Keto Chicken Alfredo
Creamy, restaurant-style chicken Alfredo over zucchini noodles, ready in 35 minutes with just 6.2g net carbs per serving. Pan-seared chicken meets a buttery garlic-Parmesan cream sauce for a comforting low-carb dinner that tastes nothing like a diet.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This keto chicken Alfredo delivers all the creamy, garlicky comfort of the classic Italian dish without the pasta or the carb crash. Pan-seared chicken and tender zucchini noodles soak up a rich Parmesan cream sauce for a 35-minute dinner the whole table will love.
Ingredients
- 1.5 lbs boneless skinless chicken breasts (about 2 large)
- 1 tsp garlic powder
- 1 tsp salt, divided
- 1/2 tsp black pepper
- 2 tbsp olive oil
- 4 tbsp unsalted butter
- 4 cloves garlic, minced
- 1.5 cups heavy whipping cream
- 1.5 cups freshly grated Parmesan cheese
- 4 oz cream cheese, softened
- 4 medium zucchini, spiralized into noodles
- 2 tbsp chopped fresh parsley
Instructions
- 1
Pat the chicken dry and season both sides with the garlic powder, 1/2 tsp salt, and the black pepper. Heat the olive oil in a large skillet over medium-high heat and sear the chicken 5-6 minutes per side until golden and cooked through (165°F internal). Transfer to a cutting board and rest.
- 2
Lower the heat to medium. Melt the butter in the same skillet and cook the minced garlic for about 1 minute until fragrant, scraping up the browned bits.
- 3
Pour in the heavy cream and whisk in the softened cream cheese until smooth. Simmer gently for 3-4 minutes, then stir in the Parmesan and remaining 1/2 tsp salt until the sauce is silky and thickened.
- 4
Add the spiralized zucchini noodles and toss in the sauce for 2-3 minutes, just until tender-crisp. Avoid overcooking or they will release water and thin the sauce.
- 5
Slice the rested chicken and arrange over the zoodles. Spoon extra sauce on top, garnish with fresh parsley, and serve immediately.
Tips & notes
- Zucchini releases water as it cooks. For the thickest sauce, salt the spiralized zoodles lightly, let them sit 10 minutes, then pat dry before adding to the skillet.
- Always use freshly grated Parmesan from a block. Pre-shredded cheese contains anti-caking starches that can make the sauce grainy and add hidden carbs.
- Store leftovers separately if possible, but combined leftovers keep 3 days refrigerated. Reheat gently over low heat with a splash of cream to revive the sauce.
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Frequently asked questions
- How many carbs are in keto chicken alfredo?
- This keto chicken Alfredo has 6.2g net carbs per serving (8.2g total carbs minus 2g fiber), along with 612 calories, 44g protein, and 45g fat. The recipe makes 4 servings.
- Can I use a different low-carb noodle instead of zucchini?
- Yes. Shirataki (konjac) noodles work great and add almost zero carbs, just rinse and dry-pan them well first. Spaghetti squash is another option but adds a few more carbs per serving, so adjust your totals accordingly.
- Why is my Alfredo sauce grainy or split?
- Graininess usually comes from pre-shredded cheese or overheating. Keep the heat at medium, add the Parmesan off a hard boil, and use freshly grated cheese plus cream cheese to keep the sauce smooth and emulsified.
