Blackened Chicken Alfredo with Squash Noodle

One thing I’ve noticed as I’ve gotten older is that the meals I used to eat without thinking twice about don’t always leave me feeling my best anymore. I still love comfort food... Alfredo included, but these days I try to make small adjustments so I can enjoy the flavors I love without feeling overly full or sluggish afterwards.

That’s exactly how this Blackened Chicken Alfredo with squash noodles came about. Instead of traditional pasta, I used spiralized squash, which keeps the dish much lighter while still giving you that noodle texture Alfredo sauces cling to so well. Once everything is tossed together with the creamy sauce and the seasoned chicken, you honestly don’t miss the pasta as much as you might think.

Another swap that makes a big difference in this recipe is using yogurt instead of heavy cream for the sauce. It still creates a rich, creamy base, but it adds a little extra protein and keeps the dish from feeling overly heavy. Combined with parmesan, garlic, and a little broth, it still delivers that classic Alfredo flavor.

The real star here, though, is the blackened chicken. A good blend of spices adds depth and flavor without relying on a lot of salt, and the sautéed shallots and bell peppers bring a little sweetness that balances the creamy sauce perfectly. The end result is a meal that feels comforting and satisfying, just with a few thoughtful tweaks that make it a little more balanced.

What you need:

Protein

• 2 large chicken breasts (or 3 small)

Veggies

• 3 medium squash (spiralized into noodles)

• 1 bell pepper (diced)

• 1 large shallot or onion (thinly sliced)

• 3 cloves garlic (minced)

  
  

Creamy Alfredo Sauce

• 1 cup Trader Joe’s cashew yogurt OR plain Greek yogurt

• ½ cup grated parmesan cheese

• ¼ cup chicken broth (low sodium)

• 1 tbsp butter

• 1 tbsp olive oil

Blackened Chicken Seasoning

• 1 tsp Slap Ya Mama low sodium

• 1 tsp No Salt Tony Chachere’s

• ½ tsp Trader Joe’s 21 Seasoning Salute

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp black pepper

Optional but great:

• pinch paprika or smoked paprika

• pinch cayenne

What to do:

1. Season the chicken

Pat the chicken dry and coat both sides generously with the seasoning blend.

Let it sit 5 minutes while the pan heats.

2. Cook the blackened chicken

Heat 1 tbsp olive oil in a large skillet over medium-high heat.

Cook chicken 5–6 minutes per side until nicely blackened and cooked through.

Remove from the pan and let it rest (this keeps it juicy).

3. Build the flavor base

Lower heat to medium.

Add to the same skillet:

• butter

• sliced shallots

• diced bell peppers

Cook 4–5 minutes until softened and slightly caramelized.

Add minced garlic and cook 30 seconds.

4. Make the Alfredo sauce

Lower heat to medium-low.

Add:

• cashew yogurt or Greek yogurt

• parmesan cheese

• chicken broth

Whisk until smooth and creamy.

 Keep heat lower so the yogurt doesn’t break.

If sauce feels thick, add another splash of broth.

5. Add the squash noodles

Add squash noodles to the skillet.

Toss in the sauce and cook 2–3 minutes only so they stay tender but not watery.

6. Finish the dish

Slice the blackened chicken and place on top of the noodles.

Finish with:

• extra parmesan

• cracked black pepper

• squeeze of fresh lemon

Optional garnish:

• parsley

• red pepper flakes

Flavor Boost Trick (low sodium secret)

Right at the end add:

• ½ tsp Slap Ya Mama

• squeeze of lemon

That combination wakes up the entire Alfredo sauce without needing extra salt.

Optional Add-Ins (if you have them)

These work great in the dish:

• mushrooms

• spinach

• sun-dried tomatoes

• fresh basil

• roasted broccoli

If you try this recipe, I’d love to hear what you think. Did you stick with the squash noodles or try another noodle swap?

Leave a comment below and let me know how it turned out for you and if you made it, feel free to share a picture.