Skinny Broccoli Chicken Fettuccine Alfredo (with Cauliflower Sauce)

Try this lighter version of your favorite fettuccine Alfredo pasta, using a super creamy and delicious cauliflower alfredo sauce for fewer calories and more sneaky veggies! 

a plate of chicken and broccoli fettucine with cauliflower alfredo sauce with a dish of parmesan on the side

Craving a big bowl of pasta? Make this healthy Chicken and Broccoli Fettuccine with Cauliflower Alfredo Sauce!

Sometimes, I just get a craving for a big fat pasta dish. Not with spiralized vegetable pasta, nor with an avocado pesto sauce.

Just a big fat bowl of gluten-full pasta with loads of cream, and lots of cheese too. I’m only human, you know.

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Once in a while, a girl just needs her dose of delicious crap (pardon my French!).  Pretty sure you can relate, am I right?!

overhead shot of a plate of chicken and broccoli pasta with cauliflower Alfredo sauce

However, when my true love-eating-healthy-and-feeling-great self comes back and still wants to eat a big fat bowl of comforting pasta, I make her this cauliflower alfredo pasta sauce. I mean, I make myself this.

Wait…what? Now, this is getting confusing.

overhead shot of Broccoli Chicken Fettuccine with Cauliflower Alfredo pasta sauce in a black skillet

Anyways! These skinny broccoli chicken fettuccine with cauliflower Alfredo sauce are the perfect compromise between nutritious + feel-good!  Absolutely decadent with zero nutrients.

Instead of using a classic Italian Alfredo sauce – which, may I remind you, is made with butter, cream (lots of it) and parmesan – we’re swapping it with…cauliflower Alfredo sauce!

Have you heard of Cauliflower Alfredo Sauce before?

It’s this magical lil’ sauce made with cooked cauliflower, garlic, and parmesan. Sooo smooth and creamy, and pinky promise, it doesn’t taste like cauliflower at all.

This is coming from someone who doesn’t like the taste of cauliflower to begin with, so you can trust me (you do, right?).

Cauliflower Alfredo aka. cauliflower cheese sauce is basically a healthy creamy pasta sauce that you can use for anything you’d use a white sauce for.

You can have your cauliflower Alfredo with pasta, casseroles (like this skinny moussaka and this skinny chicken alfredo lasagna) and whatever your heart desires. Oh, I know you will like it.

close-up of healthy chicken and broccoli pasta tossed with cauliflower Alfredo sauce

This Cauliflower Alfredo Sauce is a healthy twist on the Italian pasta classic!

In this healthy pasta dish, we’re making the recipe as we would traditionally, but instead of adding Alfredo sauce, we add our favorite cauliflower cheese sauce.

Thanks to that, you have a dinner that’s not only about a gazillion calories lighter (don’t quote me on that number though) but also has the added nutrition bonus of veggies you won’t taste.

Awesome benefits include dietary fiber, vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, potassium, and manganese. And that’s without even considering the broccoli.

Now, can I get a big YAY and a promise you’ll make this Chicken and Broccoli Pasta with Cauliflower Alfredo soon? Enjoy! 🙂

overhead shot of healthy Broccoli Chicken Fettuccine with Cauliflower Alfredo pasta sauce

If you tried this Chicken and Broccoli Fettuccine with Cauliflower Alfredo, don’t forget to rate the recipe below and let me know how it went in the comments – I love hearing from you! You can also follow me on Instagram, Pinterest, and Facebook for more deliciousness and behind-the-scenes!

Skinny Broccoli Chicken with Cauliflower Alfredo - Pin

Skinny Broccoli Chicken Fettuccine with Cauliflower Alfredo Sauce
5 from 5 votes
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Skinny Broccoli Chicken Fettuccine Alfredo

A lighter version of your favorite fettuccine Alfredo pasta, using a super creamy and delicious cauliflower sauce for fewer calories and more sneaky veggies!  

Course Main Course
Cuisine American
Keyword healthy, low carb, pasta
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 6 people
Calories 532 kcal
Author Marie

Ingredients

  • 1 lb fettuccine pasta 450 g, I used rice pasta to keep it gluten free
  • 1 tbsp olive oil
  • 2 heads broccoli chopped, about 3-4 cups
  • 2 boneless skinless chicken breasts about 6 oz / 170 grams each, cut into 1″ - 2.5 cm cubes
  • chopped parsley to serve

Cauliflower sauce

  • 1 tbsp butter see notes to make dairy free
  • 3 cloves garlic peeled and minced
  • 3 cups cauliflower florets about one small cauliflower or half a medium one
  • 3 cups chicken stock + 3 cups water
  • 3/4 cup grated parmesan plus more for serving – see notes to make dairy free
  • 1/2 tsp ground nutmeg
  • 1/2 tsp freshly ground pepper

Instructions

  1. Prepare Alfredo sauce. Add butter in a non-stick skillet over medium-low heat and cook minced garlic until fragrant but not browned (or it will be bitter). Turn off the heat and set aside. Add cauliflower florets to a large pot, cover with chicken stock and water. Bring to a boil then cook for 10 minutes or until cauliflower is very tender. 

  2. Transfer cauliflower to the bowl of your food processor using a slotted spoon. Start by adding 3/4 cup of cooking liquid and process until very smooth (add more or less cooking liquid, up to 1 cup total, depending on how smooth the sauce is - you don’t want it to be too thin). You can also use a blender, but if you do, you might need to process the cauliflower in two batches. 

  3. Add parmesan, nutmeg and freshly cracked black pepper. Season with salt to taste. Process again until smooth. Set aside. Bring a large pot of salted water to a boil.

  4. While the water is boiling, prepare the broccoli. Heat half a tablespoon olive oil in a large skillet. Add broccoli and cook for 4 to 5 minutes, or until broccoli is bright green. Add 1/4 cup water and cook until water has evaporated and broccoli is crispy tender. Set aside in a bowl.

  5. Add the pasta to the boiling water and cook according to package instructions.

  6. In the same skillet as the broccoli, heat another half tablespoon of olive oil. Cook chicken cubes in an even layer, for about 5 to 7 minutes or until chicken is golden and cooked through. Season with salt and pepper. Turn off the heat (or lower it to very low to just keep it warm if the pasta isn’t ready yet).

  7. When pasta is cooked, drain it, and reserve 1 cup of cooking water (don’t forget to do it!). Add cooked pasta and broccoli to the skillet with the chicken.

  8.  Add 2 cups of cauliflower alfredo sauce and toss to coat. Add 1/2 cup to 1 cup of pasta cooking liquid to thin the sauce as needed (the quantity will depend on how thick your sauce is, to begin with). Serve immediately with additional grated parmesan and chopped parsley.

Recipe Notes

Sauce recipe makes more than what you’ll need for this recipe. You can freeze the leftovers or store them in the fridge for up to 3 days.

MAKE IT DAIRY FREE:

  • use one tablespoon of olive oil instead of the butter - use one cup nutritional yeast instead of parmesan

MAKE IT GLUTEN FREE:

  • use gluten free pasta instead of wheat pasta. I like to use rice pasta, but corn, garbanzo or quinoa pasta works well too.

MAKE AHEAD TIPS:

  • I like to prepare the cauliflower sauce ahead. It keeps up to three days in the fridge and freezes well. If the cauliflower sauce is ready ahead of time, the whole meal takes less than 20 minutes to prepare.

REHEATING INSTRUCTIONS:

  • The sauce will dry out quickly. To reheat, add a dash of milk and it’ll be as good as new!

Recipe inspired by Tastes Lovely

Nutrition Facts
Skinny Broccoli Chicken Fettuccine Alfredo
Amount Per Serving (1 /6th)
Calories 532 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 5g 25%
Cholesterol 43mg 14%
Sodium 519mg 22%
Potassium 1076mg 31%
Total Carbohydrates 80g 27%
Dietary Fiber 11g 44%
Sugars 7g
Protein 28g 56%
Vitamin A 28.8%
Vitamin C 249.7%
Calcium 25.3%
Iron 12.2%
* Percent Daily Values are based on a 2000 calorie diet.
Skinny Chicken and Broccoli Fettuccine Alfredo | A lighter version of your favorite fettuccine Alfredo pasta, using a super creamy and delicious cauliflower alfredo sauce for fewer calories and more sneaky veggies! #pastarecipes, #caulifloweralfredo, #alfredo, #healthypasta, #chickenandbroccoli

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All Seasons Recipes Chicken Clean Eating Dairy Free Gluten free Main Dishes Meat Recipes
12 Comments
  1. Broccoli is one of the vegetables that my kids actually enjoy eating so I need to make this asap! I love that the sauce has cauliflower in it!

  2. I love fettucinne alfredo so having a healthier version is super duper awesome – it means I can eat it more often without feeling guilty about it! ..and the best part is I get my veggies in at the same time too! heehee! 🙂

  3. Why are you such a genius?! A wonderful, beautiful genius lol. My boyfriend and I thank you with all our hearts for amazing recipes that satisfy our cravings, make us happy, but don’t undo all of our hard work at the gym! Usually when we have a dish like this we pat our bellies and then feel gross. After this, we were not sluggish, and we weren’t bloated. A gazillion thanks!

    1. Aww thank you so much Amanda, your comment made my day! So happy to hear you loved this recipe – that’s exactly why I created it. No more feeling sluggish and bloated!

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