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Healthy Chicken Alfredo

A lighter take on traditional Alfredo using steamed cauliflower for creaminess and whole wheat pasta for added fiber.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Serving Size 4 servings

Ingredients

Pasta and Sauce Ingredients

  • 2 cups whole wheat pasta (fusilli, penne, or spaghetti)
  • 2 cups cauliflower florets (fresh or frozen) Steam until very tender
  • 1 cup vegetable broth Use low-sodium if watching salt
  • 2 cloves garlic, minced 1 tsp garlic powder can be used if needed
  • 1/4 cup nutritional yeast Adds cheesy flavor
  • Salt to taste
  • Pepper to taste

Chicken Ingredients

  • 1 lb lean grilled chicken, sliced Rotisserie or pre-grilled chicken are convenient options
  • Olive oil optional, for warming chicken
  • Parsley for garnish optional

Instructions

Cooking the Pasta

  • 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, reserving a splash of pasta water.

Making the Sauce

  • Steam cauliflower florets until very tender, about 10 minutes (longer if using frozen).
  • In a blender, combine the steamed cauliflower, vegetable broth, minced garlic, nutritional yeast, a pinch of salt, and a few grinds of black pepper. Blend until completely smooth and creamy.
  • Add a little extra broth or reserved pasta water if the sauce is too thick.

Combining Ingredients

  • Heat a large pan over medium heat with a teaspoon of olive oil if using. Add sliced grilled chicken and warm for 2–3 minutes until heated through.
  • Pour the cauliflower Alfredo sauce over the warmed chicken. Stir to combine and let the sauce come to a gentle simmer for a minute to meld flavors.
  • Add the cooked pasta to the pan and toss everything together until evenly coated. If the sauce seems tight, loosen with 1–2 tablespoons of reserved pasta water or broth.
  • Taste and adjust seasoning with salt and pepper. Serve immediately, garnished with chopped parsley if desired.

Notes

For ultra-silky sauce, blend the cauliflower while it’s still hot. Use very tender cauliflower for a smoother texture. Reserve a cup of pasta water before draining to help sauce cling to noodles. Add vegetables like spinach or peas at the final toss for color and nutrients.