Skinny Chicken Broccoli Alfredo is a lighter take on a classic Italian favorite. This creamy yet low-calorie version combines tender slices of chicken breast, vibrant broccoli florets, and whole wheat pasta in a velvety Alfredo-style sauce made with low-fat milk and cream cheese. It’s high in protein, rich in fiber, and perfect for anyone seeking a healthy comfort food dinner that doesn’t sacrifice flavor. Ideal for meal prep or a satisfying weeknight meal!

Full Recipe: 

Ingredients

• 2 medium boneless, skinless chicken breasts (about 300g)

• 2 cups broccoli florets (fresh or frozen, about 180g)

• 1 tablespoon olive oil

• 3 cloves garlic, minced

• 2 cups low-fat milk (480ml)

• 3 tablespoons low-fat cream cheese

• ¼ cup Parmesan cheese, freshly grated

• 8 oz whole wheat fettuccine or pasta (230g)

• Salt and black pepper, to taste

• Red pepper flakes (optional, for garnish)

• Fresh parsley (optional, for garnish)

Directions

1. Cook the Pasta:
   Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook until al dente. Drain and set aside.

2. Prepare the Chicken:
   Season chicken with salt and black pepper. In a skillet over medium heat, heat olive oil and cook chicken for 5–6 minutes per side until golden and cooked through. Remove, rest for a few minutes, then slice into bite-sized pieces.

3. Cook the Broccoli:
   In the same skillet, add the broccoli with a splash of water. Cover and steam for 3–4 minutes until tender-crisp. Remove and set aside.

4. Make the Alfredo Sauce:
   Add minced garlic to the skillet and sauté for 1 minute. Pour in low-fat milk and bring to a simmer. Add cream cheese and whisk until smooth. Stir in Parmesan and continue cooking until the sauce thickens. Season with salt and pepper.

5. Combine Everything:
   Add cooked pasta, chicken, and broccoli to the sauce. Toss gently until fully coated and warmed through.

6. Serve and Enjoy:
   Garnish with red pepper flakes and parsley if desired. Serve immediately.

Nutrients (Per serving, based on 4 servings)

• Calories: ~370 kcal

• Protein: ~35g

• Fat: ~12g

• Saturated Fat: ~4g

• Carbohydrates: ~30g

• Fiber: ~5g

• Sugar: ~5g

• Sodium: ~450mg

• Calcium: ~20% DV

• Iron: ~10% DV

A Lighter Approach to Alfredo Sauce

Traditional Alfredo sauce is made with heavy cream, butter, and large amounts of cheese—delicious but undeniably rich and calorie-dense. The skinny version takes a smarter approach by creating a lighter yet creamy sauce using low-fat milk and a small amount of reduced-fat cream cheese. This swap keeps the sauce smooth and indulgent while significantly reducing saturated fat and overall calories.

The garlic base adds depth and classic Alfredo flavor, while the cream cheese helps achieve a thick, clingy consistency. A modest portion of freshly grated Parmesan introduces just the right amount of umami, saltiness, and creaminess to tie everything together. The result is a sauce that’s comforting, flavorful, and light enough to enjoy any night of the week.

High-Protein, Lean Chicken Breast

Chicken breast is the go-to protein for health-focused meals, and in this recipe, it serves as the perfect anchor. It’s lean, mild in flavor, and cooks up beautifully golden and tender when seared in a skillet with olive oil. Seasoned simply with salt and pepper, the chicken provides a hearty, satisfying bite without overpowering the more delicate Alfredo sauce.

Once cooked and sliced, the chicken is easy to toss back into the pasta for an even distribution in every serving. It’s a protein-packed component that not only helps keep you full but also adds important nutrients like B vitamins and iron.

Broccoli for Brightness and Nutrition

Broccoli plays a dual role in this dish: adding both color and crucial nutritional benefits. Its vibrant green hue stands out beautifully against the cream-colored sauce and brown pasta, making the dish visually inviting. But beyond its aesthetic appeal, broccoli is a powerhouse of fiber, vitamins C and K, and antioxidants that support overall wellness.

Briefly steamed in the same pan used for the chicken, broccoli retains its tenderness without turning mushy. The gentle steaming preserves its crunch and vibrant flavor, ensuring it adds a fresh, wholesome contrast to the creamy sauce and tender noodles.

Whole Wheat Pasta for Added Fiber and Satiety

Swapping traditional pasta for whole wheat fettuccine or spaghetti is a small change with a big impact. Whole wheat pasta is higher in fiber, which supports digestion and helps you feel fuller longer. Its slightly nutty flavor adds an earthy undertone that complements the creamy, cheesy sauce and brings balance to the dish.

Cooking the pasta al dente keeps it from becoming overly soft, which is key when it’s later combined with the sauce, chicken, and broccoli. Whole wheat pasta holds its shape well and has a pleasant chew, making it ideal for hearty dishes like this one.

Balanced Flavor with Minimal Effort

One of the best things about this Skinny Chicken Broccoli Alfredo is how quickly it comes together. In just about 30 minutes, you can prepare a well-rounded meal with protein, fiber, and vegetables, all in a single skillet and pot. The simple seasoning of garlic, salt, pepper, and optional red pepper flakes allows the natural flavors of the ingredients to shine without the need for heavy cream or butter.

The sauce thickens easily without flour or roux, thanks to the cream cheese and Parmesan. And by reserving the skillet used for the chicken and broccoli, you also cut down on cleanup and layering complexity.

Red pepper flakes and chopped fresh parsley added just before serving bring a pop of brightness and a hint of heat, elevating the flavor without adding extra calories or fat. These small touches make the dish feel restaurant-quality without the effort or guilt.

Perfect for Meal Prep and Weeknight Dinners

This dish isn’t just healthy and satisfying—it’s also incredibly practical. It stores well in the refrigerator and reheats beautifully, making it an ideal candidate for weekly meal prep. Simply portion it into individual containers and store it for up to four days. A quick reheat in the microwave or on the stovetop with a splash of milk brings it right back to its creamy, delicious best.

For weeknight dinners, this dish offers a balanced, wholesome meal in under an hour, using ingredients you likely already have on hand. It’s family-friendly and great for picky eaters, thanks to its familiar flavors and comforting texture.

Customizable and Adaptable

While this recipe is perfect as written, it also invites easy customization:

• Add more vegetables: Mushrooms, spinach, zucchini, or cherry tomatoes can be added to boost the nutrient content and volume.

• Switch up the protein: Swap chicken for shrimp, turkey, or even plant-based meat alternatives for variation.

• Try a dairy-free version: Use unsweetened almond milk, vegan cream cheese, and nutritional yeast instead of Parmesan for a completely dairy-free, vegan-friendly Alfredo-style pasta.

• Spice it up: Add red chili flakes or cayenne pepper for a kick, or stir in some Dijon mustard for a subtle tangy twist.

This kind of versatility ensures the recipe can be adapted to fit your mood, dietary needs, or what’s in your fridge.

Nutrition That Supports a Healthy Lifestyle

Each serving of Skinny Chicken Broccoli Alfredo offers around 370 calories, with an impressive 35 grams of protein and 5 grams of fiber. It’s low in saturated fat, moderate in carbohydrates, and packs a variety of essential vitamins and minerals thanks to the broccoli and dairy components.

The whole wheat pasta and lean protein help manage blood sugar levels and support energy throughout the day, while the reduced-fat sauce satisfies creamy cravings without derailing your nutrition goals. For those following a balanced eating plan, this meal fits perfectly into a healthy rotation.

Conclusion

Skinny Chicken Broccoli Alfredo is a shining example of how comfort food can be lightened up without sacrificing flavor or satisfaction. It offers everything you love about traditional Alfredo—creamy texture, rich taste, and hearty ingredients—with a nutritious twist that aligns with your health goals.

Whether you’re making it for your weekly meal prep, cooking up a quick and healthy family dinner, or simply treating yourself to a bowl of something warm and comforting, this dish checks all the boxes. High in protein, full of fiber, and packed with flavor, it’s a wholesome take on a timeless favorite that’s sure to become a staple in your kitchen. Healthy eating has never tasted this good.