Keto Chicken Alfredo with Spaghetti Squash – A Creamy Dream Come True

Indulge in a creamy, low-carb twist on a classic favorite! This keto-friendly Chicken Alfredo is a modern take on the traditional Italian-American dish, swapping pasta for nutrient-packed spaghetti squash.

Inspired by the famous creation of Alfredo di Lelio, this recipe proves that you don’t have to sacrifice flavor for a healthier lifestyle. With tender chicken, rich Alfredo sauce, and just the right balance of seasonings, this dish is a perfect example of how to enjoy comfort food while staying on track.

Let me take you on a little journey—one that starts with history and ends with a plate of pure joy.

A Quick Bite of History

Chicken Alfredo, in its traditional form, is an Italian-American classic. It all began with Alfredo di Lelio, a Roman restaurateur who, in the early 1900s, created a simple pasta dish with butter and Parmesan to help his pregnant wife regain her appetite. His dish became famous when Hollywood stars fell in love with it, and soon, creamy versions took over American menus.

Fast forward a century, and we now have keto-friendly versions of this indulgent dish. Spaghetti squash, which gained popularity in the 2010s as a low-carb alternative to pasta, turned out to be the perfect partner for Alfredo sauce. It’s a match made in keto heaven.

What You’ll Need – Equipment Checklist

  • Sharp knife (for slicing the squash)
  • Baking sheet
  • Large skillet or frying pan
  • Forks (to shred the spaghetti squash)
  • Whisk (for the sauce)
  • Tongs (for handling the chicken)

Ingredients

For the spaghetti squash:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • Salt and pepper, to taste

For the chicken:

✔ 2 boneless, skinless chicken breasts
✔ 1 tbsp olive oil
✔ 1 tsp garlic powder
✔ ½ tsp paprika
✔ Salt and pepper, to taste

For the Alfredo sauce:

✔ 2 tbsp butter
✔ 2 cloves garlic, minced
✔ 1 cup heavy cream
✔ ¾ cup grated Parmesan cheese
✔ ½ tsp salt
✔ ¼ tsp black pepper
✔ ¼ tsp nutmeg (optional, but highly recommended)
✔ ¼ cup chopped parsley (for garnish)

Instructions

Step 1: Roast the Spaghetti Squash

The trick to perfect spaghetti squash? Don’t rush it. Preheat your oven to 400°F (200°C). Carefully slice your squash in half lengthwise, scoop out the seeds, and drizzle with olive oil. Sprinkle with salt and pepper, then place the halves cut-side down on a baking sheet. Roast for 35-40 minutes, or until the flesh is tender and shreds easily with a fork. Once cool enough to handle, use a fork to pull apart the strands, creating your “spaghetti.”

Step 2: Cook the Chicken

While the squash is roasting, season the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper. Heat a large skillet over medium heat and cook the chicken for about 6-7 minutes per side, or until golden brown and cooked through. Transfer to a plate and let it rest before slicing into strips.

Step 3: Make the Alfredo Sauce

In the same skillet, melt butter over medium heat. Add minced garlic and sauté for about 30 seconds, just until fragrant. Pour in the heavy cream, stirring constantly. Let it simmer for 2-3 minutes before adding the Parmesan cheese. Whisk until the cheese is melted and the sauce is thick and creamy. Season with salt, pepper, and a dash of nutmeg for that extra depth of flavor.

Step 4: Assemble and Serve

Toss the spaghetti squash strands into the Alfredo sauce, stirring to coat them evenly. Top with sliced chicken, sprinkle with chopped parsley, and serve immediately.

Special Notes

Can’t find spaghetti squash? Zucchini noodles (zoodles) or shredded cabbage make great substitutes.

Want to add extra flavor? Try topping with crispy bacon bits or sautéed mushrooms.

Making it ahead? Store the components separately and combine when ready to serve. The sauce thickens as it cools but can be reheated with a splash of cream.

Nutrition (Per Serving)

✔ Calories: ~450
✔ Fat: ~32g
✔ Protein: ~35g
✔ Net Carbs: ~6g

And there you have it—proof that you don’t have to give up your favorite creamy, comforting meals to stay on track. Every time I take a bite of this dish, I remember that healthy eating isn’t about deprivation—it’s about finding delicious ways to make it work for you.