Healthy Chicken Alfredo (Cauliflower Sauce)

Healthy Chicken Alfredo with Cauliflower Sauce in a bowl with a fork.

Healthy Chicken Alfredo (Cauliflower Sauce)

Creamy, savory, and full of so much flavor, you'll love this Healthy Chicken Alfredo recipe made with cauliflower sauce! It's so delicious, you'd never even guess that it's a healthy recipe. And it's a great way to sneak in extra veggies! Make this pasta recipe in about 35-40 minutes for a comforting dinner idea that the entire family will love.

Course Dinner, Main Course

Cuisine American, Italian

Prep Time 5

Cook Time 30

Total Time 35

Servings Servings

Calories 514kcal

Author Christine McMichael

Equipment

Sauté Pan

Ingredients

3 1/2 cups chicken broth
3-4 cups cauliflower florets about 1 medium head
1 teaspoon oregano
1 teaspoon basil
1 teaspoon thyme
1 teaspoon salt
1/2 teaspoon pepper
1 medium shallot, peeled and chopped
2 teaspoons minced garlic
3 Tablespoons butter or olive oil, divided
1 pound chicken breasts about 2 large,
1-2 Tablespoons avocado oil or any cooking oil
1/4 cup milk regular or unsweetened plant-based milk
1/2 cup grated parmesan cheese
16 ounces whole wheat fettuccine

Instructions

Make the Cauliflower Sauce

Bring the chicken broth to a boil in a pot or dutch oven over medium-high heat.
Add in the cauliflower florets and let simmer (covered) for 9-10 minutes, or until fork-tender.
Let cool for about 5 minutes.
Mix the oregano, basil, thyme, salt, and pepper together in a small bowl. Set aside.
While the cauliflower is cooling, sauté the shallot and garlic with 2 Tablespoons of butter in a large skillet or sauté pan for about 2-3 minutes.
Place the cooked cauliflower, broth, cooked shallot, and cooked garlic in a blender.
Add in 1/2 of the seasoning mixture.
Blend until smooth and set aside.

Cook the Chicken

Coat the chicken breasts in the remaining seasoning on both sides.
Using the same sauté pan that was used earlier, heat the avocado oil over medium-high heat and cook the chicken for about 7-8 minutes on each side (or until fully cooked). Remove the chicken and set aside.

Cook the Pasta

While the chicken is cooking, use the same pot from earlier to cook the pasta according to directions. Drain and set aside.

Combine the Chicken Alfredo

Add the remaining 1 Tablespoon of butter to the pan and melt over medium heat.
Pour the cauliflower mixture into the pan and whisk.
Slowly add in the milk and cook for 2-3 minutes (or until sauce begins to reduce slightly).
Remove from heat and add in the parmesan. Continue to whisk until the sauce thickens and has a fairly smooth texture.
Add in the cooked pasta and stir to coat evenly.
Top with sliced, cooked chicken (or cube the chicken and mix it in).
Pair with any veggies you like and enjoy!

Video

Notes

Time-Saving Tips:

Use pre-cut cauliflower florets!
Feel free to sub Italian seasoning instead of mixing your own.
Use rotisserie or pre-cooked chicken instead.

Nutrition