I’m excited to share my latest healthy creation with you a low-fat chicken fettuccine Alfredo that’s sure to become a new family favorite. The best part is that it comes together quickly for busy weeknights. Sautéed chicken breast and pasta noodles are tossed with a creamy sauce made from non-fat Greek yogurt, parmesan cheese, and aromatic spices. You’d never guess it uses so few ingredients yet tastes so rich and satisfying. I first came up with the idea after experimenting with different dairy substitutes, and yogurt proved to be the perfect stand-in for heavy cream.
Recipe Ingredients
For the grilled chicken
- 2 to 3 boneless, skinless chicken breasts
- 1 teaspoon olive oil
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon garlic salt
For the lightened Alfredo sauce
- 3/4 cup non-fat Greek yogurt
- 1 cup finely grated parmesan cheese
- 1 tablespoon unsalted butter
- 2 cloves garlic, minced
- 1 cup low-sodium chicken broth
- 8-9 ounces fettuccine noodles
- Pinch each of salt and pepper
How to Make This Skinny Low-Fat Chicken Fettuccine Alfredo Recipe
Preparing the Chicken
To start, we’ll get the chicken cooking. Pat the breasts dry with paper towels and season all over with salt, pepper, and a drizzle of olive oil. Heat a grill pan or skillet over medium-high heat and cook the chicken for 5-7 minutes per side, until opaque and cooked through. Set aside to rest while you prepare the sauce.
Making the Lightened
Cream Sauce In a medium saucepan, melt the butter over medium heat. Add the minced garlic and cook for 1 minute until fragrant. Whisk in the flour and cook for 2 more minutes to cook out the raw flour taste. Slowly pour in the chicken broth, whisking constantly to prevent lumps. Allow the sauce to come to a gentle simmer. Once simmering, reduce the heat to medium-low. Whisk in the non-fat Greek yogurt a spoonful at a time to prevent curdling. Continue cooking and whisking for 5-10 minutes to thicken the sauce slightly. Remove from heat and stir in the parmesan cheese until melted and smooth. Season with salt and pepper to taste.
Cooking the Pasta
Bring a large pot of salted water to a boil. Add the fettuccine noodles and cook according to package instructions, about 8-10 minutes, until al dente. Drain the pasta, reserving 1/2 cup of the starchy cooking water.
Assembling the Dish
Add the cooked pasta back to the warm pot. Pour the creamy Alfredo sauce over the top and toss to coat evenly, adding a splash of pasta water if needed to loosen. Slice or dice the grilled chicken and stir it into the pasta.
Serving Instructions
This hearty pasta dish serves 4 as a main course. For a lighter meal or side, you can easily scale the recipe down. I recommend serving it warm straight from the pot for maximum creaminess. Freshly grated parmesan and cracked black pepper are also nice garnishes. Some crusty bread is the perfect accompaniment to soak up any remaining sauce.
Storage Instructions
Leftovers can be covered and refrigerated for up to 4 days. The sauce may thicken up a bit as it sits, so you can simply add a splash of pasta water or broth to loosen it up before reheating. To freeze, allow the fully cooled dish to sit at room temperature for 30 minutes, then portion into airtight containers leaving 1 inch headspace. Freeze for 2-3 months. Thaw overnight in the refrigerator and reheat in a saucepan over medium-low until hot and bubbling.
Freezing Instructions
The sauce and cooked pasta can also be frozen separately for up to 3 months. Portion the sauce into freezer-safe containers or zip lock bags and lay flat to freeze. Once solid, stack in the freezer. Cook and drain the pasta, then portion into bags and lay flat to freeze as well. To use, thaw overnight in the fridge and combine with sauce in a saucepan, adding a splash of water to loosen.
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FAQs
Greek yogurt works best due to its thicker consistency, but regular plain yogurt can also be substituted. You may need to add a tablespoon or two of milk if the sauce seems too thick.
Yes, shredded or diced cooked chicken is perfectly fine to use. You can poach or bake the chicken breasts ahead of time then shred or dice.
Yes, the recipe refrigerates and freezes well. You can prepare all the components in advance, then simply combine and reheat when ready to serve.
Absolutely! Feel free to substitute your favorite pasta in place of fettuccine. Penne, linguine, farfalle – any pasta will work nicely.
Even without the chicken, the sauce is still relatively low in fat at only 3g per serving. The yogurt acts as a creamy substitute for much of the fat and calories from heavy cream.
Skinny Low-Fat Chicken Fettuccine Alfredo
Ingredients
- 2-3 Chicken Breasts
- Olive Oil
- 1 tsp Garlic Salt
- ½ tsp Pepper
- 1 tbsp Butter
- 1-2 Garlic Clove (minced)
- 2 tbsp Flour
- 1 cup Chicken Broth
- 1 cup milk
- ¾ cup High-Quality Parmesan Cheese (grated or shaved)
- ¼ Salt
- ¼ tsp Pepper
- 8-9 ounces Fettuccine Noodles
Instructions
- Bring a pot of water to a boil and cook 8-9oz of fettuccine noodles until al dente, about 8-10 minutes. Drain and set aside.
- Pat 2 chicken breasts dry and season with salt and pepper. Heat a skillet over medium-high heat with 1 tsp olive oil. Cook the chicken for 5-7 minutes per side until no longer pink. Remove from heat.
- In a saucepan, melt 1 tbsp butter. Sauté 2 minced garlic cloves for 1 minute. Whisk in 2 tbsp flour and cook 2 minutes. Gradually whisk in 1 cup broth. Simmer and whisk in 3/4 cup Greek yogurt, 1 cup parmesan cheese, 1/4 tsp each salt and pepper.
- Slice the chicken and return pasta to the pot. Pour sauce over and toss to coat. Transfer to a serving dish.
- Garnish ,the creamy sauce coats each noodle for a satisfying yet lighter take on this classic.
