A Keto Chicken Alfredo Bake is a rich and creamy comfort food dish that is completely low-carb, making it the perfect indulgence for anyone following a ketogenic or low-carb lifestyle. This dish takes the classic creamy Alfredo sauce and pairs it with tender, seasoned chicken and a layer of melted cheese, baked to golden perfection. With no pasta involved, we use a combination of cauliflower or zucchini as a base, making this an ideal meal that satisfies cravings for rich, cheesy Alfredo without the carbs.
Ingredients:
For the Chicken and Bake:
- 4 boneless, skinless chicken breasts (or thighs)
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- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp Italian seasoning
- Salt and pepper to taste
- 1 medium head of cauliflower, cut into florets (or 2-3 medium zucchinis, sliced if you prefer)
- 1 cup shredded mozzarella cheese
- ½ cup grated Parmesan cheese
For the Alfredo Sauce:
- 1 cup heavy cream
- 4 oz cream cheese, softened
- 1 cup shredded Parmesan cheese
- 3 tbsp butter
- 3 cloves garlic, minced
- Salt and pepper to taste
- ½ tsp garlic powder (optional, for extra flavor)
- 1/2 cup chicken broth (optional, for a thinner sauce)
Instructions:
- Prepare the Chicken:
- Preheat the oven to 375°F (190°C).
- Season the chicken breasts with olive oil, garlic powder, onion powder, Italian seasoning, salt, and pepper. Heat a large skillet over medium heat and cook the chicken for 5-7 minutes per side until fully cooked and golden brown on the outside (internal temperature should reach 165°F/75°C).
- Once cooked, remove the chicken from the pan, let it rest for a few minutes, then slice it into strips or bite-sized pieces.
- Prepare the Cauliflower (or Zucchini):
- While the chicken is cooking, steam or boil the cauliflower florets until tender, about 5-7 minutes. Drain well and mash or pulse in a food processor to create a rice-like texture.
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- If using zucchini, slice them into rounds or half-moons and set aside.
- Make the Alfredo Sauce:
- In a medium saucepan, melt the butter over medium heat. Add the minced garlic and sauté for 1-2 minutes, until fragrant.
- Add the cream cheese and stir until it begins to soften and melt, then pour in the heavy cream. Bring to a gentle simmer and cook for 3-4 minutes until the sauce thickens.
- Stir in the Parmesan cheese, garlic powder (optional), and season with salt and pepper to taste. If the sauce is too thick, add a splash of chicken broth or additional cream to reach your desired consistency.
- Remove from heat once the sauce is creamy and smooth.
- Assemble the Bake:
- In a greased 9×13-inch baking dish, layer the cauliflower or zucchini as the base. Evenly spread the cauliflower or zucchini out on the bottom of the dish.
- Add the cooked chicken pieces on top of the cauliflower/zucchini.
- Pour the Alfredo sauce evenly over the chicken and vegetables, ensuring everything is well-coated with the creamy sauce.
- Sprinkle the shredded mozzarella and grated Parmesan cheese on top of the sauce.
- Bake:
- Bake the casserole in the preheated oven for 20-25 minutes, or until the cheese is melted, bubbly, and golden brown on top.
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- For extra crispiness, you can broil the casserole for 2-3 minutes at the end, keeping an eye on it to avoid burning.
- Serve:
- Let the bake cool for a few minutes before serving. Garnish with freshly chopped parsley or basil if desired. Serve as a main dish or with a side of low-carb vegetables or a green salad.
Why You’ll Love Keto Chicken Alfredo Bake:
Low-Carb Comfort Food: One of the hardest things about following a keto diet is missing out on creamy, cheesy pasta dishes. This keto chicken Alfredo bake solves that problem by using cauliflower or zucchini in place of pasta, which cuts the carbs significantly while still delivering that creamy, indulgent flavor we love in traditional Alfredo. It’s a great way to enjoy the classic Italian dish without the heavy carbs!
Packed with Flavor and Protein: With juicy, seasoned chicken breasts, rich Alfredo sauce, and plenty of melted cheese, this dish is loaded with flavor. It also provides a great source of protein, making it filling and satisfying without feeling like you’re missing anything. The Alfredo sauce adds a creamy, rich texture that perfectly complements the tender chicken and vegetables, making each bite comforting and indulgent.
Versatile and Customizable: This recipe is versatile and can be easily adapted to suit your taste. You can swap out the cauliflower for zucchini noodles (zoodles) for a slightly different texture, or use broccoli or spinach for added veggies. You can even add some sautéed mushrooms or bell peppers for an extra layer of flavor. The sauce itself is also customizable—feel free to add more garlic, herbs like thyme or rosemary, or even a pinch of nutmeg for an extra depth of flavor.
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Make-Ahead and Leftovers: Keto Chicken Alfredo Bake is great for meal prepping. You can assemble it ahead of time and store it in the fridge for 2-3 days or freeze it for up to a month. It also reheats wonderfully, so it’s perfect for a quick lunch or dinner throughout the week. If you’re hosting a dinner party or feeding a crowd, this dish can easily be scaled up and is sure to please everyone, keto eaters or not.
Nutrition Information (per serving, based on 6 servings):
- Calories: 400-450 kcal
- Protein: 35-40g
- Carbohydrates: 8-10g
- Fiber: 3-4g
- Net Carbs: 4-6g
- Fat: 25-30g
- Saturated Fat: 12-14g
- Cholesterol: 120-150mg
- Sodium: 600-800mg
- Calcium: 300-400mg
- Iron: 2mg
Note: The nutritional values can vary depending on the specific ingredients used (e.g., the type of cheese or cream). You can reduce calories or fat by using lighter versions of cream or cheese if desired.
This Keto Chicken Alfredo Bake is a delicious and filling meal that satisfies pasta cravings while keeping carbs low. It’s a great addition to your keto or low-carb recipe collection, offering all the comforting flavors of a traditional Alfredo dish with a healthier twist. Perfect for busy weeknights or meal prep, this bake is sure to become a family favorite!
