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Low Calorie Chicken Alfredo Protein Pasta - Creamy, Satisfying, and Lighter

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 8 oz protein pasta (penne, rotini, or fettuccine made from chickpeas, lentils, or added-whey/wheat protein)
  • 12 oz boneless, skinless chicken breast, cut into bite-size pieces
  • 1 tablespoon olive oil (or avocado oil)
  • 3 cloves garlic, minced
  • 1 cup low-sodium chicken broth
  • 1 cup 2% milk (or unsweetened cashew milk for extra lightness)
  • 1/2 cup nonfat plain Greek yogurt, room temperature
  • 3/4 cup finely grated Parmesan cheese (preferably freshly grated)
  • 1 tablespoon cornstarch (or arrowroot), mixed with 2 tablespoons cold water
  • 1/4 teaspoon nutmeg (optional, classic Alfredo note)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1/4 cup chopped fresh parsley (optional garnish)
  • Lemon zest (optional, for brightness)

Method
 

  1. Cook the pasta. Bring a large pot of salted water to a boil. Cook the protein pasta until just al dente according to package directions. Reserve 1/2 cup pasta water, then drain and set aside.
  2. Season and sear the chicken. Pat the chicken dry and season with a pinch of salt and pepper. Heat olive oil in a large nonstick skillet over medium-high. Add chicken and cook 5–7 minutes, stirring occasionally, until browned and cooked through. Transfer to a plate and tent loosely with foil.
  3. Sauté the garlic. In the same skillet, reduce heat to medium. If the pan looks dry, add a teaspoon of oil. Add minced garlic and cook 30–45 seconds until fragrant. Don’t brown it.
  4. Build the lighter Alfredo base. Pour in chicken broth and bring to a gentle simmer. Stir in milk, onion powder, nutmeg (if using), salt, and pepper. Keep it at a light simmer—do not boil.
  5. Thicken the sauce. Stir the cornstarch slurry to recombine, then whisk it into the skillet. Simmer 1–2 minutes, stirring, until slightly thickened and glossy.
  6. Add Parmesan. Reduce heat to low. Gradually whisk in the Parmesan until melted and smooth. If the sauce gets too thick, splash in reserved pasta water.
  7. Finish with Greek yogurt. Remove the pan from the heat for 30 seconds so it cools slightly. Whisk in the Greek yogurt until the sauce turns creamy and silky. This adds body and protein without extra fat.
  8. Combine. Add the cooked chicken and drained pasta to the skillet. Toss gently until everything is coated. Adjust seasoning with extra salt and pepper. If needed, loosen with a bit more pasta water for a velvety sheen.
  9. Garnish and serve. Top with chopped parsley and a little lemon zest for brightness. Serve hot.