Chicken Alfredo Tortellini

 Chicken Alfredo Tortellini
Because even with a healthy new lifestyle – you still crave those guilty comfort food pleasures. Right? Did you know you can use cauliflower as a base to make a healthy version of the ever-so-delicious alfredo sauce? Yep! This sauce is such a wonderful healthy alternative to the famous sauce that I bet you’ll be saucing it up on many of your dishes!
I make this sauce all the time. I have used it for pasta dishes, as a dip for bread, and even on pizza!
This recipe is not made with any butter, heavy cream or flours of any sort.

I used a mixture of whole wheat tortellini and spinach tortellini, but feel free to use the pasta of your choosing. Even if it’s not tortellini – you will love it just the same!
Chicken Alfredo Tortellini
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Chicken Alfredo Tortellini

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 servings
Calories 512 kcal



  • 1 whole head cauliflower cut into florets
  • 1/2 tsp. garlic powder
  • Salt and pepper to taste
  • 1/2 cup mozzarella cheese
  • 1 cup plain greek yogurt
  • 1 tbsp. minced garlic 6 cloves
  • 2 cups whole wheat cheese tortellini
  • 1 lb. chicken breast grilled
  • 1 cup steamed broccoli
  • Parsley chopped, for garnishment (optional)
  • 1/2 cup mozzarella cheese


  1. Place a deep, medium pot of water over high heat. Allow the water to come to a boil. Add the cauliflower florets and cook for 5-7 minutes, or until they have softened.
  2. Strain the cauliflower (save the cauliflower water) and place the cauliflower into a food processor, or blender. Add remaining ingredients (minus the cheese) and process down. Once blended, add cauliflower water little by little until it reaches a creamy, sauce-like consistency. *This step may not be necessary if the sauce is already creamy. Use your judgement. Taste test the sauce and add any additional salt, pepper or garlic to your taste preference. Fold in the mozzarella cheese. It should melt in quickly.
  3. Preheat oven to 375 degrees F and spray a baking dish with non-stick cooking spray. Cook tortellini according to the directions on the package. Once finished, place the tortellini into a large bowl with the "alfredo" sauce and chicken. Stir well and add to the baking dish. Top with the steamed broccoli and cheese. Bake for 10-15 minutes. Enjoy!
Nutrition Facts
Chicken Alfredo Tortellini
Amount Per Serving
Calories 512 Calories from Fat 104
% Daily Value*
Total Fat 11.6g 18%
Saturated Fat 4g 20%
Cholesterol 135mg 45%
Sodium 636mg 27%
Total Carbohydrates 41.3g 14%
Dietary Fiber 6.2g 25%
Sugars 6.8g
Protein 61.1g 122%
* Percent Daily Values are based on a 2000 calorie diet.
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    This was FANTASTIC and simple to prepare!

    So long story short, I made this dish here for my family meal – COMPLETE SUCCESS STORY! My boyfriends father is not health conscious at all and rather not make healthier choices…. HOWEVER, when i told him i was making his favorite chicken “alfredo” casserole he was sold. I skipped the healthy details and after finishing he was in LOVE and said “mija, is there enough for lunch tomorrow?” Bam! I broke the news. I basically blew everyone outta the water with your recipe. Thanks again girl!! You play a major role in me getting back to a happier healthier… Read more »

    Where did you get the whole wheat tortellini from?

    Kasey joned

    Absolutely love the healthy recipes!!! I definitely will be cooking up some these meals. Thank you so much for sharing! I’m so happy I subscribed to your website;)