15 min prep10 min cookEasy

Keto Chicken Alfredo

Zucchini noodles with seared chicken in a creamy Alfredo sauce — only 8g carbs

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A classic chicken Alfredo made completely keto-friendly by swapping pasta for spiralized zucchini noodles and building the sauce from Greek yogurt, extra-light cream cheese, and Parmesan. The result is a rich, creamy, restaurant-quality Alfredo with 43g of protein and only 280 calories. No flour, no heavy cream, no guilt.

📊Nutrition

Per serving

0kcalCalories

0gProtein

0gFats

0gCarbs

Noodles & Protein

150gRaw zucchini, spiralized into zoodles
100gFresh chicken breast, cut into strips or bite-sized pieces

Alfredo Sauce

50gPlain non-fat (0%) Greek yogurt (room temperature)
15gExtra-light cream cheese (room temperature)
10gGrated Parmesan cheese (divided)
1-2 clovesGarlic, finely minced
for garnishFresh parsley, finely chopped
as neededZero-calorie cooking spray
to tasteSalt and freshly ground black pepper

👨‍🍳Method

Prep the Zoodles (Crucial Step)

10-15 min

Place the spiralized zucchini noodles in a colander, toss them with a generous pinch of salt, and let them sit for 10-15 minutes. This draws out the excess water. Afterward, pat them completely dry with a paper towel.

💡This step is non-negotiable — skip it and your Alfredo sauce becomes a watery soup. Squeeze out every last drop.

Cook the Chicken

5 min

Heat a non-stick skillet over medium-high heat and coat it lightly with zero-calorie cooking spray. Add the chicken breast pieces, season with salt and pepper, and cook for about 5 minutes until browned and fully cooked through.

Aromatics

1 min

Reduce the heat to medium-low. Add the minced garlic to the skillet with the chicken and sauté for 30-60 seconds until fragrant, being careful not to let it burn.

Build the Alfredo Sauce

2 min

Remove the skillet from the direct heat (this is important so the yogurt doesn't curdle). Stir in the extra-light cream cheese, plain non-fat Greek yogurt, and half (5g) of the grated Parmesan cheese. Stir continuously until the cheeses melt together into a smooth, creamy sauce.

💡Removing the pan from heat before adding dairy is the key — if it's too hot, the yogurt will curdle and turn grainy.

Toss and Warm

1-2 min

Add the dried zucchini noodles to the warm pan. Toss them gently in the sauce for just 1-2 minutes until they are warmed through and coated perfectly. Do not overcook them, or they will turn mushy.

Garnish