Creamy Keto Chicken Alfredo with Cauliflower or Konjac Noodles

Creamy Keto Chicken Alfredo with Cauliflower or Konjac Noodles

Quick One-Pan Keto Comfort Food

Ever stare at a bowl of regular pasta alfredo and wish you could dive in without derailing your keto goals? I’ve been there countless times. That creamy, cheesy goodness calling your name while you calculate carbs in your head.

Well, I’m about to solve that problem for you.

This creamy keto chicken alfredo delivers all the rich, satisfying flavors you crave with just 6g net carbs per serving. No compromises. No sad, watery substitutes. Just pure comfort food magic that happens to fit your macros perfectly.

KEY INFO

Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Servings: 4-6
Difficulty level: Easy
Dietary tags: Keto, Low-carb, Gluten-free, Sugar-free

Nutritional highlights per serving:

• 6g net carbs
• 57g protein
• 41g fat

EQUIPMENT NEEDED

Essential tools:

• Large skillet or saucepan
• Sharp knife and cutting board
• Tongs or spatula
• Measuring cups and spoons
• Steamer or microwave-safe bowl
• Fine mesh strainer

Simple alternatives:

• Baking dish (for casserole version)
• Meat thermometer (digital instant-read works best)
• Box grater (if using fresh Parmesan block)

INGREDIENTS

Main components:

• 1.5 lbs boneless chicken breast or thighs, cubed (680g)
• 1¼ cups heavy whipping cream (300ml)
• 1½ cups freshly grated Parmesan cheese (150g)
• 16 oz konjac/shirataki noodles OR 8 cups cauliflower florets (450g)
• 3 tbsp butter (45g)
• 2 tbsp avocado oil (30ml)
• 1 large egg yolk [for extra richness – optional]

Seasonings:

• 3 cloves garlic, minced
• 1 tsp salt (or to taste)
• ½ tsp black pepper
• ¼ tsp nutmeg [secret ingredient!]
• 1 tsp Italian seasoning

Garnish options:

• Fresh parsley, chopped
• Extra Parmesan
• Red pepper flakes

Smart substitutions:

• Chicken thighs instead of breast (more flavor, harder to overcook)
• Broccoli florets mixed with cauliflower (extra fiber and color)
• Half-and-half for cream (lighter but less rich)

METHOD

1. Season chicken cubes generously with salt, pepper, and Italian seasoning. Let them sit while you prep everything else – this makes a difference.
2. Heat avocado oil in your largest skillet over medium-high heat. Add chicken in a single layer – don’t overcrowd or it’ll steam instead of sear.
3. Cook chicken 6-8 minutes, turning once, until golden brown and internal temperature hits 165°F. The outside should look beautifully caramelized.
4. Remove chicken to a plate and cover with foil. Don’t clean that skillet – those brown bits are flavor gold.
5. Reduce heat to medium-low. Add butter to the same skillet and let it melt completely.
6. Add minced garlic and sauté for 30 seconds until fragrant – don’t let it burn. Stir in nutmeg.

7. Pour in heavy cream slowly, whisking constantly. If using egg yolk, whisk it into the cream first in a separate bowl.
8. Simmer gently for 3-5 minutes until sauce coats the back of a spoon. Never let it boil or it might curdle.
9. Remove from heat and gradually whisk in Parmesan cheese. Work in small handfuls until completely melted and smooth.

10. Meanwhile, prepare your “noodles”:
    • For konjac: Rinse thoroughly, drain, and pat completely dry
    • For cauliflower: Steam 4-5 minutes until fork-tender, then drain well and pat dry
11. Add your prepared noodles to the alfredo sauce and toss gently until well coated.
12. Return chicken to the skillet and fold everything together. Taste and adjust seasoning – this is crucial.
13. Serve immediately, garnished with fresh parsley and extra Parmesan.

CRUCIAL TIPS

Sauce success secrets:

• Never boil the cream – keep it at a gentle simmer or it’ll break
• Use freshly grated Parmesan – pre-shredded contains anti-caking agents that make grainy sauce
• Remove from heat before adding cheese – residual heat is enough to melt it

Chicken perfection:

• Don’t move it too early – let it develop that golden crust first
• Use a meat thermometer – guessing leads to dry, overcooked protein
• Rest the cooked chicken – keeps it juicy when you add it back

Noodle prep matters:

• Dry everything thoroughly – excess moisture dilutes your beautiful sauce
• Don’t overcook cauliflower – mushy vegetables ruin the texture

STORAGE & SCALING

Storage instructions:

• Refrigerate leftovers up to 4 days in airtight containers
• Don’t freeze – cream sauces separate when thawed
• Reheat gently on stovetop with a splash of cream

Scaling tips:

• Recipe doubles easily for meal prep
• Keep the cream-to-cheese ratio consistent
• Use your largest skillet or work in batches

Common mistakes to avoid:

• Using powdered Parmesan (creates gritty texture)
• High heat on the sauce (causes separation)
• Wet vegetables (makes watery alfredo)
• Overcooking chicken (turns tough and dry)

WINNING VARIATIONS

Flavor twists I love:

• Cajun style: Add 2 tsp Cajun seasoning to chicken
• Mushroom lover’s: Sauté 8oz sliced mushrooms before adding cream
• Veggie-packed: Fold in steamed broccoli florets with your cauliflower
• Extra rich: Stir in 2oz cream cheese with the Parmesan

Different “noodle” options:

• Zucchini noodles (spiralized and quickly sautéed)
• Spaghetti squash strands
• Mix of cauliflower and broccoli rice

The beauty of this recipe lies in its flexibility. I’ve made it dozens of times, tweaking seasonings and vegetables based on what’s in my fridge. Every version has been a winner.

That first bite of creamy, cheesy goodness coating tender chicken will remind you why alfredo became a classic in the first place. The fact that it fits perfectly into your keto lifestyle? That’s just the cherry on top.