Skinny Cajun Chicken Alfredo is a low-fat, healthier version of your much-loved Italian classic. With creamy sauce, bold Cajun flavor, and tender chicken served over pasta, this adaptation of a classic Italian entree will become a star in your healthy diet.
Make it spicy, or make it classic skinny chicken Alfredo without the Cajun touch.
Ingredients
Chicken breasts
Pasta—linguine suggested
Dairy—milk, butter, Parmesan cheese
Garlic—crushed or powder
Pantry ingredients—olive oil, AP flour, kosher salt, black pepper
Cajun spicing—paprika, cayenne pepper, onion powder, or use commercial Cajun spice mix
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A full-fat Alfredo recipe uses heavy cream cooked to reduce the volume and thicken the sauce, then Parmesan is added. Commonly, butter and garlic are also included.
Most standard Alfredo sauce recipes have about 60 grams of fat per serving. But this healthier chicken Alfredo recipe is 15 grams per serving.
👨🍳How to Make Cajun Chicken Alfredo—Step-by-Step
1. Start with the spices. 1 teaspoon kosher salt, ½ teaspoon black pepper, and ½ teaspoon of garlic powder if not using fresh garlic. For cajun, add ½ teaspoon onion powder, ¾ teaspoon paprika, and cayenne pepper to taste—usually ¼ to ½ teaspoon.
2. Trim two medium-sized (or one large) skinless boneless chicken breasts. Cut into ½ to ¾ inch cubes.
3. Heat 1 tablespoon olive oil in a large frypan over medium-high heat until shimmering. Add chicken and sprinkle with ½ of the spice mixture. Cook until browning and cooked throw and reaches 165°.—about 10 minutes. Then remove from heat and set aside in the same pan. It has some spices stuck to the bottom that we will use later.
4. Start cooking ½ pound of pasta while cooking the chicken. Cook according to package directions and drain.
5. Whisk ¼ cup AP flour into 1 cup of cold milk until smooth. You may whisk in a bowl or use a Tupperware gravy shaker.
6. Add 1 tablespoon butter to a saucepan over medium heat. When bubbling, add 2 garlic cloves and cook for about one minute.
7. Slowly add the milk/flour mixture while continuously whisking. Add one more cup of milk and ½ cup of grated Parmesan cheese—fresh preferred. Add the remaining seasoning. Increase heat to medium-high while still whisking. Bring to a medium boil. In about 5-7 minutes, the mixture will thicken.
8. After thickening, remove from heat and add the cooked chicken to the pan. Stir well, getting all the spices off the bottom of the pan. Serve over the pasta.
For more details, keep reading. See the Recipe Card below for complete instructions and to print.
Variations and options
- Use a commercial Cajun seasoning if you want, but hold the other salt until the end and only add it if needed. Most commercial versions will have salt.
- Increase or decrease the cayenne pepper to adjust the spiciness. Or make a classic lower-fat healthy chicken Alfredo by eliminating the Cajun spices.
- To keep the recipe low-fat, you will need to use chicken breast and skim milk, but you can use higher-fat ingredients if that is not your goal.
- Chicken thighs may be used for the breast. Rotisserie chicken is covered in the FAQ section below.
- You can use different dairy, like whole milk, half & half, or heavy cream. Alternatives like soy or almond milk will also work. You could replace the cow-based Parmensan with a goat alternative like Romano cheese, but the taste will differ.
- If you need gluten-free, use cornstarch for thickening instead of flour and gluten-free pasta. Use 2 tablespoons in a small amount of water, make a smooth slurry, and add to thicken.
Other Italian and low-fat recipes to try
Don't miss these other Italian casserole recipes Baked Chicken Spaghetti, Baked Ziti with Italian Sausage, Chicken Baked Ziti, and 30 Minute Spicy Sausage Pasta.
For low-fat comfort food, try Healthy Chicken Enchilada Casserole, Cheesy Cauliflower Casserole, Skinny Cajun Chicken Alfredo, and Healthier Sausage Gravy and Biscuits. Don't forget Fido, try some Low-Fat Homemade Dog Treats.
Storing leftovers
Store leftovers sealed in an airtight container and refrigerate for 4 days or freeze for 4 months.
❓FAQs
Yes, add the shredded pre-cooked chicken after the sauce is thickened. Then simmer over lower heat for 2-3 minutes to warm.
1 pound of raw chicken is about 3 cups of shredded pre-cooked chicken.
Yes, but any added vegetables must be cooked and added to the sauce when thick. Broccoli florets are an excellent choice, but use any veggies you like.
You could leave the chicken out entirely if you wish to make it just a healthier vegetable Alfredo.
🥣Why is this skinny Alfredo sauce healthier?
This Alfredo sauce, lower in fat, is similar to Bechamel's French white sauce but uses a slurry method with flour instead of a classic roux that requires more fat.
For dairy, non-fat skim milk is used to replace heavy cream. You could use chicken broth, soy milk, or almond milk.
For more information on roux vs. slurry thickening methods, please see How to Make Gravy from Scratch.
This recipe is listed in these categories. See them for more similar recipes.
Have you tried this recipe, or have a question? Join the community discussion in the comments.
📖 Recipe
Skinny Cajun Chicken Alfredo
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Ingredients
- 2 skinless boneless chicken breasts - about 1 pound of chicken
- 1 tablespoon olive oil
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder - if not using fresh garlic
- ½ pound linguine
- 1 tablespoon butter
- 2 cloves garlic - minced
- ¼ cup AP flour
- 2 cups nonfat milk
- ½ cup Parmesan cheese - grated
Optional spiced for a Cajun-like taste.
- ¾ teaspoon paprika
- ¾ teaspoon onion powder
- ¼-1/2 teaspoon cayenne - adjust to taste
Instructions
- Start with the spices. 1 teaspoon kosher salt, ½ teaspoon black pepper, and ½ teaspoon of garlic powder if not using fresh garlic. For cajun, add ½ teaspoon onion powder, ¾ teaspoon paprika, and cayenne pepper to taste—usually ¼ to ½ teaspoon.
- Trim two medium-sized (or one large) skinless boneless chicken breasts. Cut into ½ to ¾ inch cubes.
- Heat 1 tablespoon olive oil in a large frypan over medium-high heat until shimmering. Add chicken and sprinkle with ½ of the spice mixture. Cook until browning and cooked throw and reaches 165°.—about 10 minutes. Then remove from heat and set aside in the same pan. It has some spices stuck to the bottom that we will use later.
- Start cooking ½ pound of pasta while cooking the chicken. Cook according to package directions and drain.
- Whisk ¼ cup AP flour into 1 cup of cold milk until smooth. You may whisk in a bowl or use a Tupperware gravy shaker.
- Add 1 tablespoon butter to a saucepan over medium heat. When bubbling, add 2 garlic cloves and cook for about one minute.
- Slowly add the milk/flour mixture while continuously whisking. Add one more cup of milk and ½ cup of grated Parmesan cheese—fresh preferred. Add the remaining seasoning. Increase heat to medium-high while still whisking. Bring to a medium boil. In about 5-7 minutes, the mixture will thicken.
- After thickening, remove from heat and add the cooked chicken to the pan. Stir well, getting all the spices off the bottom of the pan. Serve over the pasta.
Recipe Notes
Pro Tips:
- You need about 1 pound of chicken. I used breasts, but thighs would be fine.
- You may use Cajun spice mix to replace the spices. Adjust the salt if you do since most mixes have salt.
- Adjust the cayenne pepper to your taste. With ½ teaspoon, the heat level is about 4/10.
- You can skip the Cajun spices and make a skinny version of chicken Alfredo.
- Skip the chicken and load it with precooked veggies if you want.
- You can decrease the salt some if you want.
- Freshly grated good Parmesan cheese is a must for great taste.
- Good refrigerated for 4 days and frozen for 4 months.
Your Own Private Notes
To adjust the recipe size:
You may adjust the number of servings in this recipe card under servings. This does the math for the ingredients for you. BUT it does NOT adjust the text of the instructions. So you need to do that yourself.
Nutrition Estimate
© 101 Cooking for Two, LLC. All content and photographs are copyright protected by us or our vendors. While we appreciate your sharing our recipes, please realize copying, pasting, or duplicating full recipes to any social media, website, or electronic/printed media is strictly prohibited and a violation of our copyrights.
Editor's Note: Originally published July 22, 2011. Updated with expanded options, refreshed photos, and a table of contents to help navigation.
Dr Dan says
And that KC connection also. I did several years of training in KC. We ate at Gates weekly. Did Arther Bryant's when I could take the fat. Shopped at the meat market at the old farmers market. I never knew that raw meat could be so "hot". $2 a pound for filet... Maybe we were separated at at birth.
Back to topic. I put a little cayenne in almost everything I'm doing for taste anymore. My wife is addicted to garlic and is liking a little spice now.
Also, you must get one of these Tupperware mixers. They make grave and thickening a snap.
Inspired by eRecipeCards says
Doc we are connected... It's taken ten years but now my wife actually asks for jalepeno poppers and my blackened fish is her favorite. That is an interesting method for the alfredo that I need to try. i save alfredo for when I am cooking for people who prefer low spiced.
Rather have yours
Dr Dan says
The camara is now fine... The wonders of internet heip sites. I ripped the thing apart and it is better than when I got it. An old Sony f717 that is great for closeups. Enough camara talk. This dish tasted even better than it looked. This will be way up on my repeat list come cold weather.
Chris says
That sounds really good Dan and we love a good alfredo sauce. Hope the camera failure was only temporary.