Keto chicken alfredo can still be enjoyed on the keto diet. With noodles! And a delicious creamy Alfredo sauce with hints of garlic and parmesan in every bite.
While looking for a dinner recipe, you see it, alfredo. You’re keto now and with keto, cheese isn’t as much of an issue. Dang, it’s made with a roux! Keep reading we will solve that right now.
Traditionally, alfredo sauce is made with a roux but for this keto version something else will be used for our thickener.
Do you like parmesan cheese?
Not the parmesan cheese that sits on the shelf but actually parmesan cheese the Italians use.
In this keto chicken alfredo recipe we will use cheese as the thickener. The sauce with stay creamy and keep that rich bite we have grown to love.
How To Make Keto Chicken Alfredo
Before you start, ingredients you’ll need
- Chicken Breast
- Butter
- Heavy Cream
- Parmesan Cheese
- Salt & Pepper
- Italian Seasoning
Here are some tips before starting the recipe
- Use fresh parmesan it makes a world of a difference. It thickens the sauce better, more flavorful and melts as it should because it’s free of a non-caking agent. I had issues with thickening the sauce using shredded package cheese but anything from the cheese block works wonders. Sauce too thin, add a little more cheese.
- If using Palmini noodles don’t skip the step of adding into a milk based product and letting it soak for a while.
- If using any water based noodles like zucchini do not heat them up in your sauce. The water will leak into your sauce and destroy it. Heat the zoodles in a separate pan or bowl. Then add them into your sauce. Note, there may still be a presence of water from the noodles but you can control it better.
Let’s prepare the keto chicken alfredo together…
To start, salt and pepper chicken to taste. Next, you’ll want to add those classic Italian herbs as well. Sauté chicken until golden brown and done. You can also grill the chicken for a nice flavor.
For the Keto Alfredo sauce
Then, add butter to the pan and minced garlic. Move the garlic around until it gets a color to it but don’t burn it.
Now, pour in heavy cream and lower heat. A slight boil is ok but I’d say not to allow it to come to a boil at all if you can. The reason is we aren’t using flour or cornstarch to keep things together and when heavy cream is heated too much it will separate.
Next, after adding in the heavy cream add the grated or shredded parmesan cheese. The cheese is what thickens the sauce and see notes below for tips and tricks in the recipe.
Allow the sauce to thicken and the cheese melt. This won’t take long and add in the fresh parsley. You can use dried if you like but fresh is more fragrant of course.
Prepare the noodles of your choice or broccoli and bring the entire dish together. Serve. The sauce can be spread between 2 people but if anymore I suggest doubling it.
Storing the leftovers
In the event there is some left, you may get some separation when reheating. You will just need to give it a good mix.
However, a little cornstarch or xanthan gum will remove this problem because they will stabilize sauce. That’s just a fancy way to say it will not separate if you use one of those with the sauce while cooking.
Variations
- Keto Chicken Alfredo Casserole
- Sausage & Cabbage Alfredo
- Fettuccine Keto Alfredo
- Keto Chicken & Broccoli Alfredo
- Shrimp Keto Alfredo
Frequently Asked Questions (FAQs)
Is Alfredo Sauce Keto
The sauce itself isn’t normally the problem. Yes, you will find a lot of people who use flour or cornstarch to thicken the sauce but in my experience that really isn’t needed. If it’s a small amount of flour that isn’t too much of an issue but you never know how much they add. This alfredo sauce recipe is keto friendly so no worries making it yourself which is always the safest way.
How Many Carbs In Keto Alfredo Sauce
In this keto chicken alfredo the sauce total net carbs including the chicken and the keto alfredo sauce are only 4g net carbs. That’s the difference with not having carbs on the plate. Adding in the noodles or zoodles (see more below) won’t add many more carbs on top of that. Yet, you get all the flavor!
Store-Bought Or Homemade
Could you just buy a jar? Sure! But, how often are the jar sauces better than something made from scratch whether it be by you or a restaurant you love to visit? Yes, you can use store bought but I warn you that they are filled with undesirable oils such as soybean, vegetable or canola and thickened with starches. For someone that is diabetic or pre that little bit may be enough to send you over the edge.
Noodles For Keto Pasta Recipes
There are quite a few brands now but I will list some below. In these photos I used Palmini but I have experience with Liviva as well. Note, they all have their own flavors.
- Zucchini Noodles
- Spaghetti Squash
- Palmini
- Liviva
- Miracle Noodles
Dinner Recipes You’ll Love As Well
Keto Chicken Alfredo
Ingredients
- 1.5 pound thin skinless chicken breast
- salt and pepper to taste
- 1 teaspoon italian seasoning
Alfredo Sauce
- 1 tablespoon unsalted butter
- 2 tablespoon minced garlic
- 2 ounce cream cheese
- 5 ounces Pamesan Cheese
- 1/2 cup heavy cream
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/8 teaspoon xanthan gum
- nutmeg to taste
Instructions
Alfredo Sauce
- use small pot and place on medium high heat
- Add butter then minced garlic. Once garlic has browned lower the heat to medium low and add in cream cheese and parmesan cheese
- Continue to stir cream cheese and parmesan until they have both melted evenly. The cream cheese will melt quickly but the parmesan will take longer. It will look like a thick pool of cheese.
- Once melted slowly pour in heavy cream while stirring while pouring and making sure it's coming together with the cheese. The thick pool will begin to thin out and resemble an actual sauce.
- Remove from heat, add in chopped parsley. In a small bowl to the side add in salt, black pepper and xanthan gum. Mix them together. With the bowl in one hand and a whisk in the other pour in the seasoning and quickly whisk it in. Whisk for about 5 seconds. See notes below.
- Lastly, taste for salt and pepper. Grate fresh nutmeg to taste or slowly add in ground nutmeg until desired flavor is reached.
Chicken
- Season chicken with salt and pepper to taste. And add italian seasoning
- In a frying pan on medium/high heat add a little oil then place chicken in. When chicken is done remove from pan.
- Lower the heat to medium low and in the alfredo sauce and any noodles you plan to use. On a low heat continue stirring to allow the ingredients to absorb the flavors from the sauce before serving, about 5 minutes.
- Plate chicken alfredo and garnish with freshly cracked black pepper, chopped parsley and parmesan cheese.