By Grocery List Plus Editorial Staff | Published on June 11, 2026
Serves 6
420 cal · 30 min
Light Chicken Alfredo
Recipe GLPR1b8c7507e97afb
A lighter take on the classic creamy pasta dish, this recipe combines tender plant-based chicken strips with a smooth, velvety Alfredo sauce made with low-fat milk and fresh parmesan. The sauce is prepared using a simple blended base and finished with real cheese for authentic flavor. Served over linguine, this 30-minute meal is satisfying yet easier on the waistline than traditional versions.
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Ingredients
1 tablespoon butter
3 cloves garlic, minced
2–3 tablespoons all-purpose flour
2 cups low-fat milk
1 teaspoon salt
1 cup freshly grated Parmesan cheese
10 ounces linguine pasta
9 ounces plant-based chicken strips
Directions
Fill a large pot with about 4 quarts of water and bring to a boil over high heat.
While the water heats, place the low-fat milk, flour, and salt in a blender. Blend until completely smooth, then set aside.
Remove the plant-based chicken strips from the freezer and allow them to thaw at room temperature.
In a non-stick saucepan, melt the butter over medium-high heat. Add the minced garlic and sauté for about 30 seconds, stirring constantly to avoid burning.
Pour the blended milk mixture into the pan and stir constantly. Continue stirring for 3–4 minutes until the mixture just begins to simmer.
Once simmering, reduce heat to medium and continue stirring constantly for 6–7 minutes more until the sauce thickens noticeably.
When the water is boiling, add the linguine and cook according to package directions until al dente.
Place the thawed plant-based chicken strips on a microwave-safe paper towel and microwave for about 40 seconds until heated through.
Remove the sauce from the heat. Whisk in the freshly grated Parmesan cheese until fully incorporated, then cover the pan immediately to keep it warm.
Let the sauce stand for 10 minutes; it will continue to thicken as it rests.
To serve, divide the cooked linguine among serving plates. Top each portion with the warmed plant-based chicken strips and drizzle generously with the light Alfredo sauce.
Comments
Plant-based chicken is the real catch here: you'll need a trip to Whole Foods or a specialty stop because Charlotte's Harris Teeter and Food Lion stock it sporadically, and ALDI doesn't carry it reliably. The sauce itself is straightforward butter-and-milk cream with a solid parmesan base, all cheap and available at any chain, which keeps the per-serving cost under $3 if you buy the plant-based substitute on sale. The 30-minute claim is honest for pasta and sauce, but only if you're using a prepared plant-based chicken; if you're breading and cooking one from scratch, add 15 minutes. The dish reheats unevenly—the sauce breaks slightly—so plan on eating most of it the same night, making it better for smaller households or a single weeknight than meal prep.
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