Healthy Fettuccine Alfredo

Healthy Fettuccine Alfredo
Fat 23% Carbs 49% Protein 28%
Percent Calories

1 serving of healthy fettuccine alfredo contains 529 Calories. The macronutrient breakdown is 49% carbs, 23% fat, and 28% protein. This is a good source of protein (68% of your Daily Value), fiber (32% of your Daily Value), and potassium (25% of your Daily Value).

4 servings
Prep Time
15 minutes
Cook Time
30 minutes



  1. Chop the cauliflower. Bring the broth to a boil over medium high heat and add cauliflower. Cook until cauliflower is soft, about 15 minutes. The longer you cook it, the smoother the sauce will be.
  2. Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic, onion, tomatoes, and carrots, and sauté for 4-5 minutes or until soft and fragrant.
  3. As the veggies and cauliflower are cooking, bring a large pot of water to boil and cook the fettuccine according to directions on package, reserving some of the starchy water to add to the sauce later. In a pan over medium-high heat, cook the chicken in some oil until cooked through and no longer pink, 7-12 minutes.
  4. Transfer cauliflower to a blender with about 2 cups of the broth. You may need to do this in batches depending on the size of your blender. Add salt, nutmeg, and black pepper and purée until very smooth, about 5 minutes. Add more broth or water if the mixture is too thick to move through the blender. You want it to turn through the blender easily. When purée is very smooth, transfer back to the butter/veggies skillet.
  5. Add the cream and cook over low heat. Add the starchy pasta water, cheese, peas, and chicken, and keep warm until ready to serve. Combine noodles and sauce in a large pot or skillet and serve immediately.

Nutrition Facts

For 1 serving of healthy fettuccine alfredo (838g)

Nutrient Value %DV
Calories 529
Fats 13g 17%
Saturated fats 7g 34%
Trans fats 0.1g
Cholesterol 103mg 34%
Sodium 1763mg 77%
Carbs 66g 24%
Net carbs 57g
Fiber 9g 32%
Sugar 10g
Protein 38g
Calcium 240mg 24%
Iron 4mg 48%
Potassium 1164mg 25%
Vitamin D 0.2μg 1%
Vitamins and Minerals
Alpha carotene 889μg
Beta carotene 1848μg
Caffeine 0mg
Choline 162mg 29%
Copper 0.3mg 28%
Fluoride 2μg
Folate (B9) 171μg 43%
Lycopene 959μg
Magnesium 67mg 16%
Manganese 1mg 44%
Niacin 10mg 62%
Pantothenic acid 2mg 30%
Phosphorus 401mg 57%
Retinol 104μg
Riboflavin (B2) 0.4mg 32%
Selenium 22μg 39%
Theobromine 0mg
Thiamine 0.3mg 21%
Vitamin A IU 4172IU
Vitamin A 297μg 33%
Vitamin B12 1μg 24%
Vitamin B6 1mg 58%
Vitamin C 110mg 122%
Vitamin D IU 8IU
Vitamin D2 0μg
Vitamin D3 0.2μg
Vitamin E 1mg 6%
Vitamin K 41μg 34%
Zinc 2mg 17%
Sugar 10g
Sucrose 2g
Glucose 2g
Fructose 1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 1g
Saturated fats 7g 34%
Monounsaturated fats 3g
Polyunsaturated fats 1g
Trans fats 0.1g
Fatty Acids
Total omega 3 0g
Total omega 6 0.3g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.3g
Glutamic acid 4g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 2g
Methionine 1g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.3g
Tyrosine 1g
Valine 1g

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