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Keto Chicken Alfredo over Zoodles

Keto Chicken Alfredo over Zoodles

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Keto Chicken Alfredo over Zoodles: “Breaded” gluten free, low carb, high protein and baked chicken served with creamy Alfredo sauce over healthy, zucchini noodles! 7 net carbs and ready in 1 hour.

Alfredo sauce makes any meal into a special occasion; at least we think so! Add “breaded” chicken and healthy zoodles and a meal of Keto Chicken Alfredo over Zoodles makes even a weeknight dinner superior.  It would be easy to impress company with this one too.

There are far more ingredients in this recipe than in most of mine but don’t let that scare you off. They are broken into sections for the chicken and sauce and really quite easy.

I made this for just the 3 of us and got 6 servings so even got leftovers. It was well worth the effort to enjoy for a few more meals. It warmed up very nicely and was delicious for lunch too! Yay meal prep!

This recipe has been shared in Meal Plan Monday and Weekend Potluck. Head on over to these great sites for LOTS of new recipes each week!

The chicken:

I needed a chicken recipe that was not covered in breadcrumbs. I used the recipe for Low Carb Not Breaded Chicken (1 net carb per piece!) and it worked perfectly! It goes just right with this recipe.

The sauce:

You could use jarred sauce but this homemade sauce is just so (so, so, soooo!) good that you will not be sorry that you took less than 10 minutes to make it up. You have to wait for the chicken to cook anyway, right? 😊 I really can’t imagine ever using Alfredo from a jar again. This recipe calls for half of a batch of my Easy Homemade Alfredo Sauce. You can see that recipe and a video to show you how easy it is to make here. I would likely make a whole batch so that I have it for leftovers or another recipe later. It is just nice to have on hand and lasts a good, long time in the refrigerator.

How do you cook zoodles?

I put them into boiling water for just a couple of minutes. We like them soft like noodles but not mushy. Don’t cook them long though or they will definitely get mushy fast! Some will salt them and let them sit for 30 minutes or so and then squeeze out extra water before sautéing a skillet with butter, olive oil or coconut oil for a few minutes; again, just a few minutes! Others will not cook them at all and count on the hot sauce to warm them enough. That is too crunchy for our preference. These are some ideas. You will have to try it and see how you like it done best.

Did you know that you can freeze zoodles?

Other Great Recipes

29 Low Carb Keto Zoodle Recipes

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Follow my Keto Chicken Pinterest Board for dozens of ideas from all around the web! I am constantly finding new things to add so there will be new things all the time!

Ingredients:

Ingredients for Keto Chicken Alfredo over Zoodles

boneless, skinless chicken breast

egg

grated Parmesan cheese

golden flaxseed meal

almond flour

parsley

onion powder

Adobo seasoning

butter

cream cheese

garlic powder

heavy whipping cream, half and half or milk if not low carb

grated parmesan cheese

black pepper

zoodles

Directions:

First make the chicken; Make your “breading” with the Parmesan cheese, golden flaxseed meal, almond meal, parsley, onion powder and Adobo. Mix it together on a plate.

"breading' on plate

Beat an egg in a bowl big enough to dip the chicken into.

Line up the chicken, egg bowl, “breading” dish and baking dish sprayed with non stick spray.

Thoroughly cover each chicken piece with egg, move to “breading” plate and cover all sides and then to baking dish. Use separate forks for the egg and “breading” so your egg doesn’t get full of the “breading”. Arrange in baking dish with a little room between each piece for even cooking.

chicken in baking pan ready to cook

Discard any leftover egg and “breading”.

Bake, uncovered, at 350 degrees for about 30 minutes.

To be sure it is cooked, cut a piece and see that the juices are clear and meat is white and firm. If it is at all pink, cook a bit more. To be sure, test with a meat thermometer to a temperature of 165*.

chicken cooked in baking pan

While the chicken is cooking, make your Alfredo sauce. Melt the butter in a saucepan over medium heat.

butter melting in saucepan

Add the cream cheese and garlic powder and stir with a wire whisk until it is smooth.

adding cream cheese and garlic to melted butter

Add the cream a little at a time while continuing to whisk.

adding cream to cheese sauce

Stir in parmesan and pepper until smooth.

making alfredo sauce in saucepan

Make your zoodles and cook as desired.

zoodles coming out of spiralizer
zoodles in pot of water

Serve chicken and Alfredo sauce over zoodles.

Makes 6 servings

If you make this Keto Chicken Alfredo over Zoodles recipe, let me know! Rate it and leave a comment below. I love hearing from you!

Be sure to pin for later!

Keto Chicken Alfredo over Zoodles Pinterest pin

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Keto Chicken Alfredo over Zoodles

Keto Chicken Alfredo over Zoodles

Yield: 6 servings
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour

Keto Chicken Alfredo over Zoodles: “Breaded” gluten free, low carb, high protein and baked chicken served with creamy Alfredo sauce over healthy, zucchini noodles! 7 net carbs and ready in 1 hour.

Ingredients

  • 1.5 pounds boneless, skinless chicken breast
  • 1 egg
  • 6 Tbsp grated Parmesan cheese
  • 4 Tbsp golden flaxseed meal
  • 2 Tbsp almond flour
  • 1 Tbsp parsley
  • 1/2 tsp onion powder
  • 1/2 tsp Adobo seasoning
  • 1/4 cup butter
  • 4 oz cream cheese
  • 1/2 tsp garlic powder
  • 1 cup heavy whipping cream
  • 3/4 cups grated parmesan cheese
  • dash black pepper
  • 1 lb. zoodles

Instructions

    First make the chicken; Make your “breading” with the
    Parmesan cheese, golden flaxseed meal, almond meal, parsley, onion powder and Adobo. Mix it together on a plate.

    Beat an egg in a bowl big enough to dip the chicken into.

    Line up the chicken, egg bowl, “breading” dish and baking
    dish sprayed with non stick spray.

    Thoroughly cover each chicken piece with egg, move to
    “breading” plate and cover all sides and then to baking dish. Use separate forks for the egg and “breading” so your egg doesn’t get full of the “breading”. Arrange in baking dish with a little room between each piece for even cooking.

    Discard any leftover egg and “breading”.

    Bake, uncovered, at 350 degrees for about 30 minutes.

    To be sure it is cooked, cut a piece and see that the
    juices are clear and meat is white and firm. If it is at all pink, cook a bit more. To be sure, test with a meat thermometer to a temperature of 165*.

    While the chicken is cooking, make your Alfredo sauce. Melt the butter in a saucepan over medium heat.

    Add the cream cheese and garlic powder and stir with a
    wire whisk until it is smooth.

    Add the cream a little at a time while continuing to
    whisk.

    Stir in parmesan and pepper until smooth.

    Make your zoodles and cook as desired.

    Serve chicken and Alfredo sauce over zoodles.

    Makes 6 servings



Notes

MyProductiveBackyard.com

Nutrition Information
Yield 6 Serving Size 1
Amount Per Serving Calories 593Total Fat 41gSaturated Fat 22gTrans Fat 1gUnsaturated Fat 15gCholesterol 227mgSodium 677mgCarbohydrates 9gFiber 2gSugar 4gProtein 46g

This data was provided and calculated by Nutritionix using unknown brands unless named in the recipe. If nutrition is important to you, I highly encourage you to verify any data you see here with your favorite nutrition calculator. Also, you can put in exactly what you used so it is the most accurate. This is just to give you an idea, as any nutrition calculation is not exactly accurate unless every single product brand used is entered. Please note also that I am not a certified nutritionist or health professional of any kind. Please consult a doctor or trained professional for medical advice.

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