Creamy Keto Chicken Alfredo with Cauliflower Noodles

A luxuriously creamy, low-carb take on the Italian classic

Key Info

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Difficulty: Easy-Moderate
Diet: Keto, Low-Carb, Gluten-Free
Net Carbs: 6g per serving

Equipment Needed

Large skillet
Blender or food processor
Measuring cups and spoons
Cutting board and knife
Colander
Alternative: Use microwave-safe bowls and a hand whisk if needed

Ingredients

For the Chicken:

2 pounds (900g) chicken breasts, cut into bite-sized pieces
2 tablespoons (30ml) olive oil
1 teaspoon (5g) garlic powder
Salt and pepper to taste

For the Noodles:

2 bags (16oz/450g each) frozen cauliflower rice OR
2 packages konjac noodles, drained and rinsed
Alternative: 4 medium zucchini, spiralized

For the Sauce:

1 cup (240ml) heavy whipping cream
1/2 cup (50g) grated parmesan cheese
2 cloves garlic, minced
4 tablespoons (56g) butter
1/4 teaspoon nutmeg
Salt and pepper to taste

Method

1. Prepare Chicken

Season chicken with garlic powder, salt, and pepper. Heat olive oil in a skillet over medium-high heat (375°F/190°C). Cook chicken for 4-5 minutes per side until golden brown and internal temperature reaches 165°F/74°C.

Seasoned raw chicken pieces on a wooden cutting board

2. Prepare Noodles

If using cauliflower rice:

Microwave according to package instructions
Drain thoroughly in a colander
Press with paper towels to remove excess moisture

Sizzling golden brown chicken in a stainless steel skillet

If using konjac noodles:

Rinse thoroughly under cold water
Dry-fry in a non-stick pan for 2-3 minutes to improve texture

Steaming cauliflower rice being pressed dry in a white colander

3. Make Sauce

Melt butter in a large skillet over medium heat. Add minced garlic and cook for 30 seconds until fragrant. Pour in heavy cream and bring to a gentle simmer (do not boil). Add parmesan cheese, nutmeg, salt, and pepper. Stir until sauce thickens enough to coat the back of a spoon (3-4 minutes).

4. Combine

Add noodles to the sauce and toss until well-coated. Fold in cooked chicken. Heat through for 2-3 minutes.

Keto alfredo pasta garnished with parsley in a white bowl

Crucial Tips

Never boil the sauce – it will separate
Pat noodles completely dry before adding to the sauce
Let cheese come to room temperature for smoother melting
Season generously – keto dishes often need extra salt

Storage & Variations

Storage:

Refrigerate up to 3 days
Freeze sauce separately for up to 1 month
Do not freeze cauliflower noodles

Variations:

Dairy-free: Use coconut cream and nutritional yeast
Protein swap: Use shrimp or salmon
Extra veggies: Add mushrooms or spinach

Common Mistakes:

Skipping the noodle-drying step
Overheating the sauce
Not seasoning adequately

I’ve been perfecting this recipe for years in my test kitchen, and these specific techniques ensure the creamiest, most satisfying keto Alfredo every time. The key is treating your ingredients with respect – especially that sauce!