So I set out to create a version that still delivers all that creamy, garlicky goodness — without the guilt. After a few rounds of testing (and plenty of taste-testing by family and friends), this Low Sodium Chicken Alfredo was born. It’s proof that you can still enjoy your favorite comfort foods while taking care of your heart and health.
This recipe uses real ingredients — no shortcuts, no canned sauces — just fresh, wholesome flavor. Whether you’re watching your sodium for health reasons or just looking for a lighter take on a classic, this dish is a keeper.
Grab your skillet and let’s make a delicious, heart-healthy dinner that’ll have everyone coming back for seconds — no salt shaker required!
Low Sodium Chicken Alfredo: Creamy Comfort Without the Guilt
There’s something undeniably comforting about a big bowl of creamy chicken alfredo. The tender chicken, the rich sauce, and the warm, silky noodles make it one of those go-to comfort meals we crave after a long day. But if you’re watching your sodium intake, traditional alfredo sauce can
be a challenge — many jarred sauces and restaurant versions are packed with salt.The good news? You don’t have to give up the dish you love. With a few smart swaps and homemade touches, you can enjoy a low-sodium chicken alfredo that’s every bit as delicious, rich, and satisfying as the classic. Let’s get cooking!
Non-stick ceramic skillet – perfect for low-oil, healthy cooking.
Why Make It Low Sodium?
Reducing sodium isn’t just for people with heart conditions or high blood pressure—it’s beneficial for everyone. Too much sodium can cause water retention, bloating, and fatigue. When you make meals from scratch, you have control over every ingredient that goes in.
In this version of chicken alfredo, we’ll skip the store-bought sauce (which can have 600–900 mg of sodium per serving!) and make our own from real cream, unsalted butter, and freshly grated Parmesan. By doing this, we can keep the salt levels in check while enhancing flavor naturally with herbs, garlic, and a hint of nutmeg.
Ingredients You’ll Need
Here’s what you’ll need for this healthy and heart-conscious dish. These ingredients serve about four people.
For the Chicken:
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1 pound boneless, skinless chicken breasts
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1 tablespoon olive oil
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1 teaspoon garlic powder (no-salt added)
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1 teaspoon onion powder
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Freshly ground black pepper, to taste
For the Alfredo Sauce:
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2 tablespoons unsalted butter
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2 tablespoons all-purpose flour
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2 cups low-sodium chicken broth
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1 cup milk (2% or whole)
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½ cup heavy cream
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½ cup freshly grated Parmesan cheese (use reduced-sodium if available)
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2 cloves fresh garlic, minced
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½ teaspoon nutmeg
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1 tablespoon fresh parsley, chopped
For the Pasta:
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8 ounces fettuccine or any pasta of your choice (use whole wheat or gluten-free if desired)
This simple ingredient list keeps things clean, light, and flavorful. No added salt, no shortcuts—just wholesome, real ingredients that come together beautifully.
Wooden spoon and silicone utensil set.
How to Make It
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Cook the Pasta
Bring a large pot of water to a boil. Don’t add salt — we’re keeping this dish low sodium. Cook your pasta according to the package directions until al dente. Drain and set aside, reserving about ½ cup of the pasta water for later (this helps thicken the sauce if needed). -
Prepare the Chicken
Slice chicken breasts into thin strips or bite-sized pieces. In a skillet over medium heat, warm the olive oil. Add the chicken, garlic powder, onion powder, and black pepper. Cook for 6–7 minutes, turning occasionally until the chicken is fully cooked and golden brown. Remove from the pan and set aside. -
Make the Alfredo Sauce
In the same pan, melt unsalted butter over medium-low heat. Add minced garlic and cook for about 30 seconds until fragrant. Sprinkle in the flour and whisk continuously for 1–2 minutes to form a roux (this thickens your sauce).Slowly pour in the low-sodium chicken broth while whisking to prevent lumps. Add the milk and cream, stirring until smooth. Let the mixture simmer gently for 3–4 minutes until it thickens slightly.
Stir in grated Parmesan, nutmeg, and fresh parsley. If the sauce feels too thick, add a splash of reserved pasta water. Taste and adjust with black pepper (no added salt needed!).
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Combine Everything
Return the cooked chicken to the skillet, then add the drained pasta. Toss gently in the sauce until everything is coated evenly. Let it warm through for 2–3 minutes, and you’re done!
Stainless steel whisk for smooth sauces.
Flavor Boosters Without the Salt
One of the biggest challenges of low-sodium cooking is making sure food still tastes vibrant and satisfying. Here are a few flavor tricks you can use to elevate your chicken alfredo without relying on salt:
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Lemon zest or juice: A squeeze of lemon at the end brightens up the creamy sauce beautifully.
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Fresh herbs: Parsley, basil, and thyme bring out fresh, aromatic layers of flavor.
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Roasted garlic: For a deeper flavor, roast your garlic before adding it to the sauce.
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Cracked black pepper or red pepper flakes: A touch of spice can balance the richness.
You’ll be amazed at how much flavor you can build with natural, fresh ingredients.
Fresh herb keeper for fridge storage.
Serving Suggestions
Serve your low-sodium chicken alfredo with:
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A crisp green salad topped with olive oil and balsamic vinegar
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Steamed broccoli, asparagus, or spinach mixed right into the pasta
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A slice of no-salt-added garlic toast made with unsalted butter and fresh herbs
This meal pairs wonderfully with sparkling water with lemon or a chilled glass of white wine for a special occasion.
Storage and Meal Prep
This dish keeps beautifully for up to three days in the fridge. Store leftovers in an airtight container. To reheat, add a splash of milk or low-sodium broth to loosen the sauce before microwaving or reheating on the stovetop.
You can also cook extra chicken and freeze it in portions for easy weeknight dinners. Just thaw and toss with freshly made sauce and pasta when ready to serve.
Glass food storage containers with airtight lids.
Nutritional Information (Per Serving)
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Calories: ~410
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Protein: 32g
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Carbohydrates: 32g
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Fat: 17g
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Sodium: Approximately 280–320 mg (depending on ingredients used)
This recipe delivers satisfying comfort with less than half the sodium of a traditional chicken alfredo — without compromising flavor or texture.
Digital kitchen scale for accurate portioning.
Final Thoughts
Eating heart-healthy or low-sodium doesn’t have to mean bland or boring meals. With this Low Sodium Chicken Alfredo, you’ll enjoy that same creamy, indulgent flavor you love, made smarter and healthier for everyday enjoyment.
Whether you’re cooking for yourself, your family, or guests with dietary restrictions, this dish will win everyone over. Try it once, and you might never go back to the jarred sauce again!
Pasta maker or spiralizer for homemade noodles.
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