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About This Recipe
This Healthy Blackened Chicken Fettuccine Alfredo is the most flavorful, delicious pasta dish! It’s has all the flavors and comfort you love about the original recipe but only 1/3 of the calories of the Olive Garden dish!
This dish is lightened up but still has a delicious creamy sauce, warm cooked pasta and tasty, blackened chicken! It’s also ready in just 30 minutes so it’s a great recipe for a quick, weeknight dinner! It’s a great way to enjoy a comforting and cozy meal without all the extra calories.
The homemade alfredo sauce is key in this recipe and uses low fat milk instead of heavy creamy! I honestly think the reduced fat milk and fresh parmesan cheese make the perfect consistency sauce and love that it has less calories but all the flavor!
Pair this sauce with the fettuccine noodles and you have a taste of Italy right at home!
If you really want to make this meal for a fraction of the calories, feel free to swap the noodles for spaghetti squash or zucchini noodles. I love using whole wheat or regular pasta but the sauce and chicken are delicious either way!
This skinny chicken alfredo is a great weeknight meal or can be made for special occasions! I love pairing this pasta a side of broccoli, green beans, or a simple side salad!
Why You’ll Love This Healthy Chicken Alfredo
- A healthier alternative to a classic and comforting dish! Lower fat and higher in protein than the traditional recipe.
- Ready in just 30 minutes. Perfect for an easy dinner the whole family will love!
- Great for meal prep! Over 44 grams of protein per serving!
- Can easily be made gluten-free, dairy-free or vegetarian.
- Easy to add mushrooms, spinach or broccoli for extra veggies and added fiber!
- Chicken – I used chicken tenderloins for this recipe. You can also use boneless, skinless chicken breasts and just slice them into thin breasts or strips if you prefer.
- Olive oil
- Spices: paprika, garlic powder, onion powder, cumin, oregano, salt, black pepper
- Red pepper flakes – optional for heat
- Butter – I used unsalted butter. Us dairy-free butter if needed.
- Garlic
- All-purpose flour – use gluten-free flour if needed. My favorite gluten-free flours to bring about the most similar flavor/texture are Bob’s Red Mill 1:1 and King Arthur GF Measure for Measure.
- Chicken broth – vegetable broth also works!
- Milk – I used low-fat milk but any milk of choice works. Use dairy-free milk if needed.
- Fresh parmesan cheese – grated or shaved. I highly recommend using fresh for this recipe! Use dairy-free cheese if needed.
- Fettuccine pasta – any pasta will work! Use gluten-free pasta if needed.
- Fresh parsley chopped
- Go meatless! To make vegetarian, omit chicken and use vegetable broth. Can add mushrooms or extra veggies in place of chicken!
- Add extra veggies! If you want to pack in a few extra veggies you can add spinach, broccoli, mushrooms or asparagus!
- Seafood Alfredo! Make this a yummy seafood pasta but switching out the chicken for shrimp or salmon! Or even try steak!
- Low carb option! Use the chicken and alfredo sauce to top zucchini noodles for a low carb option!
How To Make
The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!
For the Blackened Chicken:
Step 1: In a small bowl, mix together all the spices for the blackened chicken.
Step 2: Pat chicken tenderloins dry with a paper towel and spray with cooking spray. Then toss evenly with the seasoning mix.
Step 3: Spray air fryer basket with cooking spray. Place the tenders in the basket in a single layer.
Step 4: Cook for 4-5 minutes, then flip and cook for another 4-5 minutes or until cooked through. Then set on a plate to rest.
For the Fettuccini Alfredo:
Step 1: Add water to a pot and bring to a boil. Add salt to taste. Once at a rolling boil, add fettuccine. Stir occasionally so the noodles don’t stick to each other. Cook for about 10 minutes, or until the noodles are al dente (they are best when not overcooked). Drain when done and set aside.
Step 2: Meanwhile, spray a large skillet with cooking spray and set to medium heat. Add the butter and garlic and let simmer for a minute.
Step 3: Add flour and quickly stir to form a paste.
Step 4: Then whisk in the chicken broth and milk.
Step 5: Let simmer for 6-7 minutes or until it starts to thicken.
Step 6: Reduce heat to low and add the parmesan cheese, salt and pepper. Stir, until the cheese is melted then remove from heat.
Step 7: Toss with the noodles. Taste and add more salt, if needed.
Step 8: Serve up in a bowl with the blackened chicken and top with fresh parsley and parmesan cheese!
Chicken Alfredo Tips!
- Don’t overcook the noodles! Make sure they are al-dente. Do not rinse the pasta either. It will help with how thick and creamy the Alfredo come out.
- For a thicker sauce: reserve some of the pasta water and add it in once you add the noodles. The starch in the pasta water helps to thicken and bind the liquid to the noodles!
What’s the best way to reheat leftovers?
To reheat the chicken, place in the air fryer at 370F for 5-6 minutes or until heated through. To reheat pasta, you can reheat in a pot on the stove on medium-low heat until heated through. I like to add a tiny splash of water or milk to make sure it doesn’t dry out.
You can also reheat in the microwave by placing in a microwave-safe container, adding a few drops of water or milk and placing a damp paper towel over the top. Then microwave for 1-2 minutes on 70% stirring every 30 seconds or so, or until heated through.
What should I serve with this Healthy Chicken Alfredo?
I love pairing this healthier version of chicken alfredo with a few extra veggies for a complete meal. A few great options for sides are my Air Fryer Broccoli, Charred Green Beans, or a side salad!
Can I freeze this low fat alfredo sauce?
Yes! To freeze the healthy alfredo sauce recipe, let it cool completely. Then place in a plastic container or freezer bag (do not use glass) and store in freezer for up to 6 months. For more tips on how to best freeze sauces, check out this helpful article from the Food Network.
More Healthy Pasta Recipes You’ll Love
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Healthy Chicken Alfredo (Low Fat + High Protein)
Ingredients
Blackened Chicken Tenders:
- 1 lb. chicken tenderloins
- 1/2 Tbsp olive oil
- 2 tsp each: paprika, garlic powder, onion powder
- 1 tsp each: cumin, oregano, salt, pepper
- 1/4 tsp red pepper flakes optional for heat
Fettuccini Alfredo:
- 2 Tbsp unsalted butter (28g)
- 2 cloves garlic minced
- 2 Tbsp all-purpose flour
- 1 cup chicken broth (240g)
- 1 cup low-fat milk (240g) or milk of choice
- 3/4 cup fresh parmesan cheese grated or shaved + more for garnishing
- 1/2 tsp salt and pepper
- 8 oz fettuccine pasta
- Fresh parsley chopped for serving
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Instructions
For the Blackened Tenders:
- Preheat the air fryer to 390 degrees F.
- In a small bowl, mix together all the spices for the blackened chicken.
- Pat chicken tenderloins dry with a paper towel and spray with cooking spray. Then toss evenly with the seasoning mix.
- Spray air fryer basket with cooking spray. Place the tenders in the basket in a single layer. Cook for 4-5 minutes, then flip and cook for another 4-5 minutes or until cooked through. Then set on a plate to rest.
For the Fettuccini Alfredo:
- Add water to a pot and bring to a boil. Add salt to taste. Once at a rolling boil, add fettuccine. Stir occasionally so the noodles don't stick to each other. Cook for about 10 minutes, or until the noodles are al dente (they are best when not overcooked). Drain when done and set aside.
- Meanwhile, spray a large skillet with cooking spray and set to medium heat. Add the butter and garlic and let simmer for a minute.
- Add flour and quickly stir to form a paste. Then whisk in the chicken broth and milk. Let simmer for 6-7 minutes or until it starts to thicken.
- Reduce heat to low and add the parmesan cheese, salt and pepper. Stir, until the cheese is melted then remove from heat and toss with the noodles. Taste and add more salt, if needed.
- Serve up in a bowl with the blackened chicken and top with fresh parsley and parmesan cheese!
Equipment
- Instant read thermometer optional
- 6qt stockpot
Notes
- Add extra veggies! If you want to pack in a few extra veggies you can add spinach, broccoli, mushrooms or asparagus!
- Seafood Alfredo! Make this a yummy seafood pasta but switching out the chicken for shrimp or salmon! Or even try steak!
- Low carb option! Use the chicken and alfredo sauce to top zucchini noodles for a low carb option!
Nutrition Information
Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.
