Low-Fat Chicken Alfredo Pasta Recipe

This Low Fat Chicken Alfredo Pasta is creamy, savory, and ultra-satisfying with only 6.9 grams of fat per serving. It swaps out the traditional heavy cream and butter for a silky, high-protein Greek yogurt and low-fat milk sauce, all tossed with juicy chicken breast and tender whole wheat pasta. It’s everything you love about Alfredo, made lighter for a smart, heart-healthy dinner that doesn’t sacrifice indulgence.

About This Recipe

You get all the velvety richness and garlicky comfort of a classic Alfredo, but with a fresh, lighter feel. The sauce is smooth and slightly tangy, coating each bite of pasta and tender chicken perfectly. A sprinkle of Parmesan adds depth without going overboard on fat.

It’s also a practical choice for busy nights. Ready in under 30 minutes and made with simple ingredients, this is a great go-to for weeknight dinners or reheatable lunches that feel like a treat but fit into any low-fat eating plan.

Why This Recipe Belongs in Your Diet

Traditional Alfredo sauces are loaded with saturated fat, but this version slashes that by using fat-free Greek yogurt and low-fat milk as the creamy base. Chicken breast adds lean, filling protein, and whole wheat pasta brings fiber and complex carbs for balanced energy. It’s a feel-good meal that won’t weigh you down.

What You’ll Need (Ingredients)

This creamy pasta comes together with just a few fridge and pantry staples—nothing fancy, just smart choices.

• 8 oz whole wheat fettuccine or linguine: Adds fiber and makes it more filling.
• 2 cups cooked chicken breast, sliced or shredded: Lean protein that makes this dish satisfying.
• 1 tablespoon olive oil: Just enough to sauté garlic and build flavor.
• 2 cloves garlic, minced: Essential for that signature Alfredo aroma.
• 1 tablespoon all-purpose flour: Helps thicken the sauce.
• 1 cup 1% milk: Light and creamy without excess fat.
• 1/2 cup fat-free plain Greek yogurt: Creates a silky, protein-rich sauce.
• 1/4 cup grated Parmesan cheese: Adds real Alfredo flavor in a small amount.
• 1/4 teaspoon salt: Brings everything together.
• 1/4 teaspoon black pepper: Adds balance and a little kick.
• Optional: Chopped parsley or lemon zest for garnish.

How to Make Low Fat Chicken Alfredo Pasta

1. Cook pasta: Boil whole wheat pasta according to package instructions. Drain and set aside.
2. Sauté garlic: In a large nonstick skillet, heat olive oil over medium heat. Add garlic and cook for 1 minute, stirring constantly.
3. Thicken the base: Sprinkle in flour and cook for 1 minute. Slowly whisk in milk, cooking until slightly thickened (about 2–3 minutes).
4. Add yogurt and cheese: Remove pan from heat. Stir in Greek yogurt, Parmesan, salt, and pepper until smooth.
5. Combine: Add cooked chicken and pasta to the skillet. Toss until everything is coated and heated through.
6. Serve: Garnish with parsley or lemon zest if desired. Serve warm.

Recipe Tips and Variations

• Use rotisserie chicken breast for a fast shortcut.
• Add steamed broccoli or spinach for extra greens.
• Swap the pasta for chickpea or lentil pasta for a gluten-free, protein-boosted version.
• Stir in a pinch of nutmeg or lemon juice for a flavor twist.

How to Store Leftovers

Cool completely and store in an airtight container in the fridge for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of milk if needed to loosen the sauce.

Nutrition Facts

• Serving Size: 1 1/2 cups
• Calories: 310 kcal
• Fat: 6.9 g
• Carbohydrates: 29 g
• Protein: 27 g
• Sodium: 420 mg

Try More Recipes:

• Low-Fat Turkey Tetrazzini Casserole Recipe
• Low Fat Salmon Casserole
• Low-Fat Pork Casserole Recipe