Healthy Chicken Alfredo

Our healthy chicken alfredo with broccoli and chicken tenderloins is a creamy alfredo that kids love but is lower in calories and fat. Made with gluten-free pasta, chicken broth, Greek yogurt, and parmesan cheese it’s going to become a staple meal.

As an alfredo without heavy cream, you might be wondering if this recipe will even be flavorful. We promise this creamy chicken alfredo recipe is a comfort food that the whole family is going to request time and time again.

For more gluten-free comfort favorites, check out Dairy Free Chicken Pot Pie, Gluten-Free Shepards Pie, Gluten Free Fried Chicken and No Boil Crockpot Mac and Cheese.

Our chicken broccoli pasta has all the flavor that kids crave with the nutrient-rich ingredients that parents are looking for! It is an easy chicken alfredo that features steamed broccoli to add nutrition and color to the dish.

We also love to top this dish with red pepper flakes or cracked black pepper for extra flavor. We do admit we weren’t sure how low sodium, low-fat fettuccini recipe would turn out…but it’s pretty amazing!

This pasta with chicken and broccoli can be featured for dinner any night of the week. It is especially appreciated on cold winter or rainy summer nights.

The best part of this healthy chicken pasta is it is a complete meal in itself. No need to make extra side dishes to pair with this recipe!

To get started, gather the equipment and ingredients then follow the written instructions or printable recipe card. Enjoy!

Ingredients

• Olive Oil: Olive oil is a healthier choice compared to other cooking oils. It contains healthy monounsaturated fats. Using it in moderation is a good option.
• Chicken Tenders: Chicken tenders are a lean source of protein. Make sure to choose high-quality chicken without the skin for a healthier option.
• Garlic: Garlic adds flavor to the dish and also provides various health benefits, including boosting the immune system and reducing inflammation.
• Gluten-Free Flour: If you require a gluten-free option, using a gluten-free flour blend or almond flour can help thicken the sauce without compromising the taste.
• Chicken Stock: Using low-sodium or homemade chicken stock allows you to control the amount of salt in your dish.
• Plain Greek Yogurt: Greek yogurt is a healthier alternative to heavy cream or regular sour cream. It provides creaminess and tanginess without adding excess fat and calories.
• Tamari: Tamari is a gluten-free soy sauce alternative. It adds depth of flavor to the dish. You can also usecoconut aminos if you prefer.
• Shredded Fresh Parmesan Cheese: Parmesan cheese adds a rich and savory flavor to the Alfredo sauce. Opt for freshly grated Parmesan cheese for better taste and quality.
• Broccoli: Adding broccoli not only increases the nutritional value of the dish but also adds color and texture. It’s a great way to incorporate some vegetables into your meal.
• Gluten-Free Fettuccini Noodles: Choosing gluten-free fettuccini noodles ensures the dish is suitable for individuals with gluten sensitivities or celiac disease. Follow the cooking instructions on the package for best results.

Gluten-Free Guide: If you’re new to eating gluten-free we understand it’s overwhelming trying to figure out which foods may contain gluten and which ones don’t. All of our gluten-free recipes marked with this symbol ✅ represent foods that need to be checked for gluten.

How To Make

Cook the Chicken

• Drizzle 1 tablespoon of olive oil into a large sauté pan and heat it over medium-high heat.
• Once the pan is hot, add the chicken tenders and cook for approximately 5 minutes on one side until they develop a golden brown crust.
• Flip the chicken tenders and continue cooking for another 5 minutes or until the internal temperature reaches 165°F (74°C), ensuring that the chicken is cooked through.
• Remove the cooked chicken from the sauté pan and set it aside to rest.

Steam the broccoli:

• Take the broccoli florets and place them in a microwave-safe dish.
• Add about 1-2 tablespoons of water to the dish to create steam.
• Cover the dish with a microwave-safe lid or microwave-safe plastic wrap.
• Microwave the broccoli for approximately 3 minutes or until it becomes fork-tender.
• Once done, drain any excess water and set the steamed broccoli aside.

Related: How To Steam Broccoli in Microwave

Make the roux:

• Drizzle the remaining tablespoon of olive oil into the sauté pan and place it over medium heat.
• Add the minced garlic to the pan and sauté it until fragrant, usually for about 1-2 minutes.
• Whisk in the gluten-free flour, ensuring that it coats the garlic and forms a smooth paste.
• Slowly pour the chicken stock into the pan while continuously whisking the mixture to prevent lumps from forming.
• Keep whisking until the sauce becomes smooth and slightly thickened.
• Stir in the plain Greek yogurt, 1/2 cup of shredded fresh Parmesan cheese, tamari, and pepper, combining all the ingredients well.
• Remove the pan from heat, as the residual heat will continue to thicken the sauce.

Combine sauce and pasta:

• Take the cooked gluten-free fettuccini noodles and transfer them to a large mixing bowl.
• Pour the Alfredo sauce over the noodles, ensuring that they are evenly coated.
• Add the steamed broccoli to the bowl and gently toss the pasta, sauce, and broccoli together until they are well combined.

Serve:

• Place the chicken tenderloins on top of the pasta or slice them and toss them into the mixture.
• Sprinkle the remaining 1/4 cup of shredded fresh Parmesan cheese over the dish as a final garnish.

Serve the healthy chicken Alfredo while it’s still warm and enjoy!

Remember to adjust the seasoning and ingredients according to your personal taste preferences. This version of chicken Alfredo is a healthier alternative, incorporating lean protein, Greek yogurt, and gluten-free options while still maintaining a delicious taste.

Tips and Tricks

1. Season the chicken: Before cooking the chicken, season it with salt, pepper, and any additional herbs or spices you prefer. This will add flavor to the meat and enhance the overall dish.
2. Use a non-stick pan: To minimize the amount of oil needed, use a non-stick sauté pan or skillet for cooking the chicken. This will help prevent sticking and allow you to use less oil.
3. Don’t overcook the chicken: Overcooked chicken tends to become dry and tough. Use an instant-read meat thermometer to check the internal temperature of the chicken. Once it reaches 165°F (74°C), remove it from the heat to prevent overcooking.
4. Blanch the broccoli: Instead of steaming the broccoli in the microwave, you can blanch it in boiling water for a couple of minutes. This method helps retain its vibrant green color and crisp texture.
5. Customize the sauce: Feel free to customize the Alfredo sauce to suit your preferences. You can add herbs like parsley or basil for freshness, a squeeze of lemon juice for acidity, or a pinch of red pepper flakes for a hint of heat.
6. Grate fresh Parmesan cheese: Freshly grated Parmesan cheese has a superior flavor compared to pre-packaged grated cheese. Grate it just before using to maximize the taste.
7. Use vegetable-based pasta: If you prefer a healthier pasta option, choose vegetable-based pasta, such as zucchini noodles or spaghetti squash. This alternative is higher in fiber and nutrients compared to traditional white pasta.
8. Add more vegetables: Boost the nutritional value of your dish by adding more vegetables. You can include other veggies like bell peppers, mushrooms, or spinach to increase the fiber and vitamin content.
9. Opt for low-sodium ingredients: Look for low-sodium chicken stock and tamari (or soy sauce) to reduce the overall sodium content in the dish. This allows you to control the salt levels and make it more heart-healthy.

By incorporating these tips and tricks, you can make a delicious and healthier version of chicken Alfredo that satisfies your taste buds and supports your well-being. Enjoy your cooking!

Frequently Asked Questions

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. When reheating, you may need to add a splash of chicken stock or milk to the sauce to restore the desired consistency.

• Stovetop Method:
  • Place a saucepan over low to medium heat.
  • Add the desired amount of leftover chicken Alfredo to the saucepan.
  • Stir the pasta occasionally to ensure even heating.
  • Heat until the sauce is warmed through and the pasta reaches the desired temperature.
  • If the sauce appears too thick, you can add a splash of chicken stock, milk, or water to loosen it up.
  • Once heated, serve and enjoy!
• Microwave Method:
  • Transfer the desired amount of leftover chicken Alfredo to a microwave-safe dish.
  • Cover the dish loosely with a microwave-safe lid or microwave-safe plastic wrap to prevent splatters.
  • Microwave the dish on high power in 30-second intervals, stirring in between each interval.
  • Continue microwaving and stirring until the sauce is heated through and the pasta reaches the desired temperature.
  • Be cautious not to overheat the pasta, as it can become dry or chewy.
  • Once heated, let it stand for a minute or two before serving.

Remember to adjust the reheating time based on the amount of leftovers and your microwave’s power. It’s best to reheat in smaller batches to ensure even heating.

Other Healthy Pasta Recipes

• Gluten Free Pasta Salad
• Ground Chicken Pasta
• Taco Pasta Bake
• Canned Tuna Pasta
• Chicken and Bacon Pasta
• Chicken Sausage Pasta

More Recipes Using Greek Yogurt

• Greek Chicken Thighs
• Healthy Chicken Spaghetti Recipe
• Greek Yogurt Coleslaw
• Spinach Dip with Greek Yogurt
• Banana Bread with Applesauce and Yogurt