Awesome Keto Chicken Alfredo
( 2 Net Carbs Per Serving)
Alfredo sauce and cream sauces in general are a fantastic low carb, high fat taste treat!
I love this sauce recipe with Spaghetti Squash or Keto friendly zoodles. You can make it with cauliflower instead of squash and you can change out the protein if you want as well....this recipe provides a lot of possibilities.
After Thanksgiving, we use the leftover turkey breast instead of the chicken breast.
To make zoodles
If you want to make zoodles with this you just need a spiral cutter. For this recipe you will probably need to 6 to 8 medium size zucchini. Spiral cut them. In a large frying pan or wok sauté the zoodles with a little salt and pepper. You will want to sauté the over medium heat for about 3 or 4 minutes. Don't overcook these...they will turn into mush.
- You can also switch out the squash for cauliflower if that's your thing or you don't like squash... sautéed or parboiled works best.
- Add sautéed mushrooms & broccoli for a one pot "meal" (Don't forget that this will change the calorie count-but not much)
- Sprinkle the finished dish with fresh parsley and tomatoes for an extra special presentation.
- You can freeze this sauce for later. Put it in a quart sized freezer bag, lay it on its side and zip it up making sure there is no air left in the bag. (Label it so you know what it is and how long it's been in the freezer)
- Thaw it in the fridge or a bowl of cold water and reheat in a sauce pan on low.
- This will keep in the fridge for about a week...anything longer than that freaks me out.
- If this sauce is too thick add more cream.
- Too runny? Add more cheese.
- Want a richer sauce? Add a couple of tablespoons of cream cheese
- If you choose to reheat this in the microwave use low power to avoid separation and weirdness in the texture.
To make Spaghetti Squash
The nutrition information is for the chicken Alfredo sauce with chicken. It won't change if you use turkey.
- 1 large spaghetti squash
- Preheat oven to 350⁰
- Cut the spaghetti squash lengthwise and scoop the seeds out. (you can roast the seeds with olive oil and salt like pumpkin seeds)
- In a baking pan put about ½ inch of water.
- Place the halves skin side up in the pan so the cut portion is in the water.
- Bake at 350⁰ for an hour.
- Remove, flip over and allow to cool enough to touch.
- Using a fork, scoop/scrape the noodley part of the squash into a microwave safe bowl and set aside.
Chicken Alfredo Recipe
- ½ cup butter
- 1-½ cup heavy cream
- 2 teaspoon minced garlic (I use fresh garlic about 3 cloves)
- ½ teaspoon Italian seasoning
- ½ teaspoon salt ( to taste)
- ¼ teaspoon ground pepper (to taste)
- 2 cups freshly grated Parmesan cheese
- 2 cups cooked chicken or other protein
- 2 tablespoon olive oil
- Optional: pinch of nutmeg ( as used in traditional Alfredo Sauce)
Chicken Alfredo Sauce
- Chop two cups of leftover chicken into small chunks. I use the breast because it soaks up the flavors better.
- Over medium heat, sauté the turkey in butter for about a minute.
- Add cream and simmer for about 2 minutes.
- Whisk in garlic, Italian seasoning, salt and pepper, continue the whisking for about a minute.
- Whisk in the Parmesan cheese until melted.
- Serve immediately over the spaghetti squash.
Alfredo Sauce has become a popular dish for Christmas Eve...
Somehow this dish has made it onto the list of most popular Christmas Eve dishes....
I'm not complaining, sitting down to a steamy plate of Alfredo after a cold day is one of the ultimate comfort foods. It fills you up and sticks to your ribs like a warm hug from the inside.
Now that I have gone Keto, I won't lament over pasta. But, I still think about it sometimes.
Brenna got a pasta maker for Christmas cooking a few years ago and learned to make ravioli, spaghetti and the most wonderful fettuccine...sigh.
I cover the squash with a little extra sauce, sprinkle on the Parmesan and enjoy it the way I always have. I'm not going to try to blow smoke and tell you that eating Keto is exactly the same as the high carb versions. I just think more carefully about what I choose now.
Would I eat fresh pasta slathered in Alfredo Sauce as a Christmas treat? OF COURSE! Would I eat the kind in a box over squash? NO WAY.
It's just not worth it to me anymore...processed food made me feel bad. I've learned my lesson and feel better than I have in the last ten years or so.
If boxed pasta is your thing, don't feel bad about having it at Christmas, or on your birthday. Just remember to put it away and be done with it until next year.
Holiday Keto Food...
Of course I plan to stay Keto during the holidays...most of the time. The idea behind the Keto diet is to find reasonable substitutes for your favorite foods. But, this diet affords you the good health to be able to enjoy treats on special occasions. Eating an extra carb or two on Christmas wont "ruin" the effects of all of your hard work.
You have to know when to live a little and when to get to work...so go ahead and enjoy your holiday favorites (in moderation). Then, get back to work on making your body a fat burning machine.
Disclaimer: If you are on the Keto Diet for serious medical concerns like epilepsy than don't cheat.
If you have started Keto to feel better in the long term or to make sure wiggle doesn't jiggle...eat the treat and move on with your holiday cheer Rockstar!
Speaking of the Holidays...
They go hand in had with a few cocktails. You can check out the effects of Alcohol and Ketosis here. Don't worry, I'm not going to ruin booze for the holidays. It just helps to know how to stay Keto and what to expect when you don't...check it out.
If you are still in Pumpkin mode...we have an awesome Pumpkin Pie recipe. If you are sick of pumpkin spice check out this chocolate mug cake. It's low carb and you can make it in about two minutes...TWO MINUTES!
Maybe I'll go make one right now.
What's your favorite holiday dish? The thing you can't say no too?
Please leave a comment...I would love to know!
(I am kind of a food geek and would love to hear about it)
I hope you enjoy this dish and have an Ah-mazing season!