Keto Chicken Alfredo Zoodle Casserole

Keto Chicken Alfredo Zoodle Casserole

A luxuriously creamy, low-carb comfort dish that doesn’t compromise on flavor

KEY INFO:
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 6
Difficulty: Easy
Dietary: Keto, Low-Carb, Gluten-Free

EQUIPMENT NEEDED:

• Large spiralizer (or julienne peeler)
• Large skillet
• 9×13 baking dish
• Colander
• Whisk
• Sharp knife

INGREDIENTS:

For the Chicken:
• 1.5 lbs (680g) chicken breast, cubed
• 2 tbsp (30ml) olive oil
• 1 tsp (5g) salt
• ½ tsp (2.5g) black pepper

For the Zoodles:
• 4 medium zucchini (about 2 lbs/900g)
[Alternative: 2 packages pre-spiralized zoodles]

For the Alfredo Sauce:
• 2 cups (480ml) heavy cream
• 8 oz (226g) cream cheese, softened
• 1 cup (100g) grated Parmesan cheese
• 4 cloves garlic, minced
• ¼ tsp nutmeg
• Salt and pepper to taste

Additional:
• ½ cup (56g) sundried tomatoes, chopped
• Extra Parmesan for topping

METHOD:

1. Preheat oven to 350°F (175°C)
2. Season chicken with salt and pepper. Heat olive oil in skillet over medium-high heat and cook chicken until internal temperature reaches 165°F (74°C)
3. Spiralize zucchini into noodles. Place in colander, sprinkle with salt, and let sit for 10 minutes to release moisture
4. Squeeze excess moisture from zoodles using paper towels
5. In the same skillet, sauté garlic until fragrant (30 seconds)
6. Add heavy cream and bring to a gentle simmer
7. Whisk in cream cheese until completely smooth
8. Stir in Parmesan, nutmeg, salt, and pepper until sauce thickens (3–5 minutes)
9. Combine chicken, zoodles, sundried tomatoes, and sauce in baking dish
10. Top with extra Parmesan and bake for 15–20 minutes until bubbly and golden

CRUCIAL TIPS:

• Don’t skip draining the zoodles – this prevents a watery casserole
• Let cream cheese come to room temperature for smooth sauce
• Don’t overcook zoodles or they’ll become mushy
• Keep sauce at a gentle simmer to prevent separation

STORAGE:

• Refrigerate for up to 3 days
• Freezing not recommended (zoodles become watery)
• Reheat in oven at 350°F until hot

VARIATIONS:

• Swap chicken for shrimp
• Add mushrooms or spinach
• Use half-and-half for lighter version (will be less keto-friendly)
• Add red pepper flakes for heat

COMMON MISTAKES:

• Overcooked zoodles
• Watery sauce from undrained zucchini
• Sauce separation from high heat
• Not enough seasoning

Perfect for meal prep and family dinners, this keto-friendly twist on classic comfort food delivers all the creamy satisfaction without the carbs!