Chicken and shrimp Alfredo

Chicken and shrimp Alfredo is a popular pasta dish that combines grilled chicken, shrimp, pasta, and a creamy Alfredo sauce. While it can be delicious and satisfying, it is important to note that it is typically a rich and indulgent meal that should be enjoyed in moderation. Here are some potential health and nutritional benefits of the key ingredients:


1. Chicken:

– High-quality protein: Chicken is a great source of lean protein, which is essential for muscle growth, repair, and overall health.

– Vitamins and minerals: Chicken contains important nutrients such as vitamin B12, niacin, selenium, and phosphorus.

– Low in fat: Opting for skinless chicken breast can help reduce the saturated fat content of the dish.


2. Shrimp:

– Low in calories: Shrimp is relatively low in calories, making it a suitable choice for those watching their calorie intake.

– Protein-rich: Shrimp is an excellent source of high-quality protein, providing all essential amino acids necessary for various bodily functions.

– Omega-3 fatty acids: Shrimp contains omega-3 fatty acids, which have been associated with heart health and reducing inflammation.


3. Alfredo sauce:

– Calcium: The creamy Alfredo sauce often contains cheese, which can contribute to your calcium intake, benefiting bone health.

– Vitamin B12: Some versions of the sauce may include ingredients like cream or milk, which can provide vitamin B12.

– Moderation is key: Alfredo sauce is typically high in calories, saturated fat, and sodium, so it’s important to consume it in moderation.


It’s worth noting that the overall healthiness of the dish will depend on the specific recipe and preparation methods. To make a healthier version, you can consider using whole wheat pasta, reducing the amount of sauce, using low-fat milk or alternative dairy products, and incorporating more vegetables into the dish, such as broccoli or spinach.


Remember that a balanced diet includes a variety of nutrients, so it’s important to pair your meal with other nutritious foods like vegetables, whole grains, and salads. Portion control and moderation are key to enjoying the flavors of Chicken and shrimp Alfredo while maintaining a balanced diet.


 Chicken and shrimp Alfredo 


8 ounces uncooked fettuccine

2 chicken breasts cut into 1″ pieces

1/2 pound shrimp (I used 31/40 size) thawed & peeled

1/2 teaspoon garlic powder

1/2 tablespoon + 1/2 tablespoon Cajun seasoning (use a low or no salt variety)

2 tablespoons olive oil

2 tablespoons butter

1 cup heavy/whipping cream

4 ounces cream cheese (I used 1/2 block of Philly)

2 cloves garlic minced

1 cup freshly grated parmesan cheese

Salt & pepper to taste



Take the cream cheese out of the fridge 30+ minutes prior to starting the recipe (or microwave it for 20-30 seconds).

Boil a salted pot of water for the pasta and cook it al dente according to package directions.

If the shrimp are frozen, thaw them under cool running water. Peel them (leave tails on if you want). Pat shrimp dry. Cut the chicken into 1″ pieces. Sprinkle the shrimp and chicken with the garlic powder and 1/2 tablespoon of Cajun seasoning.

Add the oil to a deep skillet over medium-high heat, and once the pan is hot, cook the shrimp for about 3 minutes (flip once), then transfer them to a plate.

Add the chicken to the skillet and cook for 5-6 minutes or until cooked through, stirring occasionally (let it brown a bit). Transfer it to the same plate as the shrimp.

Take the skillet off the heat and add in the butter, cream, cream cheese, remaining 1/2 tablespoon of Cajun seasoning, and garlic. Return the pan to the stove (reduce heat to medium), and stir for a couple of minutes until the cream cheese has dissolved in the sauce.

Let the sauce bubble gently for about 2-3 minutes, or until it’s slightly thickened.

Stir in the parmesan and then add the shrimp and chicken back to the pan. Let it warm through for a couple minutes. Season with extra salt & pepper as needed.

I like to add a splash of hot pasta water (a tablespoon or two) to the skillet prior to draining the fett


Here are some tips to make a delicious and potentially healthier version of chicken and shrimp Alfredo:

1. Choose lean proteins: Opt for skinless chicken breast and fresh, deveined shrimp. These options are lower in fat compared to dark meat or breaded chicken and shrimp.


2. Use whole wheat or alternative pasta: Instead of traditional white pasta, choose whole wheat pasta or explore alternatives like chickpea pasta or zucchini noodles (zoodles) to increase the fiber content and add more nutrients to your dish.


3. Lighten up the sauce: Traditional Alfredo sauce is typically rich and heavy. Consider using a lighter version by substituting heavy cream with low-fat milk or unsweetened almond milk. You can also use reduced-fat cream cheese or Greek yogurt to create a creamy texture with fewer calories.


4. Add vegetables: Incorporate nutrient-packed vegetables into your dish. Broccoli florets, spinach, sliced bell peppers, or cherry tomatoes can add color, flavor, and essential vitamins to your meal. You can steam or sauté them before adding them to the pasta.


5. Season wisely: Use herbs and spices to enhance the flavors of your dish instead of relying solely on salt or excessive amounts of cheese. Fresh herbs like basil, parsley, or thyme can add a burst of freshness to the dish.


6. Control portion sizes: Chicken and shrimp Alfredo can be calorie-dense, so be mindful of your portion sizes. Serve yourself a moderate amount and pair it with a side salad or steamed vegetables to make a well-rounded meal.


7. Experiment with alternatives: If you want to reduce the calorie content further, you can try alternative versions of Alfredo sauce, such as using pureed cauliflower or butternut squash as a base. These alternatives can provide a creamy texture with fewer calories.


Remember, while these tips can help make your chicken and shrimp Alfredo healthier, it’s still important to enjoy it in moderation as part of an overall balanced diet.

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