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Chicken Alfredo Lasagna Bowls

Annie Lampella, Pharm.D. Recipe developer and pharmacist

Published Updated

29 ratings

I make these creamy chicken Alfredo lasagna bowls with cooked chicken, egg white wraps instead of noodles, and a bubbly mozzarella top. Each bowl has 6.5g net carbs and 54g protein, with 5 minutes of prep and 30 minutes in the oven.
  • 6.5gnet carbs
  • 54gprotein
  • 35minutes
  • 4servings
Individual bowls of chicken Alfredo lasagna layered with creamy sauce, cheese, and noodles.
Overhead view of baked chicken Alfredo lasagna bowls topped with melted cheese and parsley.
A close-up of a baked lasagna bowl with golden edges and fresh parsley garnish.
Chicken Alfredo lasagna bowl served on a plate with kalamata olives and lime wedges.
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I make these bowls when I want the creamy sauce from my keto chicken alfredo with the layers of traditional keto lasagna, without assembling a whole casserole. Cooked chicken keeps the prep short, and egg white wraps stand in for noodles. Once baked, the wraps soften between the chicken and cheese, with bubbly mozzarella on top.

Three baked chicken Alfredo lasagna bowls arranged on a table with fresh parsley.

I use cottage cheese instead of ricotta and mix it with parmesan and seasonings for the cheese layer. The Alfredo sauce stays separate: I spoon it over the spinach and chicken as I build each bowl. That gives me creamy layers without turning the filling into one big mixture. If you'd rather use vegetables for the noodle layers, my keto zucchini lasagna is another option.

The individual bowls are what make this useful for meal prep. I can assemble them ahead and bake what I need, without cutting portions out of a larger pan. For another creamy chicken dinner, my Tuscan chicken pasta has a similar sauce-and-cheese appeal.

I start with already-cooked chicken and cooked, wilted spinach, so there's no raw chicken tucked into the layers. I use shredded chicken from my Instant Pot to get a head start. With those ingredients ready, the recipe takes about 35 minutes: 5 minutes to assemble and 30 minutes to bake.

Overhead view of three cheesy Alfredo lasagna bowls with parsley and lime on the side.

What I use instead of lasagna noodles

I use egg white wraps for the noodle layers in these bowls. They’re thin enough to layer without boiling first. Here are the options I use when I want a different noodle substitute.

  • Homemade egg wraps: I cook these in a thin layer like a crepe, then cut them to fit the bowls.
  • Egglife wraps: My store-bought choice for this recipe. They’re made with egg whites and add protein without a thick pasta layer. I check the package for carbs and serving size rather than assuming every wrap is zero carb.
  • Hearts of palm lasagna sheets: I use two sheets per noodle layer, as noted in the recipe card. These have a more traditional lasagna-sheet shape.
  • Low-carb tortillas: I cut these into strips or squares when I need another option. I check the label for carbs and gluten, since tortillas vary by brand.

How to meal prep and store these bowls

Meal Prep Tips

I build these in individual 2-cup oven-safe containers (these glass ones from Amazon are the ones I use). The recipe makes four bowls, and I use cooked chicken and cooked, wilted spinach before I start layering. If I have leftover homemade keto alfredo sauce, this is an easy way to use it.

Fridge Storage

I cover the cooled bowls and keep them in the fridge for 4-5 days.

Freezer Storage

I cover the cooled bowls tightly and freeze for 2-3 months. Before heating, I thaw them in the fridge. The glass containers linked above should not go directly from the freezer into a preheated oven or microwave; being oven-safe doesn’t mean they’re safe for that sudden temperature change.

Reheating Instructions

From the fridge or after thawing: I remove the plastic lid and use the recipe card’s oven method: 350 degrees F for about 30 minutes, until the filling is hot and the cheese is bubbly. Timing can vary with how cold the bowl is when it goes in.

Air fryer: The card also gives an air fryer option at 350 degrees F for 10-15 minutes. I use a container approved by its manufacturer for that appliance; I don’t assume every oven-safe glass bowl is air-fryer-safe.

In a hurry? I microwave for 3-5 minutes in a microwave-safe container, following its lid and venting instructions.

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The recipe

Chicken Alfredo Lasagna Bowls

Print Pin
Prep 5 min Cook 30 min Total 35 min Serves 4

Ingredients

Servings 4

Chicken Alfredo Lasagna Bowls Ingredients

Equipment

Step by Step Instructions

  1. Mix the lasagna white sauce

    In a small bowl, mix together cottage cheese, parmesan cheese, salt, pepper, garlic powder, and Italian seasoning. Set aside.

    For this step

    • 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
    A bowl of cottage cheese mixed with shredded cheese and seasoning for the lasagna filling.

  2. 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.

    For this step

    • 4 egg white wraps
    Hearts of palm lasagna noodles layered into the bottom of a glass bowl.

  3. Spread on white sauce

    Evenly divide and spread half of the cottage cheese mixture over the top of the “noodles” across the bowls.

    Cottage cheese mixture spooned over lasagna noodles in four individual bowls.

  4. 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.

    Per bowl

    • 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
    Diced cooked chicken layered on top of the cheese mixture in the lasagna bowls.

  5. 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.

    A fully baked chicken Alfredo lasagna bowl topped with melted mozzarella.

Nutrition

Per serving: 1 bowl

Calories
549
Fat
29g
Protein
54g
Total carbs
7.3g
Net carbs
6.5g

Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.

Frequently Asked Questions

What are protein lasagna noodles?

In this recipe, I use egg white wraps rather than pasta for the noodle layers. They soften as the bowls bake and add protein along with the chicken and cheese. Hearts of palm lasagna sheets are another option in the recipe card. I check the package nutrition when swapping products because the carbs and protein will vary.

What are egg white wraps and where can I find them?

I use Egglife wraps, which are thin, flexible wraps made from egg whites. I look for them in the refrigerated section near the cheese or eggs. They're low carb, but I check the current package rather than assuming they're zero carb. I also make homemade egg wraps when I want a homemade option.

Can I make this ahead and freeze it?

Yes. I assemble the bowls with cooked chicken and cooked spinach, let any warm ingredients cool, then cover and freeze for 2-3 months. I thaw them in the fridge before heating. The glass containers I link to should not go straight from the freezer into a preheated oven or microwave. After thawing, I remove the plastic lid and follow the recipe card's oven method.

Can I use shredded rotisserie chicken?

Yes. I shred or chop cooked rotisserie chicken and layer it straight into the bowls. It saves me from cooking chicken just for this recipe. My Instant Pot shredded chicken works too when I'm batch cooking ahead.

What can I use instead of cottage cheese?

I've made these with cottage cheese, ricotta, and plain Greek yogurt. Cottage cheese is my first choice for the creamy cheese layer. If its texture bothers you, plain Greek yogurt is another option I've used; ricotta gives the filling a richer feel. Nutrition will vary with the substitution and brand.

Can I use store-bought alfredo sauce like Rao's?

Yes. I've used Rao's Alfredo in these bowls, and I also use my homemade keto alfredo sauce. I follow the recipe card's amount: 2 tablespoons in each sauce layer, with two sauce layers per bowl. That's 1 cup total for the four-bowl recipe. I check the jar's nutrition label because brands vary.

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?

I like the air fryer at 350 degrees F for 10-15 minutes for bubbly, lightly crisp cheese, using a container that's approved for that appliance. The oven method is 350 degrees F for about 30 minutes from the fridge, with the plastic lid removed. For a quick option, I microwave for 3-5 minutes in a microwave-safe container. If the bowl is frozen, I thaw it in the fridge first.

Can you use Alfredo sauce for Chicken Lasagna?

Yes. I layer Alfredo sauce separately from the cottage cheese and parmesan mixture. I use 2 tablespoons in each sauce layer, with two sauce layers per bowl. One cup covers the four-bowl recipe. Homemade or store-bought Alfredo works.

Can I make chicken Alfredo lasagna without ricotta?

Yes. I use cottage cheese instead of ricotta in this recipe. I mix it with parmesan, salt, pepper, garlic powder, and Italian seasoning for the cheese layer, then add the Alfredo sauce separately as I assemble the bowls.

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Reviews

Tap to rate

4.8 from 29 ratings, 15 written

Made this recipe?

Replying to Jasmine

Your rating

Quinn I.

Can I use frozen spinach, or does it need to be fresh?

Reply

Annie Lampella

I use frozen all the time for this. Just squeeze it really dry after thawing, like wring it in a dish towel until it stops dripping. The recipe already calls for cooked wilted spinach so frozen gets you to the same place.

Reply

Quinn I.

Good to know! I have frozen spinach in the freezer right now, so I’ll try the dish towel trick.

Reply

Sonia

can I use jarred alfredo sauce or does it have to be homemade?

Reply

Annie Lampella

Jarred works fine. I use Rao’s when I’m not making my own.

Reply

Nina

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.

Reply

Annie Lampella

Nina, going quiet and then asking about the protein is my favorite. 54g per serving lands different when the bowl’s already empty.

Reply

Samantha

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.

Reply

Ashley

Flavor’s great but blend the cottage cheese first. Left it chunky and the texture was kind of off. Way better smooth.

Reply

Annie Lampella

Should’ve put that in the recipe. I mix the cottage cheese and parmesan first, blend it smooth, then layer. No chunky surprises.

Reply

Sarah

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.

Reply

Fatima

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.

Reply

Annie Lampella

Ha, started with a hard no. Two bowls later and he’s the one pushing for the double batch.

Reply

Kendra

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.

Reply

Annie Lampella

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.

Reply

Diane

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.

Reply

Annie Lampella

That silent walk-away is better than any five-star comment. The package reveal is always my favorite part.

Reply

Mark

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?

Reply

Annie Lampella

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.

Reply

Heidi

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.

Reply

Annie Lampella

Once it wilts down and folds into the cottage cheese, it’s gone. My kids eat it every time.

Reply

Brett

Been making these pretty regularly since I first tried them and I finally hit on the combo that’s going to stick. Swapped in Rao’s for the alfredo sauce and threw in some sliced cremini mushrooms with the spinach, and they just absorb all that garlic and parmesan from the cottage cheese layer. End up almost meaty, which is the whole point. Makes the bowl feel a lot more filling. Also started using rotisserie chicken to cut down on prep time, and the texture is actually better here because it stays more tender after baking. The cottage cheese sauce was the part I was most unsure about going in, but it bakes up creamy, like ricotta but a bit lighter. Trying roasted red pepper next batch.

Reply

Annie Lampella

Cremini hold up so much better in there than button mushrooms. For the roasted red pepper batch, pat them dry before layering or they’ll water the whole thing down.

Reply

Maria

Stirred a pinch of nutmeg into the cottage cheese mixture (I add it to any white sauce, rounds things out) and used Rao’s for the alfredo. Flavor went somewhere deeper than I expected for a weeknight throw-together.nnWorth passing along: press the egg wrap pieces flat against the bowl before you start layering. They fuse into the sauce and you get actual defined layers when you scoop, instead of everything sliding apart.nnChicken needs more seasoning than you’d think. I was under-seasoning at first and it muted everything. More aggressive salting and the whole bowl clicked.

Reply

Annie Lampella

Nutmeg in the cottage cheese, I’m trying that. The flat-pressing is real, it’s how you get actual layers when you scoop. Should have put that in the recipe.

Reply

Jasmine

Lasagna was the one dish I genuinely grieved going keto. Used Rao’s for the alfredo layer, and the cottage cheese mixture just blended right in. Whole bowl tasted like something I’d stopped letting myself have.

Reply

Annie Lampella

Rao’s is what I grab when I’m not making mine from scratch. It’s a bit thinner than homemade so I use slightly less per layer. Lasagna took me years to crack.

Reply

April

I’d seen egg white wraps at the store but never bought them before this, picked them up specifically for this recipe. Cutting them into squares and layering them in felt a little weird but once it came out of the oven and I broke through the top layer it made sense. The cottage cheese base I was skeptical about but it blended into the alfredo in a way that worked. Would probably season the chicken more next time, mine tasted a little flat against the sauce.

Reply

Annie Lampella

Yeah, the alfredo will swallow anything subtle. I double the garlic powder and Italian seasoning on mine. Sometimes more salt too.

Reply

Dina Thomas

My 11-year-old has a radar for anything I make that’s ‘different’ and will pick at it until I admit what’s in it, so I went in with low expectations. She cleared the whole bowl and then asked me on the way to school the next morning if we could have ‘the lasagna cups’ again this week. The egg white wraps absorb into the alfredo and cottage cheese mixture while it bakes so it just reads as soft pasta layers, not some workaround. I’m keeping my mouth shut about the ingredients and just putting these on rotation.

Reply

Annie Lampella

Ha, ‘lasagna cups.’ Mine would rename it something worse. Once those wraps bake into the alfredo and cottage cheese, there’s nothing left to pick at anyway.

Reply

Terri

Made these Sunday and my daughter kept fishing out the egg wrap pieces to eat separately. She’s 9 and doesn’t trust anything labeled keto, so when she started picking them out thinking they were regular pasta, I felt vindicated. The cottage cheese mixture gets way creamier than expected when it bakes. Only thing I’d change: more alfredo sauce on top.

Reply

Annie Lampella

A 9-year-old who doesn’t trust keto eating the wraps thinking they’re regular pasta. That’s the review. And yes on more alfredo on top, I usually drizzle extra in the last 5 minutes so it gets a little bubbly.

Reply

Rhonda E.

I want to make these Sunday for the week but my meal prep containers are bigger than the ramekins in the recipe. If I use like 2-cup glass containers do I need to cut the egg wraps differently or just layer it the same way and bake longer?

Reply

Annie Lampella

2-cup containers are actually what I use in the recipe, so you’re good. Just trim the egg wraps to fit the base of your container, whatever shape that is. Layer it the same way. Bake time stays about the same since it’s the depth that matters, not the width.

Reply

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