Keto Chicken Alfredo with Zoodles
Creamy homemade alfredo sauce over spiralized zucchini and seared chicken. All the comfort of the classic pasta dish with a fraction of the carbs.
Comfort food without the carb crash
Traditional alfredo is off-limits on keto thanks to the pasta, but the sauce itself, butter, cream, and Parmesan, is practically made for this way of eating. Swap the noodles for zucchini and you have a bowl that satisfies without the afternoon slump.
Zoodles release water as they cook, so the golden rule is to cook them briefly and drain well. A too-wet zoodle thins your beautiful sauce.
- Salt and drain the zoodles before cooking
- Grate real Parmesan; pre-shredded resists melting
- Toss everything off the heat so the sauce stays silky
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Ingredients
- 2 boneless skinless chicken breasts (net carbs →)
- 4 medium zucchini, spiralized (net carbs →)
- 3 tablespoons butter (net carbs →)
- 1 cup heavy cream (net carbs →)
- 1 cup freshly grated Parmesan cheese (net carbs →)
- 3 cloves garlic, minced (net carbs →)
- 1/2 teaspoon salt, plus more for the zoodles
- 1/4 teaspoon black pepper
- 1/4 teaspoon nutmeg (net carbs →)
- 2 tablespoons olive oil (net carbs →)
- 2 tablespoons chopped fresh parsley (net carbs →)
Instructions
- 1Spiralize the zucchini, toss with a pinch of salt, and let it drain in a colander while you cook the chicken.
- 2Season the chicken with salt and pepper. Heat the olive oil in a large skillet over medium-high heat and sear the chicken for 5 to 6 minutes per side until cooked through. Rest, then slice.
- 3In the same skillet, melt the butter over medium heat and cook the garlic for 30 seconds until fragrant.
- 4Pour in the heavy cream and bring to a gentle simmer, stirring for 3 to 4 minutes until it thickens slightly.
- 5Reduce the heat to low and whisk in the Parmesan, nutmeg, and remaining salt and pepper until smooth.
- 6Pat the zoodles dry, add them to the sauce, and toss for 1 to 2 minutes just until warmed and tender.
- 7Fold in the sliced chicken, garnish with parsley, and serve immediately.
Nutrition (per serving)
Recipe FAQ
How do I keep the zoodles from getting watery?
Salt the raw zoodles and let them drain for 10 to 15 minutes, then pat them dry. Cook them only 1 to 2 minutes at the end so they stay firm and do not weep into the sauce.
Can I use shirataki noodles instead?
Yes. Rinse and dry-fry shirataki noodles first to remove excess moisture and their packing smell, then toss them into the finished sauce. They add almost no carbs.
Why did my alfredo sauce turn grainy?
Grainy sauce usually means the cheese was added over heat that was too high, or pre-shredded cheese was used. Add freshly grated Parmesan off the heat and stir gently.
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What should I eat today?
Turn the ingredients you like or already have into a keto breakfast, lunch & dinner — net carbs counted.