When you crave creamy, cheesy pasta but don’t want to feel weighed down, this Lighter Chicken Alfredo Bake hits the sweet spot. It’s rich and satisfying without the heavy cream or excess butter. The sauce is silky, the chicken is juicy, and the pasta bakes into a golden, bubbly dish that smells amazing.
You’ll get all the cozy vibes of classic Alfredo with a fresher, weeknight-friendly approach. Even picky eaters tend to love it, and leftovers make a great lunch.
Why This Recipe Works
This version trades heavy cream for a smart blend of low-fat milk, a touch of Greek yogurt, and a light roux. That combo creates a creamy sauce with fewer calories and more protein.
Using boneless, skinless chicken breasts keeps things lean while still tender. A bit of Parmesan and part-skim mozzarella add real Alfredo flavor without going overboard. Baking everything together helps the sauce cling to the pasta and meld the flavors, while a quick broil at the end gives you a golden top.
Shopping List
- Pasta: 12 ounces whole wheat penne or regular penne
- Chicken: 1.25–1.5 pounds boneless, skinless chicken breasts
- Olive oil: 2 tablespoons
- Unsalted butter: 1 tablespoon
- Flour: 2 tablespoons (all-purpose or white whole wheat)
- Low-fat milk (2% or 1%): 2 cups
- Low-sodium chicken broth: 1 cup
- Plain Greek yogurt (2% or nonfat): 1/2 cup
- Parmesan cheese: 3/4 cup, finely grated
- Part-skim mozzarella: 1 cup, shredded
- Garlic: 3–4 cloves, minced
- Onion or shallot: 1 small, finely chopped (optional but recommended)
- Baby spinach: 3–4 cups (optional, for extra greens)
- Seasonings: kosher salt, black pepper, Italian seasoning, red pepper flakes (optional), and ground nutmeg
- Fresh parsley or basil: chopped, for garnish
- Cooking spray for the baking dish
How to Make It
- Preheat and prep. Heat your oven to 375°F (190°C).
Lightly coat a 9×13-inch baking dish with cooking spray. Bring a large pot of salted water to a boil.
- Cook the pasta. Boil the penne until just shy of al dente, 1–2 minutes less than package directions. Drain and set aside.
This keeps the pasta from getting mushy after baking.
- Season and cook the chicken. Pat the chicken dry and season all over with 1 teaspoon salt, 1/2 teaspoon pepper, and 1 teaspoon Italian seasoning. Warm 1 tablespoon olive oil in a large skillet over medium-high heat. Sear chicken 4–5 minutes per side until cooked through (165°F/74°C).
Rest for 5 minutes, then cut into bite-size pieces. Alternatively, use shredded rotisserie chicken.
- Sauté aromatics. In the same skillet, reduce heat to medium. Add remaining 1 tablespoon olive oil, then the onion and a pinch of salt.
Cook 3–4 minutes until soft. Stir in the garlic and cook 30 seconds until fragrant.
- Make a light roux. Add 1 tablespoon butter to the skillet. When melted, sprinkle in the flour and stir for 1 minute.
This cooks off the raw flour taste and sets the base for a smooth sauce.
- Build the sauce. Slowly whisk in the milk and chicken broth, a little at a time, whisking constantly to prevent lumps. Bring to a gentle simmer and cook 4–6 minutes, stirring, until slightly thickened and able to coat the back of a spoon.
- Season and enrich. Stir in 1/2 teaspoon salt, 1/4 teaspoon pepper, a small pinch of nutmeg, and a pinch of red pepper flakes if you like a little heat. Take the pan off the heat and whisk in the Greek yogurt until smooth.
- Add the cheeses. Stir in 1/2 cup Parmesan and 1/2 cup mozzarella until just melted.
The sauce should be creamy but pourable. If it seems too thick, loosen with a splash of warm water or broth.
- Fold in the extras. Add the cooked chicken and baby spinach to the sauce. Stir until the spinach wilts slightly.
Taste and adjust salt and pepper.
- Combine with pasta. Add the drained pasta to the skillet and toss to coat evenly. If your skillet isn’t large, mix everything in a big bowl.
- Transfer and top. Spread the mixture into the prepared baking dish. Sprinkle the remaining mozzarella and Parmesan over the top for that bubbly finish.
- Bake. Bake uncovered for 15–18 minutes, until hot and the cheese is melted.
For a golden top, broil for 1–2 minutes, watching closely.
- Rest and serve. Let the bake sit for 5 minutes. Garnish with chopped parsley or basil. Serve warm.
Storage Instructions
- Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
- Reheat: Warm individual portions in the microwave with a splash of milk or broth to keep the sauce creamy.
For larger portions, cover with foil and bake at 325°F (165°C) until heated through.
- Freeze: Assemble but don’t bake, or freeze leftovers. Wrap tightly and freeze up to 2 months. Thaw in the fridge overnight, then bake covered at 350°F (175°C) until hot, uncovering at the end to brown.
Health Benefits
- Lower in saturated fat: Swapping heavy cream for low-fat milk and Greek yogurt cuts saturated fat while keeping a creamy texture.
- Higher protein: Chicken and Greek yogurt boost protein, helping you feel full and satisfied.
- Whole grains and fiber: Whole wheat pasta and spinach add fiber, which supports digestion and steady energy.
- Calcium and micronutrients: Parmesan and mozzarella contribute calcium; spinach brings iron, folate, and vitamin K.
- Portion-friendly: Baking in a dish helps control portions, and the sauce clings nicely so you don’t need extra.
What Not to Do
- Don’t overcook the pasta. It will continue to cook in the oven.
Slightly under al dente is perfect.
- Don’t boil the sauce hard. A gentle simmer keeps the yogurt from curdling and maintains a smooth texture.
- Don’t skip seasoning. Alfredo needs salt, pepper, and a hint of nutmeg to pop. Taste as you go.
- Don’t overload with cheese. More isn’t always better. Too much can make the bake greasy and heavy.
- Don’t add raw spinach at the very end without heat. Give it a minute in the sauce so it softens and blends in.
Variations You Can Try
- Broccoli Alfredo Bake: Add 2 cups of small broccoli florets.
Blanch with the pasta in the last 2 minutes of boiling.
- Mushroom and Chicken: Sauté 8 ounces of sliced mushrooms with the onion for umami richness.
- Turkey or Shrimp Swap: Use cooked turkey breast or sautéed shrimp instead of chicken. Add shrimp at the end to avoid overcooking.
- Gluten-free: Use gluten-free penne and a gluten-free all-purpose flour blend for the roux.
- Extra Veg: Stir in peas, roasted red peppers, or zucchini for color and crunch.
- Lemon Herb: Finish with lemon zest and a squeeze of juice for brightness.
- Spicy Kick: Add more red pepper flakes or a pinch of cayenne to the sauce.
FAQ
Can I make this ahead?
Yes. Assemble the bake up to the point of adding cheese on top, cover, and refrigerate for up to 24 hours.
When ready, bake covered for 10 minutes, then uncover and bake until bubbly, adding a few extra minutes if cold from the fridge.
What’s the best pasta shape to use?
Penne, rigatoni, or ziti work best because the tubes hold the sauce. Short shapes like rotini or farfalle also work, but avoid delicate pasta that may break apart during baking.
How do I keep the sauce from curdling?
Keep the heat moderate, and whisk in the Greek yogurt off the heat. If the pan is too hot, dairy can separate.
If it happens, a splash of warm milk and vigorous whisking usually brings it back together.
Can I use almond milk or another dairy alternative?
Unsweetened, unflavored almond milk or oat milk can work, but the sauce will be thinner and less rich. You may need to simmer a bit longer to thicken and rely more on Parmesan for body.
What if I don’t have Greek yogurt?
Use low-fat cream cheese or light sour cream. Start with 1/3 cup and adjust to taste and texture.
How can I make it even lighter?
Use grilled chicken breast, reduce the mozzarella to 3/4 cup, and add extra vegetables like broccoli or cauliflower to increase volume without many calories.
Is rotisserie chicken okay?
Absolutely.
Shred about 3 cups of rotisserie chicken and stir it in when combining the sauce and pasta. Reduce added salt slightly, since rotisserie chicken can be seasoned.
How do I prevent a dry bake?
Don’t overcook the pasta, and keep the sauce a little looser than you think before baking. Cover the dish with foil if your oven runs hot, and add a splash of broth when reheating leftovers.
Final Thoughts
Lighter Chicken Alfredo Bake proves you don’t need heavy cream to get that cozy, creamy comfort you love.
With smart swaps, a well-seasoned sauce, and a quick trip to the oven, you’ll have a family-friendly dinner that tastes indulgent and feels balanced. Keep this recipe in your rotation, play with the variations, and enjoy the leftovers for an easy next-day meal. Simple, satisfying, and weeknight-ready—this one’s a keeper.