One-Pan Keto Chicken Alfredo – Creamy, Comforting, and Low-Carb

This One-Pan Keto Chicken Alfredo brings all the cozy, creamy flavors you love with a fraction of the carbs. It’s weeknight-friendly, budget-friendly, and made in a single skillet for easy cleanup. The sauce is rich and silky without using flour, and it clings beautifully to tender bites of chicken and low-carb vegetables.

Whether you’re eating keto or just want a satisfying, simple dinner, this recipe fits the bill. It’s the kind of dish that tastes restaurant-quality but comes together at home in under 40 minutes.

What Makes This Special

This recipe keeps the spirit of classic Alfredo—cream, butter, Parmesan—while staying low-carb and gluten-free. Instead of pasta, it features sautéed zucchini or shirataki noodles for that twirlable, saucy feel without the carbs.

Everything cooks in one pan, so there’s less mess and more flavor as the browned bits from the chicken melt into the sauce. Plus, the macros are naturally keto: high in fat, moderate in protein, and low in carbs. It’s comfort food you can feel good about.

What You’ll Need

• Chicken: 1.5 pounds boneless skinless chicken breasts or thighs, cut into bite-size strips
• Olive oil or avocado oil: 1 tablespoon
• Butter: 3 tablespoons
• Garlic: 3–4 cloves, minced
• Heavy cream: 1.5 cups
• Chicken broth: 1/2 cup (low-sodium)
• Parmesan cheese: 1 cup, freshly grated
• Cream cheese: 2 ounces, softened (optional for extra body)
• Italian seasoning: 1 teaspoon
• Nutmeg: Pinch (optional but classic in Alfredo)
• Sea salt and black pepper: To taste
• Zucchini noodles (zoodles) or shirataki noodles: About 4 cups, or use 1 medium head of riced cauliflower
• Spinach: 2 cups fresh (optional for color and nutrients)
• Fresh parsley: 2 tablespoons, chopped (for garnish)
• Lemon zest or squeeze of lemon: Optional, to brighten the sauce

How to Make It

1. Prep the chicken: Pat the chicken dry and season generously with salt, pepper, and half the Italian seasoning.
2. Sear the chicken: Heat the oil in a large skillet over medium-high.

   Add the chicken in a single layer and cook 3–4 minutes per side until golden and cooked through. Transfer to a plate; keep any juices in the pan.

3. Build the base: Lower heat to medium. Add butter to the skillet.

   When melted, add garlic and cook 30 seconds until fragrant, scraping up browned bits.

4. Add liquids: Stir in chicken broth and simmer 2 minutes to reduce slightly. Pour in heavy cream and bring to a gentle simmer.
5. Thicken the sauce: Whisk in Parmesan in small handfuls until melted and smooth. If using cream cheese, add now and whisk until fully incorporated.

   Season with remaining Italian seasoning, a pinch of nutmeg, salt, and pepper.

6. Return the chicken: Add the cooked chicken (and any juices) back to the pan. Simmer 3–5 minutes, stirring occasionally, to let flavors marry and sauce thicken to a silky consistency.
7. Add greens: Stir in spinach and cook 1–2 minutes until wilted.
8. Fold in low-carb “noodles”: For zoodles, add them to the sauce and toss for 1–2 minutes just until warmed but still crisp-tender. For shirataki, rinse and drain well first, then add and simmer 2–3 minutes to absorb flavor.

   For riced cauliflower, steam or sauté separately to keep it from watering down the sauce, then fold in.

9. Finish and adjust: Taste and adjust seasoning. A small squeeze of lemon or a little zest can brighten the richness.
10. Serve: Top with extra Parmesan and chopped parsley. Serve hot straight from the skillet.

How to Store

• Refrigerate: Store leftovers in an airtight container for up to 4 days.
• Reheat: Warm gently over low heat on the stovetop or at 50% power in the microwave, adding a splash of cream or broth to loosen the sauce.
• Freezing: Cream sauces can separate when frozen.

  If you must freeze, skip the zoodles and spinach, freeze the chicken and sauce for up to 2 months, and add fresh veggies when reheating.

Health Benefits

• Keto-friendly macros: High fat and moderate protein help promote satiety, which can support weight management on a low-carb diet.
• Low-carb swaps: Zucchini, shirataki, or cauliflower keep carbs low while providing fiber and nutrients.
• Quality fats: Cream, butter, and olive oil provide fats that help with absorption of fat-soluble vitamins.
• Protein-rich: Chicken offers essential amino acids for muscle repair and maintenance.
• Micronutrients: Spinach adds iron, folate, and vitamin K; Parmesan contributes calcium and phosphorus.

Common Mistakes to Avoid

• Overcooking zoodles: They turn watery fast. Warm them briefly at the end to keep texture and prevent a diluted sauce.
• Boiling the cream hard: High heat can cause the sauce to break. Keep it at a gentle simmer.
• Using pre-shredded Parmesan: It often contains anti-caking agents that prevent smooth melting.

  Freshly grate for a creamy finish.

• Skipping the sear: Browning the chicken adds flavor to the sauce. Don’t overcrowd the pan.
• Under-seasoning: Alfredo relies on salt to balance richness. Taste and adjust at the end.

Alternatives

• Protein swaps: Use shrimp (cook 2–3 minutes per side), turkey, or rotisserie chicken for a fast shortcut.
• Dairy tweaks: For lighter sauce, use half cream and half unsweetened almond milk, thickened with a bit more Parmesan.
• Veggie add-ins: Mushrooms, roasted broccoli, or asparagus tips pair well and keep carbs in check.
• Heat lovers: Add red pepper flakes or a pinch of cayenne for a gentle kick.
• Herb variations: Try fresh basil, thyme, or chives in place of parsley.
• Noodle options: Palmini (hearts of palm) noodles or spaghetti squash are great low-carb bases.

FAQ

Can I make this without cream?

You can use a mix of unsweetened almond milk and a little extra cream cheese for body, plus more Parmesan to thicken.

The texture will be slightly lighter but still rich.

Why did my sauce separate?

This happens when the heat is too high or the cheese is added all at once. Keep the sauce at a gentle simmer and add Parmesan gradually while whisking. A tablespoon of cream cheese can help stabilize it.

Is Parmesan keto-friendly?

Yes.

Parmesan is naturally low in carbs and high in flavor, making it a great choice for keto sauces.

Can I meal prep this?

Yes. Cook the chicken and sauce, store separately from the zoodles, and combine when reheating. This prevents watery texture.

What’s the best pan to use?

A large, heavy skillet (10–12 inches) works best.

Stainless steel or cast iron browns the chicken nicely and builds flavor for the sauce.

How do I thicken the sauce without flour?

Use a slow simmer to reduce, and rely on Parmesan and a touch of cream cheese for body. Avoid starches to keep it keto.

Can I make it dairy-free?

It won’t be a classic Alfredo, but you can use full-fat coconut milk, dairy-free cream cheese, and a vegan Parmesan-style cheese. Expect a coconut note in the flavor.

How many carbs are in a serving?

It depends on your vegetable base, but with chicken, cream, Parmesan, spinach, and zoodles, you’ll typically see around 5–7 net carbs per serving.

Check your brands for exact numbers.

Wrapping Up

One-Pan Keto Chicken Alfredo delivers a creamy, comforting dinner without the carb crash or a sink full of dishes. It’s flexible, fast, and easy to tailor to your taste. Keep a block of Parmesan, some cream, and a pack of zoodles or shirataki on hand, and you’ve got a weeknight staple ready to go.

Serve it hot, garnish with parsley, and enjoy a cozy meal that feels special with minimal effort.