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Healthy Chicken Alfredo (Low Fat + High Protein)

Bold, blackened chicken tenders meet creamy, flavor-popping fettuccine alfredo! This low fat, high protein Healthy Chicken Alfredo is comfort food and flavor explosion to the extreme! Ready in just 30 minutes and perfect for a quick, weeknight dinner!

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 507 kcal
Course: Main Course
Cuisine: Italian

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, black pepper
  • 1/4 tsp red pepper flakes optional
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 uncooked
  • fresh parsley, chopped for serving

Instructions

For the Blackened Tenders:
    Cup of Yum
  1. Preheat the air fryer to 390 degrees F.
  2. In a small bowl, mix together all the spices for the blackened chicken.
  3. Pat chicken tenderloins dry with a paper towel and spray with cooking spray. Then toss evenly with the seasoning mix.
  4. 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:
  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.
  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.
  3. 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.
  4. 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.
  5. Serve up in a bowl with the blackened chicken and top with fresh parsley and parmesan cheese!

Notes

  • To make gluten-free: use gluten-free flour and gluten-free pasta.
  • To make dairy-free: use dairy-free butter, plant-based milk and dairy-free cheese. 
  • To make vegetarian: omit chicken and use vegetable broth. Can add mushrooms or extra veggies in place of chicken! 
  • Ways To Switch It Up:
  • To store: store chicken alfredo in an airtight container in the fridge in an airtight container for 3-4 days. 
  • 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

Serving 1/4 of alfredo and chicken Calories 507kcal (25%) Carbohydrates 48.6g (16%) Protein 44.3g (89%) Fat 15g (23%) Saturated Fat 7.8g (39%) Fiber 2.1g (8%) Sugar 36g (72%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 507

% Daily Value*

Serving 1/4 of alfredo and chicken
Calories 507kcal 25%
Carbohydrates 48.6g 16%
Protein 44.3g 89%
Fat 15g 23%
Saturated Fat 7.8g 39%
Fiber 2.1g 8%
Sugar 36g 72%

* Percent Daily Values are based on a 2,000 calorie diet.