Chicken Alfredo: A Keto-Friendly Comfort Food?

Chicken Alfredo is a popular Italian dish that typically consists of fettuccine pasta coated in a creamy white sauce made from butter, cream, and Parmesan cheese. However, for those following a keto diet, the dish can be easily modified to fit their dietary needs. By substituting the pasta with low-carb alternatives such as zucchini noodles, spaghetti squash, or cauliflower rice, and using a keto-friendly Alfredo sauce, individuals can still enjoy this comforting meal while adhering to their keto lifestyle.

Keto Chicken Alfredo with Broccoli

Ingredients:

• 3 tbsp butter, divided
• 2.5 lbs boneless skinless chicken breast, sliced into uniformly sized pieces
• 2 tbsp chicken broth
• 12 oz broccoli florets
• 3 garlic cloves, minced
• 1 oz cream cheese, softened
• 1 cup heavy whipping cream
• 1/2 tsp Italian seasoning
• 2/3 cup parmesan cheese, grated
• 1/4 cup pepper jack cheese, grated
• 3/4 cup mozzarella cheese, grated
• Salt and pepper, to taste

Method:

• Melt 1 tbsp butter in a cast-iron skillet or another oven-safe skillet.
• Season the chicken breast with salt and pepper, then place it in the skillet and sear both sides.
• Cover the skillet and simmer on low heat until the chicken is cooked through.
• Remove the chicken from the skillet and set it aside.
• Deglaze the pan by pouring chicken broth into the hot skillet and scraping the flavorful bits from the bottom with a spoon.
• Steam the broccoli in the microwave or on the stove, following the package instructions. Drain and set aside.
• In the same skillet, add 2 tbsp butter and the minced garlic. Saute for 2 minutes or until fragrant.
• Add softened cream cheese, heavy whipping cream, and Italian seasoning to the skillet. Whisk continuously on medium heat until the ingredients are well combined.
• Reduce the heat to medium-low and simmer gently until the sauce thickens, whisking frequently to prevent sticking.
• Once the sauce has thickened, add the parmesan and pepper jack cheese, stirring until the cheeses melt and the sauce is smooth.
• Add the cooked chicken and steamed broccoli to the keto alfredo sauce, stirring to combine.
• Sprinkle mozzarella cheese on top of the chicken and broccoli mixture.
• Place the skillet in the oven under the broiler for 1-2 minutes, or until the mozzarella cheese begins to bubble.

Tips:

• To thicken the sauce without flour, simply simmer it without a lid to reduce and thicken.
• To reheat keto alfredo sauce without separation, avoid high heat and warm it slowly.
• If the sauce gets too thick, add a bit more heavy cream. If it's too thin, continue boiling without a lid to reduce.
• This recipe can be made with chicken thighs instead of breasts for a higher-fat option.
• Precooked chicken can be used to save time.
• Feel free to add red pepper flakes or jalapenos for a spicier kick.

Keto Chicken Alfredo Casserole

Ingredients:

• Cauliflower florets
• Chicken breast
• Onion powder
• Garlic powder
• Olive oil
• Keto Alfredo Sauce
• Shredded mozzarella cheese

Steps:

• Steam the cauliflower florets in the microwave with a cup of water for 3-5 minutes.
• Drain the water and pat the cauliflower dry with paper towels.
• Cut the chicken breast into 1-inch cubes and season with onion powder, garlic powder, salt, and pepper.
• Heat olive oil in a skillet over medium-high heat and cook the chicken for about 10 minutes or until cooked through. Set aside.
• Preheat the oven to 350 degrees F.
• In a small pot, heat the keto alfredo sauce over medium-low heat. Add mozzarella cheese to the sauce and stir until melted.
• In a 13x9 inch casserole dish, spread a layer of alfredo sauce on the bottom.
• Add a layer of cauliflower to the dish, followed by a layer of cooked chicken.
• Pour more alfredo sauce over the cauliflower and chicken, and sprinkle with mozzarella cheese.
• Repeat the layers of cauliflower, chicken, alfredo sauce, and mozzarella cheese.
• Bake in the oven for about 30 minutes or until the casserole is warmed through and the cheese is melted.

Tips:

• Dry your cauliflower thoroughly to prevent a watery casserole.
• You can use cauliflower rice instead of florets.
• This casserole can be refrigerated for up to 4-5 days and reheated in the oven or microwave.
• You can also add other vegetables like broccoli, spinach, or zucchini.

Keto Chicken Alfredo Bake

Ingredients:

• Chicken breasts
• Italian seasoning
• Garlic powder
• Salt
• Black pepper
• Olive oil
• Keto Alfredo sauce
• Broccoli florets
• Mozzarella cheese

Method:

First, prepare the chicken by cutting the chicken breasts into bite-sized pieces and seasoning them with Italian seasoning, garlic powder, salt, and black pepper. Heat olive oil in a pan over medium heat and cook the chicken pieces for 3-4 minutes on each side until cooked through.

Next, prepare the keto Alfredo sauce. You can make your own using a combination of cream, butter, garlic, salt, pepper, and shredded Parmesan cheese, or use a store-bought option. Just be sure to check the label to ensure it's low carb.

Now, it's time to assemble the bake. In a large baking dish, add a layer of Alfredo sauce, followed by a layer of chicken and broccoli. Repeat this process, creating a second layer. Top the final layer with mozzarella cheese.

Bake the dish in the oven at 350 degrees Fahrenheit for 20-30 minutes, or until the cheese is melted and bubbly.

Tips and Variations:

• You can use other vegetables like cauliflower or spinach instead of broccoli.
• If you're short on time, use shredded rotisserie chicken or leftover chicken from another meal.
• For an extra kick of flavor, add red pepper flakes or fresh jalapenos to the sauce.
• This recipe can be made ahead of time and stored in the refrigerator for up to 4 days. Reheat in the oven or microwave when ready to serve.

Chicken Alfredo Spaghetti Squash

Ingredients:

• 1 medium-large spaghetti squash
• 2-4 tablespoons of butter or olive oil
• 2 teaspoons of cornstarch (or flour)
• 2 teaspoons of minced garlic
• 1/2 cup of chicken broth or stock
• 1/2 cup of cream or half-and-half
• 4 oz of cream cheese
• 1/2 cup of grated parmesan cheese
• 1/2 cup of cooked, shredded chicken
• Salt, pepper, and parsley, to taste

Optional ingredients:

• 1 cup of plain Greek yoghurt
• 1 teaspoon each of basil, oregano, and parsley
• 2 cups of baby spinach
• 8 oz of cooked chicken breast
• 1 cup of mozzarella cheese
• 2 tablespoons of cooked, crumbled bacon

Method:

• Preheat your oven to 400°F. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Brush the flesh with oil or butter and place the halves face-down on a baking sheet. Bake for 30-40 minutes, or until tender.
• Heat some oil or butter in a skillet over medium heat. Add garlic and, if you like, some shallots or onion. Cook for a few minutes until fragrant.
• Stir in the cornstarch or flour and cook for a further couple of minutes.
• Whisk in the chicken broth, followed by the cream or half-and-half.
• Stir in the cream cheese and Parmesan cheese until smooth.
• Add the cooked spaghetti squash and the cooked, shredded chicken to the sauce. Season with salt, pepper, and parsley to taste.
• If you like, sprinkle mozzarella cheese on top of the squash and place under the grill for a couple of minutes until the cheese is melted and bubbling.

Tips:

• You can use a microwave or Instant Pot to cook the spaghetti squash instead of baking it in the oven.
• If you want to lower the fat and calorie content of this recipe, try using fat-free half-and-half and low-fat cream cheese. However, be aware that this may change the flavour and texture of the dish.
• You can add steamed broccoli or cooked mushrooms to this recipe to stretch it further and add more nutrition.

Keto Alfredo Sauce

A creamy keto alfredo sauce is a delicious and versatile option for those following a ketogenic diet. It is surprisingly easy to make and can be served with a variety of dishes. Here is a simple recipe to make your own keto alfredo sauce at home, along with some tips and tricks to ensure a smooth and tasty sauce.

Ingredients:

• Butter (unsalted)
• Garlic (freshly minced or minced from a jar)
• Heavy Whipping Cream (also known as thickened or double cream)
• Grated Parmesan Cheese (freshly grated or refrigerated; avoid shelf-stable versions)
• Salt and Pepper (optional: white pepper)
• Nutmeg (optional)

Optional Add-Ins:

• Cream Cheese (softened)
• Chicken Broth
• Italian Seasoning
• Basil

Method:

• Melt butter in a medium saucepan over medium heat.
• Add the minced garlic and cook until fragrant (about 1-2 minutes).
• Stir in the heavy cream and, if desired, a small amount of cream cheese.
• Gradually add the grated parmesan cheese, stirring constantly, until the cheese is well incorporated and melted (about 5-7 minutes).
• Stir in salt, pepper, and nutmeg to taste.

The sauce will thicken as it cools, so don't be concerned if it seems thin at first. This recipe creates a basic keto alfredo sauce that can be used in a variety of dishes.

Tips:

• Use good-quality butter and avoid spreads.
• Freshly grate your parmesan cheese for the best texture and flavour.
• Avoid using reduced-fat or low-fat cream, as this will result in a watery sauce.
• For an even creamier sauce, add a dollop of softened cream cheese.
• To store, keep the sauce in an airtight container in the refrigerator for up to three days.

Serving Suggestions:

• Drizzle over steamed broccoli and seasoned chicken.
• Serve with low-carb pasta alternatives like zucchini noodles, spaghetti squash, or shirataki noodles.
• Use as a sauce for steamed vegetables like broccoli, green beans, spinach, cauliflower, or asparagus.
• Pour over plain white fish, such as grouper or haddock, or sautéed shrimp.
• Combine with pan-seared chicken breast and zucchini noodles for a delicious chicken alfredo meal.

Enjoy experimenting with this keto alfredo sauce and finding your favourite ways to incorporate it into your keto meals!

Frequently asked questions