Chicken Alfredo with cauliflower sauce
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Healthy Chicken alfredo with cauliflower sauce

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Chicken alfredo recipe made with cauliflower sauce, diced chicken, veggies and tagliatelle pasta; it is so tasty and has less calories compared to traditional chicken alfredo recipes.

I had chicken alfredo for the first time while dining with friend at an Italian restaurant, it was tasty and full of flavours and I have had it many times since. I have made some pasta recipes myself, but this was my first attempt with chicken alfredo. As I do with most of my recipes, I try to make a healthier version of the popular dish. While all my current pasta recipes were made with cream or milk, I decided to ditch it for a healthier and delicious cauliflower sauce instead.

 Ingredients for making chicken alfredo with cauliflower sauce

½ of a medium sized onion, 2-3 garlic cloves, 12oz cauliflower florets, 3-4 mushrooms (optional), 1½ cups unsweetened almond milk, 1 cup Parmigiano-Reggiano (can be subbed for parmesan), 2-3 boneless chicken breasts, ½ lb asparagus, 360g of tagliatelle pasta, 2-3 tablespoons of olive oil, Italian seasoning, salt and ground peppercorns to taste.

You can substitute some of the ingredients to make your own twist. Sub chicken breast for tofu or mushrooms to make a vegetarian version. Sub tagliatelle pasta for wheat linguine, spaghetti pasta or veggie noodles.

Preparing the ingredients

I like to prepare all my ingredients before cooking, aside from making it easier to take photos/record videos, it ensures that I don’t have long pauses between cooking. Begin by dicing ½ of a medium sized onion (I prefer white onions for this recipe), chop asparagus into ½ inch pieces avoiding the hardest parts, cut mushrooms to 3-4 slices, press garlic cloves and steam cauliflower florets.

How to make Cauliflower sauce

cauliflower sauce

The cauliflower sauce is key to the uniqueness of this recipe. Traditional alfredo recipes are made with cream or milk, this has been ditched for a healthy cauliflower sauce. This sauce is quite easy to make with just 5 main ingredients all mixed in a blender. Steam cauliflower for 10mins and set aside. While the cauliflower is steaming, place skillet on the hob and set to medium heat.  Add olive oil and sauté the onions and garlic for 2-3 minutes or until the onion turns slightly brown.

Toss sautéed onions and garlic into a blender, add cheese, steamed cauliflower and unsweetened almond milk. Blend on high until smooth. If the sauce is too thick, add more tablespoons of almond milk or water to achieve desired texture.

How to cook Tagliatelle pasta

I used tagliatelle pasta, but you can use any other pasta, the good thing is that they are all cooked the same way. To start, pour 500mls of water in a saucepan and bring to boil, add tagliatelle pasta and slightly salt it.

Let it simmer uncovered for about 9-11mins. 70g of pasta produces about 180g after cooking. While the pasta is cooking stir occasionally; a shorter cooking time will create a firmer authentic texture. Add more water anytime if required but drain water out before using.

How to make chicken alfredo with cauliflower sauce 

Chicken alfredo with cauliflower sauce
  1. Place a non-stick skillet on the hob and set to high heat, once hot, spray with oil (any sprayable oil), toss the chicken in (diced), asparagus and mushroom (optional). Let it cook for about 2mins, then reduce the heat to medium.
  2. Agitate (stir) the skillet for about 4-6mins to ensure that the chicken is cooked all through.
  3. Add cooked tagliatelle pasta to the skillet and mix gently using a tong. 
  4. Pour the sauce in and fold everything together, season with salt, pepper and with Italian seasoning. Let is sit for about two mins.
  5. Remove the skillet and serve with nicely chopped parsley and grated parmesan cheese.

Healthy Chicken alfredo with cauliflower sauce

5.0 from 4 votes
Recipe by Oluwaseyi O’shea Course: DinnerCuisine: ItalianDifficulty: Easy
Servings

2

servings
Prep time

20

minutes
Cooking time

15

minutes
Calories

340

kcal
Total time

35

minutes

This chicken alfredo with cauliflower sauce is so tasty and full of flavours with less calories. The Italian seasoning complements it so well and taste as good as what you will order at an Italian restaurant.

Ingredients

  • ½ medium size Onions

  • 12 oz Steamed cauliflower

  • 2-3 Boneless chicken breast

  • 3-4 Garlic cloves

  • 3 tablespoons Olive oil

  • 3-4 Mushrooms (optional)

  • ½ lb Asparagus

  • Unsweetened almond milk

  • 1 teaspoon Italian seasoning

  • 1 cup Parmigiano-Reggiano (or parmesan) cheese

  • 360 grams Cooked tagliatelle pasta (sub with wheat linguine or spaghetti)

  • Salt and ground peppercorn to taste

Directions

  • Place a non-stick skillet on the hob and set to high heat, once hot, spray with oil (any sprayable oil), toss the chicken in (diced), asparagus and mushroom (optional). Let it cook for about 2mins, then reduce the heat to medium.
  • Agitate (stir) the skillet for about 4-6mins to ensure that the chicken is cooked all through
  • Add cooked tagliatelle pasta to the skillet and mix gently using a tong.
  • Pour the sauce in and fold everything together, season with salt, pepper and with Italian seasoning. Let is sit for about two mins.
  • Remove the skillet and serve with nicely chopped parsley and grated parmesan cheese.

Notes

  • You don’t have to use all the sauce, only use as much as you would if making it with cream or milk. Store the rest in an airtight container and refrigerate to use again.
  • PS: Nutrition information is estimated using an online nutrition calculator and based on ingredients used.

Utensils and tools in this recipe

Saucepan, tong, Skillet, chopping board and blender (You can buy any of the items on Amazon by clicking the link. This opens a new tab on your browser so you will still remain on this page).

Other Pasta Recipes

Frequently asked questions

Can you freeze chicken alfredo with cauliflower sauce?

Yes, you can preserve any leftover chicken alfredo cauliflower sauce by storing in an airtight container to refrigerate or freeze. Let it cool down completely before storing. Refrigerate in the coldest part of the fridge for up to three days and freeze for up to one month. The longer you freeze it, the more it loses taste and freshness. To serve, bring out and thaw, pour in a microwavable plate and warm for 4mins on high heat.

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