The Best Low Calorie Alfredo Pasta Ever

Ingredients

• 1 head Cauliflower (cut into evenly sized florets, remove thick stems)
• 1 tablespoon Kosher Salt (for boiling water and seasoning)
• 1.5 pounds Boneless Skinless Chicken Breast (butterflied, then sliced into strips after cooking)
• 1 spray Olive Oil Spray (light coating for skillet)
• 0.5 cup Skim Milk (add gradually to achieve desired sauce thickness)
• 0.25 cup Parmesan Romano Cheese (freshly grated, about 22 g)
• 0.25 cup Pecorino Romano Cheese (freshly grated, about 22 g)
• 3 cloves Garlic (raw, minced)
• 0.5 teaspoon Chicken Bouillon Powder (optional umami boost; can use MSG)
• 0.5 pound Fettuccine Pasta (traditional semolina fettuccine; can substitute low‑carb pasta)
• to taste Black Pepper (freshly cracked)

Instructions

1. Prep and Cook Cauliflower

   Trim the cauliflower, remove thick stems, and chop into evenly sized florets. Bring a large pot of water to a rolling boil, season generously with kosher salt, and add the cauliflower. Cook, stirring occasionally, until the pieces are completely soft and mushy (10‑12 minutes).

   Time: PT12M

   Temperature: 212°F

2. Drain Cauliflower

   Using a spider strainer or slotted spoon, drain all water from the cauliflower. Transfer the softened cauliflower to a bowl for blending.

   Time: PT2M

3. Blend Cauliflower Alfredo Sauce

   In a high‑speed blender, combine the drained cauliflower, 1/4 cup skim milk (add more later if needed), grated Parmesan Romano, grated Pecorino Romano, raw minced garlic, a pinch of kosher salt, and ½ tsp chicken bouillon powder. Blend on high until the mixture is ultra‑smooth and resembles traditional Alfredo sauce. If the sauce is too thick, add a splash of milk at a time until the desired consistency is reached.

   Time: PT5M

4. Butterfly and Season Chicken

   Place each chicken breast on a cutting board, slice horizontally lengthwise to open like a book, then optionally pound lightly to an even thickness. Season both sides generously with kosher salt and freshly cracked black pepper (add garlic powder or paprika if desired).

   Time: PT5M

5. Cook Chicken

   Heat the skillet over medium‑high heat until very hot, then lightly coat with olive oil spray. Add the chicken in a single layer; cook 2‑3 minutes per side until golden and the internal temperature reaches 165°F. Transfer to a plate, let rest 2 minutes, then slice into thin strips.

   Time: PT7M

   Temperature: medium‑high

6. Cook Pasta

   Bring a large pot of water to a boil, season heavily with kosher salt (like the ocean), and add the fettuccine. Cook according to package directions until al dente, usually 10‑14 minutes. Reserve ½ cup of pasta cooking water, then drain the pasta.

   Time: PT12M

   Temperature: 212°F

7. Combine Pasta and Sauce

   Return the drained pasta to the pot or a large skillet. Add a generous ladle of the cauliflower Alfredo sauce, then splash in a little reserved pasta water. Toss over medium heat until the pasta is fully coated and the sauce glazes the noodles. Adjust seasoning with more salt or pepper if needed.

   Time: PT5M

   Temperature: medium

8. Plate and Garnish

   Twirl a quarter of the sauced pasta into each serving bowl, top with 1‑2 strips of sliced chicken, and finish with a sprinkle of extra grated Parmesan and a crack of fresh black pepper (optional, mindful of calories). Serve immediately.

   Time: PT2M

Nutrition Facts

Calories

420

Protein

30 g

Carbohydrates

45 g

Fat

8 g

Fiber

5 g