Keto Chicken Alfredo with Zucchini Noodles
This keto chicken alfredo keeps what makes the classic so good, a creamy garlic Parmesan sauce and tender sliced chicken, and swaps the pasta for zucchini noodles. Based on the nutrition estimate in the card, each serving is low in net carbs and high in protein.
It is a low-carb dinner that still feels like comfort food, and it comes together in one skillet. You will find the amounts and steps in the recipe card below.
Keto Chicken Alfredo with Zucchini Noodles
Equipment
- Spiralizer
- Colander
- Large skillet (12-inch)
- Tongs
- Clean kitchen towel or paper towels
- Instant-read thermometer
Ingredients
- 4 medium zucchini about 2 pounds, spiralized
- 1 teaspoon salt divided
- 1 ¼ pounds boneless skinless chicken breasts about 2
- ½ teaspoon black pepper
- 2 tablespoons olive oil divided
- 3 cloves garlic minced
- 1 cup heavy cream
- ¾ cup finely grated Parmesan cheese grated from a block
- ⅛ teaspoon ground nutmeg optional
- 1 tablespoon chopped fresh parsley optional
Instructions
- Toss the zucchini noodles with 1/2 teaspoon of the salt in a colander and let drain for 10 minutes. Squeeze them gently in a towel to remove excess water.
- Meanwhile, pound the chicken breasts to an even 3/4-inch thickness and season with the remaining 1/2 teaspoon salt and the pepper.
- Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Cook the chicken for 5–7 minutes per side, until golden and it reaches 165°F (74°C) in the thickest part. Transfer to a cutting board, rest for 5 minutes, then slice.
- Reduce the heat to medium. Add the remaining 1 tablespoon oil and the garlic and cook for 30 seconds, until fragrant.
- Pour in the cream and bring to a gentle simmer. Simmer for 2–3 minutes, then stir in the Parmesan a little at a time until melted and smooth. Add the nutmeg if using.
- Add the zucchini noodles and toss with tongs for 1–2 minutes, just until warm and coated. Do not overcook, or they will release water and thin the sauce.
- Divide among plates, top with the sliced chicken, and sprinkle with parsley if desired.
Notes
Why This Keto Chicken Alfredo Works
Alfredo sauce is naturally low in carbs: cream, garlic, and Parmesan. The carbs in a typical plate come from the fettuccine. Replacing it with zucchini noodles keeps the dish rich and filling while cutting the carbs sharply.
Searing the chicken whole and slicing it after a short rest keeps it juicy. Raw chicken cut into strips cooks faster, but it loses more moisture and does not brown as well.
How to Keep Zucchini Noodles from Getting Watery
Zucchini is mostly water, and that water ends up in the sauce if you skip one step: salting. A light sprinkle of salt draws moisture out of the noodles, and a gentle squeeze in a towel removes it before cooking.
Add the noodles last and only warm them through. They should stay slightly firm. Overcooked zucchini noodles go limp and release more liquid onto the plate.
Spiralize medium zucchini rather than very large ones. Large zucchini have more seeds and a watery center.
Low Carb Chicken Alfredo Tips
Use Parmesan grated from a block. It melts smoothly into the sauce, while pre-grated cheese often contains starches that make the sauce grainy and add carbs.
Keep the sauce at a gentle simmer once the cheese is in. Boiling can make it separate. If the sauce gets too thick, loosen it with a splash of cream or water.
Season at the end. Parmesan is salty, so taste before adding more salt.
Serving Ideas and Variations
Serve it with a green salad or roasted broccoli for a complete low-carb meal. Add sautéed mushrooms or spinach to the sauce for more vegetables, or swap the chicken for shrimp.
For a pasta night that is not low-carb, our creamy pesto chicken pasta uses a similar cream sauce with penne. For other lighter dinners, try our stuffed bell peppers with turkey or our easy chicken stir fry.
Storage and Reheating
This dish is best served fresh, since zucchini noodles soften and release water as they sit. Store leftovers in an airtight container in the refrigerator for up to 2 days. Pour off any liquid in the container, then reheat gently in a skillet over low heat.
Keto Chicken Alfredo FAQ
Is this chicken alfredo really keto? Based on the nutrition estimate in the card, one serving is low in net carbs and high in fat and protein, which fits a typical keto meal. Carb limits vary, so check your own targets.
Can I make keto chicken alfredo without zucchini noodles? Yes. Spaghetti squash, hearts of palm noodles, or shirataki noodles all work. Each one changes the carb count, so check the package.
Can I use store-bought alfredo sauce? Many jarred sauces contain starch or flour and more carbs than homemade. Read the label, or make the quick sauce in this recipe.
