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Low Carb Chicken Alfredo with Zoodles

Here is an amazing flavor-packed low-carb chicken alfredo recipe that is creamy, cheesy, and delicious! It’s also super easy to make and takes less than 30 minutes. This dish is low in carbohydrates, making it keto-friendly while indulging in your favorite comfort food!

Chicken alfredo on a plate.

Ingredients and Substitutions

  • chicken breasts
  • cauliflower
  • chicken broth
  • parmesan cheese: this is used for the sauce and as a topping. mozzarella cheese or cream cheese can be used as a substitute.
  • onion
  • garlic
  • zucchini: to make zucchini noodles, spaghetti squash, shirataki noodles, palmini noodles, or whole veggies like broccoli florets are a great substitution.
  • butter
  • half and half: you can also use heavy whipping cream
  • salt and pepper
  • lemon: for garnish
  • parsley: for garnish
  • salt & pepper to taste
Ingredients for low carb chicken alfredo.

How to make Low Carb Chicken Alfredo with Zoodles

Step 1: Boil the cauliflower and simmer until tender, drain, and transfer to a blender. 

Step 2: While the cauliflower is cooking, cook the chicken in a skillet over medium heat. Once your chicken is done cooking, place it onto a clean plate and set aside. The internal temperature of cooked chicken should be at least 165 degrees F. 

Step 3: To the blender add the chicken broth, parmesan cheese,  garlic, half and half or heavy cream, salt, and pepper. Blend until the sauce is smooth and creamy.

Step 4: Saute the zucchini noodles until al dente. Add the cauliflower alfredo sauce to the zoodles in the pan and toss until they are well coated. Cut the chicken into strips and add to the zoodles. Top with parmesan cheese, a squeeze of lemon, and fresh chopped parsley.

Storage Instructions for Low Carb Chicken Alfredo with Zoodles:

Store this easy keto alfredo sauce and chicken in a covered container and store in the fridge for up to 5 days. 

To freeze, transfer it to an airtight container and freeze it for up to 2-3 months.

Reheating Instructions:

Thaw in the refrigerator overnight or reheat directly from frozen. Reheat on the stovetop in a saucepan over low heat stirring often to break up the sauce. You can also reheat it in the microwave on low power in intervals.

Low carb chicken alfredo on plate, 45 degree angle.

Common Questions:

Can I use chicken thighs instead of chicken breasts?

Yes! I prefer skinless boneless chicken breast for its higher protein, but chicken thighs work just as well. They’re higher in fat which is always great especially if you follow a keto diet.

Can I Use Precooked Chicken in This Recipe?

You can use precooked chicken in this recipe as it saves a lot of time. I prefer to use a rotisserie chicken.

What is cauliflower alfredo sauce?

For this low-carb alfredo sauce, I’ve used cauliflower as the base of this recipe for its neutral taste, low carb count, and overall making it lighter in calories. 

Is cauliflower alfredo sauce gluten-free?

Yes! Traditionally, alfredo sauce is naturally gluten-free. The cauliflower in this recipe helps thicken the sauce instead of flour.

Are there low-carb pasta alternatives? 

I love using keto pasta in this recipe such as zucchini noodles since they’re high in fiber and rich in vitamin C and potassium, however, shirataki, palmini, and spaghetti squash make great keto noodles!

How many net carbs are in chicken alfredo sauce?

There are only 10g of net carbs in each serving of this keto chicken alfredo. See the recipe card for complete nutrition information.

Looking for more low-carb recipes? Try these:

Low Carb Sun-Dried Tomato Shrimp Pasta

Low Carb Honey Walnut Shrimp

Two Ingredient Low Carb Fudge

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Chicken Alredo Zoodles on a plate.

Low-Carb Chicken Alfredo with Zoodles

Chicken Alfredo with Zoodles is a delicous low-carb weeknight meal that is so rich and creamy with none of the guilt! Best of all, you can make this in just 30 minutes!
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Italian
Servings 4
Calories 330 kcal


Alfredo Sauce

  • 2 cups cauliflower florets (roughly chopped)
  • 1/2 cup chicken broth
  • 1/2 cup parmesan (divided in half)
  • 1 garlic clove
  • salt and pepper (to taste)
  • half and half
  • 1/4 cup onion (diced)

Other ingredients

  • 2 tablespoons olive oil
  • 1 pound chicken breast (thinly sliced)
  • 2 teaspoons italian seasoning
  • 1/4 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • salt and pepper (to taste)
  • 4 zucchini (spiralized)
  • 1 tablespoon butter
  • 1 lemon (cut into wedges)


  • Bring a large pot of water to a boil. Add the chopped cauliflower florets and cook for about 7-10 minutes or until fork tender. Drain the water and transfer the cauliflower to a blender.
  • Season the chicken breasts with Italian seasoning, paprika, garlic powder, salt, and pepper. Add the olive oil to a large skillet (enough to cover the bottom of the pan) over medium-high heat. Add the seasoned chicken and cook for about 4-5 minutes on each side. Once your chicken is done cooking, place it onto a clean plate and set aside.
  • To the blender add the chicken broth, 1/4 cup parmesan cheese, garlic, half and half, salt and pepper. Blend until the sauce is smooth and creamy. If sauce is too thick, add in chicken broth or half and half a tablespoon at a time.
  • To the same pan you cooked the chicken in, add the diced onion with 1/2 tablespoon of olive oil and saute for 2-3 minutes or until they start to brown, over medium-high heat. Add the butter and the zucchini noodles and cook until they are al dente. (Make sure not to overcook the zoodles, as they will become mushy.)
  • Add the cauliflower alfredo sauce to the zoodles in the pan and toss until they are well coated. Cut the chicken into strips and add to the zoodles. Top with 1/4 cup parmesan cheese, and a squeeze of lemon. Enjoy!


The chicken is cooked when it reaches an internal temperature of 165˚F.


Calories: 330kcalCarbohydrates: 14gProtein: 33gFat: 17gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 89mgSodium: 496mgPotassium: 1173mgFiber: 4gSugar: 7gVitamin A: 696IUVitamin C: 76mgCalcium: 225mgIron: 2mg
Keyword Cauliflower Alfredo, Chicken Alfredo, Chicken Alfredo Zoodles, Healthy Chicken Alfredo Zoodles, Low-Carb Chicken Alfredo
Tried this recipe?Mention @wholefoodierecipes or tag #wholefoodierecipes!

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