Keto Chicken Alfredo

by KetoFocus.com

Juicy chicken tossed in a creamy, white keto alfredo sauce

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EasyNut Free

Your favorite Italian pasta dish made low carb! This keto chicken alfredo is simple to make with grilled chicken thighs tossed with tender noodles and coated in a rich, thick and creamy white sauce. A show-stopping keto dinner in about 30 minutes!

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Nutrition Facts

6

Servings

517

Calories

37.8g

Fat

30.4g

Protein

1.6g

Net Carb

5.6g

Total Carbs

Eating low carb may sound restrictive, but we know better. With a few substitutions, you can enjoy classic pasta dishes by using keto alfredo sauce and low carb noodles like heart of palm noodles or konjac fettucine.

A fork holding fettucine noodles coated with creamy sauce and topped with chicken thighs.

 

This low carb spin on classic chicken alfredo pasta is unbelievably creamy and easy to make. Most keto chicken alfredo recipes use cream cheese as a shortcut for a luscious sauce, but that means extra carbohydrates that you don’t need.

This simple recipe takes a whole food approach, taking advantage of egg yolk and heavy whipping cream for a velvety smooth keto alfredo sauce that will rival any jarred or restaurant alfredo. Toss in noodles and your favorite cut of chicken to complete this Italian comfort meal.

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How to make keto chicken alfredo

  1. Grill the chicken and set aside. Can also pan-fry, bake or cook the chicken in an instant pot. Cut the chicken into ½ inch slices.
  2. Make keto alfredo sauce by sautéing garlic in a skillet with butter. Add thickeners (egg yolk and cream) and let cook until thickened.
  3. Stir parmesan cheese and let cook until melted.
  4. Add keto fettucine and chicken.

A plate of creamy alfredo topped with grilled chicken and parsley.

Key ingredients and substitutions

  • Chicken – Use boneless, skinless chicken breast or chicken thighs. Use my grilled chicken tenders recipe for easy and delicious chicken, then slice or dice to the size you’d like for your pasta.
  • Keto noodles – Use low carb noodles, either homemade, store-bought or even zucchini noodles. See my recommendations below for the perfect pasta (even available in fettucine or linguine shapes).
  • Butter – salted or unsalted butter will work.
  • Garlic – Fresh garlic adds fantastic flavor to the sauce. If you can’t get your hands on fresh, jarred minced will work too.
  • Egg yolk – Serves as the thickener to our classic white sauce along with the cream.
  • Heavy whipping cream – Heavy cream is the perfect thickness for this sauce. Using a lighter dairy like half and half or milk won’t give you the same creaminess. Nut milks cannot be substituted.
  • Parmesan cheese – Use freshly grated parmesan cheese for a creamy and flavorful sauce. Pre-grated cheese may melt slowly and can give your sauce a gritty texture.
  • Nutmeg – You can omit it if needed, but just a small amount of nutmeg adds a warm, nutty flavor that goes perfectly with comfort foods like fettucine alfredo.

Keto Chicken Alfredo Recipe Video

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Keto Chicken Alfredo Ingredients

  • 2 pounds skinless, boneless chicken thighs
  • 2 tablespoons butter
  • 2 cloves garlic, minced
  • Pinch nutmeg
  • 1 egg yolk
  • 1 ½ cups heavy whipping cream
  • 1 cup grated parmesan cheese
  • 16 oz keto noodles of choice

Keto Chicken Alfredo Directions

  • STEP
    1

    Prepare chicken

    Salt and pepper chicken on both sides. Grill, covered, over medium high heat for 3-4 minutes. Flip and grill on the other side until chicken reaches an internal temperature of 165 degrees Fahrenheit. Remove and slice into strips.

    Ingredients

    • 2 pounds chicken
    • Salt and pepper

    Chicken thighs grilling on a grill plate.
    Quick Tip
    Can also pan fry chicken or use pre-cooked chicken.
  • STEP
    2

    Make alfredo sauce: Sauté garlic

    In a large skillet over medium high heat, melt butter. Stir in garlic and nutmeg and let cook until fragrant (about 30 seconds).

    Ingredients

    • 2 tablespoons butter
    • Pinch nutmeg (optional)

    A large skillet with butter melting and garlic cooking.
  • STEP
    3

    Make alfredo sauce: Thicken the sauce

    In a small bowl or measuring cup, whisk together egg yolk and heavy whipping cream. Pour into garlic butter mixture and reduce heat to medium low. Continue stirring and cooking until the sauce has thickened enough to coat the back of a spoon (about 5-10 minutes). Do not let the sauce boil.

    Ingredients

    • 1 egg yolk
    • 1 ½ cups heavy whipping cream

    A creamy, white sauce in a skillet.
  • STEP
    4

    Stir in parmesan, noodles & chicken

    Once thickened, stir in keto noodles and parmesan cheese. Stir until cheese is melted. Season with salt and pepper. Add chicken. Serve with your favorite keto vegetables like broccoli or asparagus.

    Ingredients

    • 1 cup grated parmesan cheese
    • 16 oz keto noodles
    • Salt & pepper to taste

    Hands placing cooked chicken on top of alfredo noodles.
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  • Keto Chicken Alfredo
    • A plate of chicken alfredo topped with parsley and cooked broccolini.

    What is the best way to prepare chicken for keto chicken pasta?

    There really isn’t a wrong way to make your chicken to put on top of pasta. As long as you’re not adding breading, flour, or any sweeteners, any chicken will work for this keto dish. My favorite is making grilled chicken thighs or using larger boneless skinless breasts and slicing or dicing them to toss with sauce and noodles. Chicken thighs cook quickly and have a lot of flavor from the fat and don’t tend to dry out as quickly as breast meat does.

    To make pasta night even quicker, cook your chicken ahead of time. When ready to use, remove from the refrigerator, let sit at room temperature for 10-15 minutes, then toss with the hot sauce and noodles.

    A dinner plate with noodles and grilled chicken. A fork has pasta tangled around it.

    What to serve with keto chicken alfredo

    For a complete keto meal, try some of these low carb sides with your pasta dinner:

    Variations

    Besides plan fettucine with alfredo sauce, try these twists to this classic Italian dish.

    • Keto chicken alfredo casserole – A great option when you have time in the morning, but not in the evening to prep dinner. Simply make up the sauce and pour it into a casserole dish with the pasta and diced chicken. Add in a vegetable like broccoli or diced zucchini. Cook the keto chicken alfredo bake in the oven at 375 degrees for 15-20 minutes when you return home.
    • Noodle alternatives – Besides the traditional keto noodles like zucchini noodles or shirataki noodles, use spaghetti squash or even cauliflower rice to mix in with your alfredo sauce and chicken.

    Storage information and meal prep instructions

    Meal prep your chicken following the directions above and store in an airtight container in the refrigerator for up to 3-5 days.

    You can also prep many low-carb noodles ahead of time, just rinse them in cold water and toss them with olive oil before refrigerating. If using a pasta alternative like hearts of palm noodles, they don’t require any prep time.

    To store this chicken alfredo, place everything in an airtight container for up to 3-5 days. To reheat, add everything into a sauce pot and reheat over low-medium heat, stirring occasionally. Add a splash or two of heavy cream if the sauce seems too thick.

    Keto Chicken Alfredo: FAQS

    Is alfredo high in carbs?

    Alfredo sauce itself is not usually high in carbohydrates, but if the sauce is made with flour or has added sweeteners, it may have too many carbohydrates and will not work for the keto diet. Most of the carbs from fettucine alfredo comes from the noodles if not using low carb pasta.

    Is chicken alfredo keto-friendly?

    This recipe has a low carb alfredo sauce and noodles. If using jarred alfredo sauce, check the nutrition facts label as many have added sugars and flour, which can make them not keto friendly.

    Nutritional information & Macros

    Nutrition Information

    Keto Chicken Alfredo

    Servings: 6

    Amount Per Serving
    Calories 517
    Fat 37.8g
    Protein 30.4g
    Total Carbs 5.6g
    Net Carbs 1.6g

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