Low carb chicken alfredo with zucchini noodles
Craving that silky, indulgent low carb chicken alfredo but don’t want the carb crash? This zucchini noodle version delivers the same restaurant-quality creaminess you love—without the guilt. Tender chicken smothered in rich parmesan sauce over fresh spiralized zucchini creates a satisfying meal that’s ready in just 25 minutes. You’ll never miss the pasta once you taste how the garlic-infused cream clings to each delicate noodle strand.
Ingredients
For the Chicken:
- 1 lb boneless chicken breasts (pounded to even thickness)
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- Salt and black pepper to taste
For the Alfredo Sauce:
- 3 tablespoons butter
- 4 cloves garlic (minced)
- 1½ cups heavy cream
- 1 cup freshly grated parmesan cheese
- ¼ teaspoon nutmeg (optional but recommended)
For the Zucchini Noodles:
- 4 medium zucchini (spiralized)
- 1 teaspoon salt (for draining moisture)
Substitution tips: Swap heavy cream for coconut cream for dairy-free keto chicken alfredo. Use rotisserie chicken to cut prep time in half.
Timing
Prep: 10 min | Cook: 15 min | Total: 25 min | Serves: 4
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How to Make Low Carb Chicken Alfredo
Step 1: Prepare the Zucchini Noodles
Spiralize zucchini into noodle shapes and toss with 1 teaspoon salt. Let sit in a colander for 10 minutes, then squeeze firmly in a clean kitchen towel to remove excess moisture.
Pro tip: Removing water prevents your sauce from becoming watery and keeps the dish restaurant-quality.
Step 2: Cook the Chicken
Heat olive oil in a large skillet over medium-high heat (375°F). Season chicken with Italian seasoning, salt, and pepper. Sear 5-6 minutes per side until golden brown and internal temperature reaches 165°F. Remove and slice into strips.
Pro tip: Let chicken rest 3 minutes before slicing to retain all the juices.
Step 3: Create the Alfredo Sauce
In the same skillet, melt butter over medium heat. Sauté garlic for 30 seconds until fragrant. Pour in heavy cream and simmer 3-4 minutes until slightly thickened. Remove from heat and whisk in parmesan cheese until smooth and velvety.
Pro tip: Add parmesan off heat to prevent the cheese from becoming grainy or clumpy.
Step 4: Combine Everything
Quickly sauté zucchini noodles in a separate pan for 1-2 minutes just until tender-crisp. Add noodles to the sauce, top with sliced chicken, and toss gently to coat.
Pro tip: Don’t overcook zucchini or it’ll become mushy—aim for al dente texture.
Nutritional Information
Per serving: Calories: 485 | Protein: 38g | Fat: 34g | Net Carbs: 8g | Fiber: 2g
This creamy chicken pasta no noodles provides an impressive protein-to-carb ratio perfect for ketogenic diets.
Variations & Tips
Variations:
- Add sun-dried tomatoes and spinach for extra nutrients
- Swap zucchini for shirataki noodles for even fewer carbs (3g net carbs)
- Use grilled shrimp instead of chicken for a seafood twist
Common Mistakes to Avoid:
- Don’t skip salting zucchini—excess water ruins the sauce consistency
- Avoid overcrowding the pan when cooking chicken (cook in batches if needed)
- Never boil Alfredo sauce or it’ll separate
Storage: Refrigerate in airtight containers for 3-4 days. Freezing isn’t recommended as zucchini becomes watery when thawed. Reheat gently in a skillet over low heat, adding a splash of cream if needed.
Serving Suggestions
Serve your keto chicken alfredo in shallow bowls topped with fresh cracked pepper and extra parmesan. Pair with garlic roasted broccoli or a crisp Caesar salad. For presentation, twirl noodles into nests before topping with chicken slices.
More Low-Carb Recipes You’ll Love
Looking for more guilt-free indulgence? Check out these low carb desserts recipes including chocolate mousse for the perfect sweet ending to your meal.
Conclusion
This low carb chicken alfredo proves you don’t need traditional pasta to enjoy comfort food. With its creamy sauce, tender chicken, and fresh zucchini noodles, you’ve got a complete meal that supports your health goals. Make it tonight and taste the difference real ingredients make!
FAQs
Can I make low carb chicken alfredo ahead of time?
Yes, but prepare components separately. Cook chicken and sauce up to 2 days ahead, then spiralize and cook zucchini fresh before serving. This prevents soggy noodles while saving time on busy weeknights.
How do I prevent watery zucchini noodles?
Always salt zucchini for 10 minutes to draw out moisture, then squeeze thoroughly in a towel. Cook quickly over high heat (1-2 minutes maximum) to evaporate remaining water without making them mushy.
Is this recipe truly keto-friendly?
Absolutely! With only 8g net carbs per serving, this creamy chicken pasta no noodles fits perfectly within standard ketogenic macros. The high fat content from cream and cheese helps maintain ketosis.
Can I use pre-made Alfredo sauce?
While possible, store-bought sauces often contain added sugars and starches that increase carb counts. Homemade sauce takes just 5 minutes and tastes exponentially better with full ingredient control.
What’s the best spiralizer for zucchini noodles?
Handheld spiralizers work well for small batches, while countertop models handle larger quantities faster. You can also use a julienne peeler or ask your grocery store if they sell pre-spiralized zucchini to save prep time.
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