Healthy Chicken Alfredo Recipe
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Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
553 kcal
Healthy Chicken Alfredo Recipe
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Healthy chicken alfredo is deliciously creamy, just like the regular alfredo. What makes this recipe special is that it's made with a healthy (and dairy-free!) sauce thanks to sneaky cauliflower. You'll be amazed at how dreamy healthy can taste!
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Ingredients
Healthy Alfredo Sauce
- 1 teaspoon olive oil
- ½ yellow onion chopped
- 3 cloves garlic crushed
- 3 cups chopped cauliflower 12 ounces
- 1 cup chicken stock
- 1-2 tablespoons nutritional yeast see notes
- ½ tablespoon freshly squeezed lemon juice
- 1-2 teaspoons sea salt
- ½ teaspoon soy sauce gluten-free, if needed
Healthy Chicken Alfredo
- 12 ounces uncooked pasta we like fettuccini or linguini
- 4 teaspoons olive oil divided
- 3 ounces baby spinach
- 2 chicken breasts cut into bite-sized pieces
- ½ teaspoon each: sea salt and pepper
Instructions
- Begin by making the healthy alfredo sauce. Heat the olive oil in a medium-sized pot. Add the onion and garlic and cook for 3 minutes, until the onion is transparent. Add the cauliflower and chicken stock and bring the pot to a boil. Cover the pot, reduce the heat, and simmer for 5 minutes, until the cauliflower is soft.
- Transfer everything in the pot to your blender. Add the remaining ingredients and blend on high until smooth. Taste the sauce and add extra salt and/or nutritional yeast if you'd like. Set aside.
- Bring a large pot of salted water to a boil. Add the pasta and cook according to the package directions. Drain the water through a colander then return the cooked pasta to the pot. Drizzle with 2 teaspoons of the olive oil and toss so that all the pasta is lightly coated in the oil. Add the spinach to the pot.
- While the water is heating, season the chicken with salt and pepper. Heat the remaining 2 teaspoons of olive oil in a medium-sized frying pan. Add the chicken and cook until it is lightly browned on both sides and cooked through.
- Add the cooked chicken to the pot with the pasta. Pour the healthy alfredo sauce over top and toss so that everything is well coated in the sauce.
Notes
- Nutritional yeast can be bought from some major grocery stores and most health food stores. You can also purchase it online through Amazon.
- If the alfredo is too thick (this can happen if too much liquid evaporated while the cauliflower cooked) simply add a little extra water or stock.
Nutrition Information
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Serving
1 serving = ¼ of the recipe
Calories
553kcal
(28%)
Carbohydrates
74g
(25%)
Protein
40g
(80%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
5g
Trans Fat
1g
Cholesterol
74mg
(25%)
Sodium
1179mg
(49%)
Potassium
1114mg
(32%)
Fiber
6g
(24%)
Sugar
6g
(12%)
Vitamin A
2030IU
(41%)
Vitamin C
51mg
(57%)
Calcium
73mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 553 kcal
% Daily Value*
| Serving | 1 serving = ¼ of the recipe | |
| Calories | 553kcal | 28% |
| Carbohydrates | 74g | 25% |
| Protein | 40g | 80% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 74mg | 25% |
| Sodium | 1179mg | 49% |
| Potassium | 1114mg | 24% |
| Fiber | 6g | 24% |
| Sugar | 6g | 12% |
| Vitamin A | 2030IU | 41% |
| Vitamin C | 51mg | 57% |
| Calcium | 73mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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