fresh cloves minced.
- Salt and pepper to taste For seasoning.
- Olive oil For cooking chicken.
Instructions
Cooking the Pasta
- Bring a large pot of salted water to a boil. Cook the fettuccine according to package directions until al dente. Drain and set aside, reserving a splash of pasta water.
Preparing the Sauce
- Steam the cauliflower until very tender (about 6–8 minutes). Drain well.
- Transfer hot cauliflower to a blender. Add chicken broth, skim milk, garlic powder, and Parmesan. Blend until completely smooth and silky. If the sauce is too thick, add reserved pasta water or broth.
- Taste and season the sauce with salt and pepper. Keep warm over low heat.
Cooking the Chicken
- Pat the chicken breasts dry and season with salt and pepper. Heat olive oil in a skillet over medium. Cook chicken 6–7 minutes per side until golden and cooked through. Remove and let rest before slicing.
Combining and Serving
- Toss the drained pasta with the cauliflower Alfredo sauce until evenly coated. Add a splash of reserved pasta water for a thinner sauce if desired.
- Plate the pasta and top with sliced chicken. Finish with extra Parmesan, cracked black pepper, and a drizzle of olive oil if desired.
Notes
For a richer sauce, stir in Greek yogurt or low-fat cream cheese after blending. Add a pinch of nutmeg or a squeeze of lemon to finish for extra flavor.