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This is a picture of healthy chicken alfredo pasta. There is a circle black skillet filled with creamy rotini pasta noddles and cooked chicken pieces. It's topped with green chopped parsley and flakes of parmesan cheese.
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4.67 from 3 votes

Healthy Chicken Alfredo Pasta

A hearty, Healthy Chicken Alfredo Pasta, complete with a delicious creamy sauce. Try this healthy take on the classic dish for dinner tonight! 
Prep Time10 minutes
Cook Time20 minutes
Course: Main Course
Cuisine: American
Keyword: alfredo pasta, chicken alfredo, healthy chicken alfredo
Servings: 5
Calories: 412kcal
Author: Jordan Smith

Equipment

  • Large Skillet
  • Blender
  • Measuring Cups

Ingredients

Pasta Ingredients:

  • 1 box chickpea pasta, uncooked (8 oz)
  • 1 lb chicken tenderloins, raw & chopped into 1-inch pieces (16 oz)
  • 1.5 teaspoon olive oil (7 grams)
  • 1 clove garlic, minced (5 grams)
  • ½ teaspoon salt
  • ½ teaspoon pepper

Sauce Ingredients:

  • ½ cup skim milk (135 grams)
  • 2 cups 4% milk fat cottage cheese (440 grams)
  • ¼ cup parmesan cheese (30 grams)
  • 2 tablespoon butter (28 grams)
  • 1 clove garlic, peeled (5 grams)
  • ½ teaspoon salt
  • 1 teaspoon pepper
  • Topping: parsley or basil, chopped

Instructions

  • Start by cooking pasta according to box instructions. Strain & set aside.
  • Heat a large skillet over medium-high heat.
  • Add olive oil.
  • Add garlic and chicken. Let chicken cook completely, about 10 mins or until internal temp reaches 165 degrees. Drain excess grease. Add salt and pepper to chicken.
  • In a blender, add cottage cheese, parmesan cheese, milk, butter, garlic, salt & pepper. Process until smooth and sauce consistency.
  • Pour the sauce into the skillet over the chicken with the pasta. Cook on low heat until sauce is warm.
  • Add pasta and mix until everything is evenly coated.
  • Garnish with parsley and parmesan.
  • Enjoy!

Notes

Nutrition Notes:
  • Recipe makes 5 servings
  • 1 serving is 304 grams
  • Nutrition per serving: 412 calories | 43 grams protein | 33 grams carbs | 14 grams fat | 5 grams fiber
Nutrition Notes:
  • I use Banza chickpea pasta but an edamame, lentil, or regular pasta would also work!
  • You can use any kind of milk
  • This recipe is gluten-free
  • To make vegetarian: Use tempeh, tofu, or favorite plant-based meat alternative
  • To meal prep: Make according to instructions. Store in an airtight container in the fridge for up to 5 days. Split into 5 containers (one serving each) or store in a big container and serve as needed.

Nutrition

Calories: 412kcal | Carbohydrates: 33g | Protein: 43g | Fat: 14g | Fiber: 5g