Low Fat Chicken Alfredo

One of my favorite healthy recipes for pasta sauce, this low fat chicken alfredo recipe uses cauliflower puree as the base, cutting down on the fat and calories. Instead of loading up on butter and cream, you use mashed cauliflower to thicken and flavor the sauce. It’s a great way to sneak vegetables into your family’s meal plan, and our kids cannot taste the difference! Honest! Cauliflower recipes are rich in nutrients and anti-cancer properties, so you can’t go wrong.

Serve these with my parmesan tuiles for a fancy touch!

Low Fat Chicken Alfredo

Serving Size: 4-6

Low Fat Chicken Alfredo


  • 1 head cauliflower
  • 1/2 cup heavy cream
  • 1 tablespoon butter
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon red pepper flakes
  • 1 teaspoon garlic-shallot puree, or 1 clove minced garlic
  • 1/2 cup grated fresh parmesan cheese
  • Salt and white pepper, to your taste
  • 1 1/2 cups chicken or vegetable broth, heated (up to 2 cups)
  • 2 tablespoon minced Italian parsley, for garnish
  • Optional additions:
  • Sauteed sliced mushrooms
  • Grilled chicken slices
  • Parmesan tuiles


  1. Wash cauliflower and cut off the florets, discarding the main stem.
  2. Boil cauliflower florets in rapidly boiling water for about 20 minutes, or until extremely soft. Drain and set aside.
  3. While the cauliflower is boiling, make the low fat alfredo sauce. Heat your sauce pot over medium heat. Add the butter, and melt down.
  4. Next, add the Italian seasoning, red pepper flakes and garlic-shallot puree.
  5. Whisk in 1/2 cup cream. Bring to a simmer for about 1 minute, then add the grated parmesan cheese.
  6. Turn off heat and set aside.
  7. Place the drained cauliflower florets in a food processor. Add cream mixture and puree for a couple minutes. To thin out the sauce, add 1 1/2 cups of warmed chicken broth (or vegetable broth). You thin out the sauce more to your liking with another 1/2 cup of broth.
  8. Season to your taste with white pepper and salt.
  9. To serve, toss the sauce with fresh cooked and drained fettucine. Use whole wheat pasta for an even healthier version. Top with minced Italian parsley and serve. For an extra treat, top the pasta with grilled chicken and a parmesan tuile.

Recipe by Jason Hill / CookingSessions.com