Keto Chicken Alfredo

Keto Chicken Alfredo with cauliflower and broccoli offers a delicious twist on the classic dish. Savory, seasoned chicken is combined with crisp cauliflower and broccoli, tossed in a rich, low-carb Alfredo sauce made from heavy cream, Parmesan cheese, and seasonings. Indulge guilt-free in this satisfying keto recipe that the entire family will love.

For more filling and flavorful low-carb meals, try my recipe for Creamy Tuscan Shrimp, vegetable-based Chicken Zoodle Soup, or these beyond addictive Brussels Sprouts with Bacon, a recipe that’s hearty enough to serve for lunch or a light dinner.

What is a Keto Diet?

The keto diet is regarded by some people as a superstar among diets! Keto is a low-carb, high-fat eating plan that switches your body into a fat-burning mode known as ketosis. With the keto diet, carbs take a backseat while fats become your body’s main fuel source. This shift can potentially lead to shedding pounds, and as a bonus, gives you a boost in your energy levels. Breads, pasta, and sugar aren’t part of the keto diet plan, and instead, you’ll focus on eating meat, low-carb vegetables, plenty of dairy, and high-fat foods like butter and healthy oils.

How to Make Keto Alfredo Sauce?

Everything in a typical alfredo sauce is compatible with a keto-friendly diet, so you can make keto alfredo the same as you would make traditional alfredo. The primary ingredients of alfredo sauce are garlic, parmesan cheese, butter, and heavy cream.

For this recipe, we make alfredo without the pasta, and instead, pour the sauce overtop of chicken and serve it alongside roasted vegetables.

Can I eat pasta on the keto diet?

Of course, you can eat anything you want! But if you want to gain the most benefit from the keto diet, you’d need to refrain from eating flour-based pasta. If you really want noodles but also want to stay on your keto diet, you can try zoodles (zucchini noodles), shitake noodles (maybe the most similar to regular noodles), spaghetti squash, or hearts of palm pasta.

Keto Chicken Alfredo with Broccoli and Cauliflower Ingredients

• Cauliflower & Broccoli – When you’re roasting vegetables, it’s helpful to cut your vegetable chunks into equally-sized pieces so your vegetables cook evenly. You could add extra veggies such as carrots or baby spinach as well.
• Chicken – We used boneless skinless chicken breasts but you could use boneless chicken thighs or even rotisserie chicken or pre-cooked chicken if desired.
• Olive oil – Avocado oil or melted butter can be used as alternatives for olive oil if you prefer.
• Salt & Black Pepper
• Cajun seasoning – I usually season my chicken a bit spicy when I make alfredo because I like how it complements the creaminess of the sauce. But you can use any of your favorite seasonings. Montreal Chicken Seasoning would also be a good option for this recipe.
• Butter
• Heavy whipping cream – Half-and-half or coconut cream can be used as alternatives for heavy whipping cream, although heavy cream will make the most creamy, authentic alfredo sauce.
• Garlic – You can substitute jarred minced garlic if you don’t have fresh. In a pinch, add 1/4 to 1/2 tsp of garlic powder if needed.
• Parmesan cheese – Don’t use the jar of powdered parm for alfredo sauce. Spring for a brick of real parmesan cheese for the best flavor, and grate it yourself. You can substitute with Romano or Asiago and still have great results.

How to Make Chicken Parm with Broccoli and Cauliflower

STEP ONE: Prep the veggies and chicken. Wash and pat the cauliflower and broccoli dry with paper towel, and cut into even pieces. Add the cleaned veggies to a baking sheet. Drizzle with olive oil, then season with salt and pepper. For extra flavor you can add fresh garlic and onion powder. Place the chicken breasts on top and season evenly with the Cajun seasoning.

STEP TWO: Bake. Set the tray of chicken and veggies on the middle rack of your oven. Bake for 25 minutes or until the chicken is fully cooked.

STEP THREE: Make the creamy chicken alfredo sauce. Add the butter and heavy whipping cream to a saucepan. Heat at a simmer for 3 minutes, whisking occasionally so it doesn’t burn. Add the garlic. Season with 1 teaspoon of Cajun seasoning, salt, and pepper. Whisk in the parmesan cheese until melted and the sauce is creamy. You could also use Romano cheese or mozzarella cheese if you have those on hand.

STEP FOUR: Serve. To serve, chop the chicken breasts. Divide the chicken, cauliflower, and broccoli into bowls. Top with the low carb alfredo sauce. Garnish with fresh basil if desired. Serve with a simple green salad.

Recipe Tips and Tricks

• You can line your sheet pan with parchment or non-stick aluminum foil to make clean-up easier.
• Don’t rush your alfredo sauce. Keep the heat down low and give each ingredient time to simmer so the flavors intensify.
• If you can, buy a block of parmesan and grate it yourself for the best flavor and texture. Freshly grated parm melts better than pre-grated.
• For more intense flavor, make a mixture of Cajun seasoning and a few tablespoons of oil. Marinate the chicken breasts in the mixture for a few hours or overnight before cooking. You could also add a touch of red pepper flakes for extra heat.
• Swap the broccoli and cauliflower for vegetable noodles, cauliflower rice, miracle noodles or other keto pasta.

How to Store Leftovers

Leftover alfredo sauce with chicken and vegetables can be stored and enjoyed another day. However, keep in mind that your alfredo sauce might separate, as cream and butter sauce tends to separate after it gets cold. Store your leftovers in an airtight container in the fridge for up to 3 days.

I don’t recommend freezing alfredo, but you can try it if you want. Your chicken can be frozen for up to 3 months in an airtight container or freezer-safe Ziploc bag.

How to Reheat

If you can, store your leftover sauce separately from your chicken and vegetables. When you reheat it, you can place the sauce in a skillet or small pan and heat over low-medium heat. Whisk in some milk, cream, or chicken broth if the sauce is thick or separated.

Reheat the vegetables and chicken in the microwave for 45 seconds to a minute or until hot. You can also wrap them in foil and reheat them in a 350°F oven for 10-15 minutes.

How to Make This Recipe Gluten-Free

This recipe should already be naturally gluten-free. Just double-check your seasonings for any hidden sources of gluten.

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