A rich and creamy chicken alfredo that’s super healthy! Quick and easy to throw together, this healthy chicken alfredo uses a dairy-free cashew alfredo sauce and spaghetti squash “noodles.” Paleo and Whole30.
Can we talk about my low, low expectations for this recipe?
Really, though. I was making it like, “Haha, this is fun. This a fun waste of time. I mean, there is no way this is going to be really damn good. And ‘really damn good’ is the requirement for an appearance on my blog, didn’t you know that? So this is a fun waste of time.”
And then I had a bite and punched the person next to me, just out of sheer knee-jerk reaction, because I had not been eating this my whole life and I felt deeply deprived.
Why this healthy chicken alfredo is so good
It’s chicken alfredo. But healthy. And creamy and rich and delicious. And quick and easy. And it’s paleo and Whole30-compliant! I mean, truly, it’s just my everything right now.
- This healthy chicken alfredo is shockingly rich and creamy and satisfying.
- The dairy-free alfredo sauce tastes way too close to real, cheesy alfredo sauce, but with none of the dairy! That makes it perfect for those with dairy sensitivities or lactose intolerance, those on a paleo or Whole30 diet, and breastfeeding moms who’s little ones are sensitive to cow’s milk proteins.
- The spaghetti squash keeps this healthy chicken alfredo focused on whole foods and totally gluten-free.
- It’s super quick and easy to whip up! The alfredo sauce is made in the blender, and the chicken is cooked in under 10 minutes on the stove.
How to make healthy chicken alfredo
It’s a little too easy. Ready?
Heat avocado oil in a large skillet over medium-high heat and season both sides of chicken liberally with salt and freshly cracked black pepper. Add chicken breasts to skillet and cook 8-9 minutes total for medium chicken breasts and 9-10 minutes total for large chicken breasts, flipping once midway. Once they’re cooked through, transfer the chicken breasts to a cutting board or plate and let rest 5 minutes.
Meanwhile, make your healthy and dairy-free alfredo sauce!
Combine all the alfredo ingredients in a high-speed blender and process until totally smooth. If your blender heats its contents, great! Just process until it’s hot, and you’re set. If your blender does not heat up its contents, transfer the alfredo sauce to a saucepan after it’s completely smooth and heat through over medium-low heat.
After chicken has rested 5 minutes, slice against the grain.
Heat your prepared spaghetti squash through then top with alfredo sauce and sliced chicken. Garnish with chopped fresh parsley and more freshly cracked black pepper.
How do you cook spaghetti squash?
Cooking spaghetti squash is similar to cooking all other winter squash: you start by halving it and scooping out the seeds. Then, roast the halves at 400º F for about 30-45 minutes or until a fork easily pierces the flesh. If the squash is still a bit firm, keep roasting for another 10 minutes or so, or until it’s quite tender.
You can add a bit off water to the baking sheet or roasting pan when cooking to help the spaghetti squash steam; try adding about 1/2 cup to the pan before putting it in the oven.
After the spaghetti squash is tender, remove from the oven and let cool slightly. Use a fork to scrape out the spaghetti squash strands, gently separating them.
If you want more information on cooking spaghetti squash, read this article.
Other recipes you’ll love:
- Creamy Tomato Artichoke Chicken (Whole30, Paleo, Dairy Free)
- Best Ever Italian Paleo Meatballs with Creamy Tomato Sauce (Whole30)
- Whole30 Spaghetti and Meatballs (Paleo)
- Cottage Cheese Alfredo
Healthy Chicken Alfredo (Paleo, Whole30, Dairy Free)
Ingredients
Dairy Free Alfredo Sauce
- 1 1/2 cups raw cashews
- 3/4-1 cup water or unsweetened almond milk
- 2 cloves garlic peeled
- 2 tablespoons fresh lemon juice
- 2 tablespoons nutritional yeast
- 1 1/2 teaspoon salt plus more to taste
- 1 teaspoon dried basil
Healthy Chicken Alfredo
- 2 medium chicken breasts
- Salt and freshly cracked black pepper
- 1 tablespoon avocado oil or olive oil, plus more as needed
- 28 ounces cooked spaghetti squash from about 1 large spaghetti squash
- fresh parsley chopped
Instructions
Make the chicken:
- Season the chicken breasts on both sides with plenty of salt and pepper. Heat 1 tablespoon avocado oil over medium-high heat, then carefully add chicken breasts to pan. Cook 8-9 minutes total for medium chicken breasts and 9-10 minutes for large chicken breasts, flipping once in between cooking time. Add a little more oil to pan if necessary.
- When cooked through, remove from pan and let rest 5 minutes. Then slices into strips against the grain.
Make the dairy-free alfredo sauce:
- In a high-speed blender, combine all ingredients. Blend until completely smooth and hot. If your blender does not heat contents, transfer sauce to saucepan and heat over low heat.
Assemble the healthy chicken alfredo:
- Heat the spaghetti squash through, either in the microwave or in a large skillet, then top with the dairy-free alfredo sauce and sliced chicken. Garnish with fresh chopped parsley and more freshly cracked black pepper.
Notes
Nutrition
Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. She’s been a blogger for 10+ years and is known for her delicious recipes and detailed recipe instructions. Cheryl is a mom of three who lives in Memphis, TN.
Heather Law says
This recipe is restaurant worthy,since I’ve done cashew cream before ,I soaked the cashews only for 2 hours before,with boiling water.
I have a vitamix,so the sauce is very thick but creamy,you could add more water or almond milk.
Great recipe,would make again and again.
Cheryl Malik says
Awesome!!
Tanya says
I was a bit skeptical while I was making this but every recipe that I’ve tried from you has been a hit so I pushed on. It turned out a bit thick but that is probably because I used original nut pods creamer because that was all I had on hand. I also took a suggestion from one of the comments to roast the garlic first which turned out amazing. I will definitely be working this into our weekly recipes! My husband even liked the sauce and he doesn’t like much 🙂
Pam says
Made this as suggested. It was very good but texture was a little granular and garlic extremely strong. Made it a second time, soaked the cashews first and roasted the garlic. Perfection. I will use this instead of traditional Alfredo even when I am off the whole30.
Anna says
My picky eater siblings DEVOURED this. We’re on Whole30 right now and I added a bit of cayenne pepper and used a mix of unsweetened almond and coconut milk and then sprinkled parsley and vegan parmesan on top. ? they all agreed they couldn’t even tell the difference between this and “regular” alfredo sauce. Will definitely be making this more regularly! Thank you so much!
Lisa says
Do I need to soak the cashews before ?
Cheryl Malik says
No need to soak if using a high speed blender. 🙂
Sarah Kester says
I make this probably every week on whole30! it is SOOO darn good! thank you!
Shelley says
I am not a fan of almond milk. Is there much different in taste from using the water versus almond milk? Or is there another Milk substitute I can use?
Cheryl Malik says
Feel free to substitute unsweetened cashew, macadamian, or coconut milks for the almond milk.
Carrie says
Making this tonight and I only have vanilla almond milk. Would it be better with vanilla almond milk or water? Thanks! Can’t wait to try it!
Cheryl Malik says
Hi Carrie,
If you use the vanilla almond milk, the flavor will definitely be a bit altered. If the recipe comes out with a sweeter flavor, we would just say to add more salt.
Marigolds11 says
Hi, just wondering if I could skip the yeast? What does it bring to the recipe? Sounds amazing and I will definitely be trying this very soon x
Cheryl Malik says
You can skip it! Just adds a bit more nutritional value to the recipe.
Lyndsey says
My sauce was very thick.. any suggestions?
Was more like a paste than a sauce..
Cheryl Malik says
What all did you use?
Christina says
If I were to freeze this in a small casserole dish all mixed up, do you think it would bake up well. Just trying to put together some healthy freezer meals before our baby comes.
Cheryl Malik says
We personally have not tried it, but we encourage you to try it! Please let us know how it works for you.
Broole says
What is the serving size for this?
Cheryl Malik says
The recipe yields 4 servings!
Suzanne says
I made my husband a vegan alfredo sauce a few months ago, and he could tell that it wasn’t “the same” as what he’s used to. So this one I will happy try!! The dude loves pasta.
Cheryl Malik says
I hope it was successful!
Mel says
I made this today but found the sauce very thick and hard to heat in sauce pan without burning?? What am I doing wrong?
Jenny says
What can I use for a cashew allergy? Thank you so much!
Cheryl Malik says
Try subbing steamed cauliflower!
Teryn says
OH. MY. Goodness!!!!! I have pretty much fallen in love with every recipe I have tried and this did not disappoint! I have recently found your website, as I have recently started eating whole 30, and you have quickly become a fave… Well pretty much my favorite! Thank you for all that you do – keep it coming!
With a full tummy and a happy heart,
Teryn 🙂
Jessie says
My husband is Italian and is super picky about pasta dishes. He was very skeptical about a cheeseless Alfredo. I couldn’t believe it when he went back for seconds! Do yourself a favor and make this dish.