Keto Chicken Alfredo with Zoodles

Keto Chicken Alfredo with Zoodles

Creamy, garlicky, and deeply satisfying—this Keto Chicken Alfredo with Zoodles delivers all the comfort of classic Alfredo without the carbs. Tender pan-seared chicken is smothered in a rich parmesan cream sauce and tossed with fresh zucchini noodles for a low-carb dinner that feels indulgent but fits perfectly into a keto lifestyle.

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⏱ Time & Servings

• Prep Time: 15 minutes

• Cook Time: 20 minutes

• Total Time: 35 minutes

• Servings: 4

• Net Carbs: ~6–8g per serving (varies by portion size)

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🛒 Ingredients

For the Chicken

• 2 large boneless, skinless chicken breasts (about 1½ lbs)

• 1 teaspoon salt

• ½ teaspoon black pepper

• 1 teaspoon Italian seasoning

• ½ teaspoon garlic powder

• 2 tablespoons olive oil

• 1 tablespoon butter

For the Alfredo Sauce

• 3 tablespoons butter

• 4 cloves garlic, minced

• 1½ cups heavy cream

• 1 cup freshly grated parmesan cheese

• 2 ounces cream cheese (softened)

• ¼ teaspoon nutmeg (optional but recommended)

• Salt and black pepper to taste

For the Zoodles

• 4 medium zucchini, spiralized

• ½ teaspoon salt (for draining excess moisture)

• 1 tablespoon olive oil or butter

Optional Garnish

• Fresh parsley, chopped

• Extra parmesan

• Red pepper flakes

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🔪 Equipment Needed

• Large skillet

• Tongs

• Spiralizer (or pre-spiralized zucchini)

• Paper towels

• Sharp knife & cutting board

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🥣 Step-by-Step Instructions

Step 1: Prep the Chicken

1. Pat the chicken breasts dry with paper towels.

2. Season both sides evenly with salt, pepper, Italian seasoning, and garlic powder.

3. If the chicken breasts are thick, slice horizontally to create thinner cutlets for even cooking.

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Step 2: Cook the Chicken

1. Heat olive oil and butter in a large skillet over medium-high heat.

2. Add chicken and cook for 5–6 minutes per side, or until golden brown and internal temperature reaches 165°F (74°C).

3. Remove chicken from the skillet and let rest for 5 minutes before slicing into strips.

Pro Tip: Don’t overcrowd the pan—cook in batches if needed for a perfect sear.

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Step 3: Prepare the Zoodles

Zucchini holds a lot of water, so this step prevents soggy noodles.

1. Place spiralized zucchini in a colander and sprinkle with ½ teaspoon salt.

2. Let sit for 10–15 minutes.

3. Pat dry thoroughly with paper towels.

Heat 1 tablespoon oil or butter in a skillet over medium heat.
Sauté zoodles for 2–3 minutes max until just tender. Remove immediately to prevent overcooking.

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Step 4: Make the Alfredo Sauce

1. In the same skillet used for the chicken, melt 3 tablespoons butter over medium heat.

2. Add minced garlic and sauté for 30–60 seconds until fragrant (do not brown).

3. Pour in heavy cream and bring to a gentle simmer.

4. Reduce heat to low and stir in cream cheese until fully melted.

5. Gradually whisk in parmesan cheese until smooth and thick.

6. Add nutmeg, salt, and pepper to taste.

Simmer for 3–5 minutes until sauce thickens to a creamy consistency.

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Step 5: Assemble

1. Return sliced chicken to the skillet and coat in Alfredo sauce.

2. Gently fold in the cooked zoodles or plate them first and spoon sauce over the top.

3. Garnish with parsley, red pepper flakes, and extra parmesan.

Serve immediately while warm and creamy.

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🍽 Serving Suggestions

• Pair with a simple arugula salad and lemon vinaigrette.

• Serve alongside roasted broccoli or garlic mushrooms.

• Add crispy bacon bits for extra richness.

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🧊 Storage & Reheating

• Refrigerator: Store in an airtight container for up to 3 days.

• Reheat: Warm gently in a skillet over low heat. Add a splash of cream to loosen the sauce if needed.

• Freezing: Not recommended—cream sauces can separate.

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🥑 Keto Tips & Variations

Make it Dairy-Free:
Use full-fat coconut cream and dairy-free parmesan alternative.

Add Veggies:
Spinach, mushrooms, or sun-dried tomatoes make excellent additions.

Boost the Fat Content:
Add extra butter or a tablespoon of MCT oil for higher keto macros.

Meal Prep Friendly:
Store chicken and sauce separately from zoodles to prevent excess moisture.

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🧮 Estimated Nutrition (Per Serving)

• Calories: ~520

• Fat: 42g

• Protein: 30g

• Total Carbs: 9g

• Fiber: 2g

• Net Carbs: ~7g