Chicken Alfredo Lasagna Bowls
Published June 23, 2025 • Updated July 1, 2026
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These keto lasagna bowls layer juicy chicken, creamy alfredo sauce, and zero-carb egg white wraps into single-serve containers you can bake, air fry, or microwave whenever you need a high-protein dinner that tastes like the real thing.
This recipe is what happens when keto chicken alfredo and traditional keto lasagna collide, and the result gets portioned into meal prep containers for easy, high-protein lunches or dinners. I wanted all the comfort of a creamy, cheesy lasagna but in a format I could actually grab from the fridge on a busy Tuesday. Each bowl is layered with juicy chicken, a rich alfredo sauce, and three types of cheese for that cozy comfort food feel. But instead of traditional noodles, I use egg white wraps cut into bite-sized pieces. They’re zero carbs and sneak in 5.5 grams of protein per wrap. Once baked, they take on that tender noodle texture that makes you do a double take.
To keep things lighter but still super cheesy, I swap out the usual ricotta for cottage cheese. It blends in beautifully, adds extra protein, and bakes up creamy without being heavy. Mozzarella gives that gooey, pull-apart top layer, and parmesan adds a salty, nutty punch that balances everything out. If you’re not into egg white wraps, hearts of palm lasagna noodles work great too (just as low-carb and a little more traditional in shape). You can also try keto zucchini lasagna if you want a veggie-forward version. I layer everything raw into an oven-safe container, pop on the lid, and keep it in the fridge or freezer until I’m ready to bake. From start to finish, they’re ready in about 30 minutes.
And this dish does not last long in our house. The first time I made it, my husband walked into the kitchen mid-bake, took one whiff and asked, “What smells insane?” Before I even had a chance to tell him what it was, he’d grabbed a fork and claimed one of the bowls as his own. It’s one of those meals that feels indulgent but still fits into a high-protein keto lifestyle, which is exactly the kind of balance I’m always aiming for. If you love creamy pasta dishes, my Tuscan chicken pasta hits a similar note.
Whether you’re feeding a family or stocking your freezer for the week, these bowls are a cozy, creamy, cheesy win. No boiling noodles, no complicated layering (just simple, wholesome ingredients stacked into single-serve portions you’ll actually look forward to eating). I make a batch of these almost every other week, and I use shredded chicken from my Instant Pot to speed things up.
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Ingredients
4 egg white wraps -
1⅓ cup cottage cheese
-
1/2 cup shredded parmesan cheese
-
1/2 teaspoon salt
-
1/2 teaspoon pepper
-
1/2 teaspoon garlic powder
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1/2 teaspoon Italian seasoning
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1 cup cooked wilted spinach
-
1 cup alfredo sauce
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12 oz cooked, shredded or diced chicken
-
8 oz shredded mozzarella cheese
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2 cup meal prep containers
Step by Step Instructions
Step by Step Instructions
Mix the lasagna white sauce
In a small bowl, mix together cottage cheese, parmesan cheese, salt, pepper, garlic powder, and italian seasoning. Set aside.
- 1 ⅓ cup cottage cheese
- 1/2 cup shredded parmesan cheese
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning
Cut the egg wrap
To each bowl, cut ½ of an egg white wrap into pieces (like about 1-2 inch squares) and place on the bottom of each bowl. Or if using hearts of palm noodles, add 2 noodles to the bottom of each dish.
- 4 egg white wraps
Spread on white sauce
Evenly divide and spread half of the cottage cheese mixture over the top of the “noodles” across all four bowls.
Finish layering the chicken lasagna
Then to each bowl, add the following layers in this order: 1/4 cup cooked spinach, 2 tablespoons alfredo sauce, 2 oz chicken, repeat the noodle layer, remaining cottage cheese mixture, 2 oz chicken, 2 tablespoons alfredo sauce, and 2 oz mozzarella cheese.
- 1/4 cup cooked spinach
- 2 tablespoons alfredo sauce
- 2 oz chicken
- repeat the noodle layer
- remaining cottage cheese mixture
- 2 oz chicken
- 2 tablespoons alfredo sauce
- 2 oz mozzarella cheese
Bake or store for later
If enjoying now, place the bowls on a rimmed baking sheet and bake at 350°F for 30 minutes or until the cheese is bubbly and starts to turn golden. Or place in the air fryer, and bake at 350°F for 10–15 minutes. Or microwave for 3-5 minutes. To store in the refrigerator or freezer, cover with lid and place in the refrigerator for up to 5 days or freezer for 2-3 months.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
What are protein lasagna noodles?
This one comes up a lot. In these bowls, the noodle layer is not pasta at all. I cut egg white wraps into pieces and layer them the way you would lasagna sheets. Each wrap has 5.5g of protein and zero carbs, so a full bowl lands around 54g of protein. If you want something closer to a traditional noodle, hearts of palm lasagna sheets work too, at about 2g net carbs per serving. I skip regular chickpea or lentil pasta here since those carry too many carbs to keep this keto.
What are egg white wraps and where can I find them?
I use Egglife wraps for this recipe. They're thin, flexible wraps made from egg whites, zero carb, and packed with protein (5.5g per wrap). I find them in the refrigerated section near the cheese or eggs at most grocery stores. If your store doesn't carry them, I also make homemade egg wraps that work just as well.
Can I make this ahead and freeze it?
I do this all the time. I assemble the bowls in oven-safe meal prep containers, let them cool, then cover and freeze. When I'm ready to eat, I bake from frozen at 375 degrees F covered with foil for about 40-45 minutes, then uncover for the last 10-15 minutes to get that bubbly cheese top. They keep in the freezer for 2-3 months.
Can I use shredded rotisserie chicken?
I use rotisserie chicken for these bowls all the time when I'm short on time. It adds great flavor and saves a good 20 minutes of cooking. I just shred or chop it and layer it right in. My Instant Pot shredded chicken works perfectly too if you want to batch cook ahead.
What can I use instead of cottage cheese?
I've tested this with ricotta, Greek yogurt, and cottage cheese. Cottage cheese is my top pick because it melts into the layers and adds the most protein per serving. But if the texture bothers you, plain Greek yogurt is my second choice (it keeps the protein high and bakes up creamy). Ricotta works too, it's just a bit heavier.
Can I use store-bought alfredo sauce like Rao's?
I've used Rao's alfredo in these bowls and it works well. It's one of the cleaner store-bought options with no added sugars. That said, I usually make my own homemade keto alfredo sauce because I can control the thickness. Store-bought sauces tend to be a bit thinner, so if you go that route, I'd use slightly less per layer to keep things from getting watery.
How do I prevent the lasagna bowls from being watery?
I've had this happen a few times and here's what fixed it. First, make sure your chicken isn't swimming in liquid before layering (I pat mine dry). Second, don't over-sauce each layer. I use about 2 tablespoons of alfredo per layer per bowl. Third, if you're using frozen spinach, squeeze out every last drop of water. I press mine in a clean towel until nothing comes out.
Can I make this in a casserole dish instead of individual bowls?
I've done this when I'm feeding more than just my husband and me. I use a 9x13 baking dish and just layer everything the same way. The bake time goes up to about 35-40 minutes at 350 degrees F. The only downside is you lose the grab-and-go meal prep aspect, but it's great for a family dinner or when you're cooking for a group.
What's the best way to reheat these?
My favorite method is the air fryer at 350 degrees F for 10-15 minutes. It gets the cheese bubbly and slightly crispy on top, which I love. The oven works great too (350 degrees F, about 30 minutes from the fridge). I only microwave when I'm in a real rush because the texture isn't quite the same, but it still tastes good.
The cottage cheese could just be protein filler. But with garlic powder and Italian seasoning worked in, it actually tastes like part of the dish. Wilted the spinach hard before adding, no watery mess. Both sauce layers stayed separate through the whole bake, which I've never seen a single-layer version pull off. 54g protein, 6.5 net carbs, and it eats like actual Italian food. Double batch Sunday.
That sauce separation is exactly why individual bowls beat a casserole dish for this. The spinach squeeze matters too, that step is easy to rush.
Served these Friday in the individual baking dishes and the presentation alone won people over before anyone took a bite. The guest who side-eyes anything low-carb finished hers without a word, then asked about the protein.
The cottage cheese mixture was the part I almost skipped (I nearly subbed in cream cheese just out of habit), and it turned out to be what makes the whole thing. Prepped four bowls Sunday night, ate them through the week, and they reheated without turning rubbery. Only gripe: the alfredo sauce felt a little lean by the second layer. I kept wanting more. Doubling it this weekend.
Good call keeping the cottage cheese. And yes, second layer always wants more sauce. I use closer to 1/3 cup per bowl now. Sounds like the reheat held up though, which is the part I'm always testing.
Flavor's great but blend the cottage cheese first. Left it chunky and the texture was kind of off. Way better smooth.
Should've put that in the recipe. I mix the cottage cheese and parmesan first, blend it smooth, then layer. No chunky surprises.
Lasagna was the one thing I genuinely mourned when I went keto. Tried every version over the years and nothing ever got close, and then I found this. The egg white wraps were the piece I didn't know existed. Got them layered up with the cottage cheese mix and Rao's alfredo, slid the bowls into the oven, and when I pulled them out I sat there and ate two of them standing at the counter like a feral animal. 54 grams of protein and it tasted like I'd broken every rule. This is the one.
Standing at the counter is always the tell. Two bowls means it worked. The egg white wraps were the piece I couldn't crack for years, and the first time I layered them in with the cottage cheese I kept waiting for something to be off. The 54g is real. Feels like it should cost more carbs than that.
The cottage cheese layer bakes up almost like ricotta, which surprised me. Protein numbers are solid. My one note: the egg wrap pieces in the center stayed soft even after the full bake, which threw the texture off. Next time I'd air fry the bowls individually rather than all four on the sheet. Worth dialing in though.
Yeah, the center doesn't get the same direct heat on a full sheet. Air frying individually is the fix. I'd do 375 for about 12 minutes and check from there.
My son saw the egg white wraps going in and announced he was not eating that. He had two bowls. The alfredo and shredded chicken layer so well together that the wrap just disappears into the texture. Doubling the batch next weekend.
Ha, started with a hard no. Two bowls later and he's the one pushing for the double batch.
Tried probably four different keto lasagna versions and this is the first that doesn't feel like a consolation prize. The egg wrap pieces actually work as a noodle stand-in in a way zucchini never did for me, especially once everything bakes together and the sauce soaks in. Used Rao's for the alfredo, and the cottage cheese base came out richer than expected. Would add more parmesan on top next time, but that's about it.
Rao's is the one I'd reach for if not making my own. And yeah, more parm on top, broil the last 2 minutes so it browns.
My 14-year-old ate through the whole bowl without asking what the 'noodle' was, which if you know him, is basically a miracle. Showed him the egg wrap package after and he just said 'make it again' and walked away.
That silent walk-away is better than any five-star comment. The package reveal is always my favorite part.
Tried these over the weekend and they turned out really well, but the egg wrap pieces on the bottom layer got a bit mushy. Is that from too much alfredo sauce at that layer, or do they just soften up no matter what?
Yeah, too much sauce at the bottom. I keep it to about 2 tablespoons per layer and go even lighter on that first one. Some softening is fine, mushy means you overdid it.
First time cooking with egg white wraps and I had no idea what I was getting into, but that cottage cheese layer came out with this almost ricotta texture I wasn't expecting. So good. Do you think they'd hold up assembled the night before and baked the next day?
They hold up fine. The egg wraps actually soften into the layers overnight which works in your favor here (less chance of them puffing up or shifting when you bake). Add about 5 minutes to the bake time if you're going straight from the fridge.
Brought these to a spring dinner last weekend and one of my friends (who eats whatever she wants) spent ten minutes interrogating me about the egg white wraps because she was convinced it was real pasta. The individual bowls made serving so easy, no slicing, no chaos at the table.
They really do vanish once the alfredo and mozzarella set over them. She wasn't wrong to be suspicious.
Made these for a spring dinner last weekend and the two non-keto people at the table wouldn't let it go when I told them the pasta was egg white wraps. They kept poking at the wrap pieces like that would change the answer. The individual bowl format is also SO smart for a group (no cutting, nothing falls apart, everyone gets their own straight from the oven hot). I used Rao's for the alfredo and it gave the whole thing a depth I wasn't expecting. Way more indulgent-tasting than 6 net carbs has any right to be.
Rao's is my backup when I skip the homemade. It layers into the mozzarella in a way thinner sauces just don't. And non-keto guests poking at the wraps like the answer is going to change... that never gets old.
First time making these and I couldn't get over how well the egg white wraps held up in the oven (I had a whole backup plan in case they turned to mush). That cottage cheese layer gets SO creamy, basically ricotta-level. Are these good meal prepped a few days out or does the wrap texture change?
The wraps soften a little by day 3 but they hold. Day 2 is my favorite, everything melds together. Good up to 4 days out.
My son noticed the spinach going in and I braced myself, but he cleaned the bowl. I think layering it into the cottage cheese mixture made it disappear completely. Making this again next week.
Once it wilts down and folds into the cottage cheese, it's gone. My kids eat it every time.