Overall, super easy weeknight dinner. One skillet, 30 minutes, done.
This keto chicken alfredo hits just 5 net carbs per serving. That includes the broccoli. You get 70g protein and 42g fat per serving. Perfect for staying in ketosis.
I use rotisserie chicken from Costco most of the time. Makes it even faster. If you’re cooking fresh chicken, get it to 165°F internal temperature.
Works great whether you’re strict keto or just want something healthier for the family. My alfredo sauce? Just 1g net carb. Makes a big difference when you’re watching carbs.
Creamy, satisfying, no guilt.
Getting Your Ingredients Ready
Image Source: Allrecipes
Get everything ready before you start cooking. Makes the whole thing go smoothly.
Picking Your Chicken
Chicken thighs work better than breasts for this recipe. More fat, more flavor. Thighs have about 20-30 more calories per ounce than breasts. Perfect for keto.
Rotisserie chicken saves time. I grab one from Costco whenever I’m making this. If you’re cooking fresh chicken, cook it to 165°F.
Cheese That Actually Melts
Fresh grated parmesan is key. Skip the powdered stuff. I also use cream cheese for extra creaminess[61].
For variety, try these:
- Pepper jack adds heat
- Mozzarella gets stringy
- Romano or Asiago instead of parmesan
- Provolone or white cheddar for different flavor
Heavy cream plus these cheeses thickens everything naturally. No flour needed.
Vegetables That Work
Broccoli steams in 2-3 minutes. Keep it bright green and crisp.
Other good options:
- Cauliflower florets or riced
- Spinach
- Asparagus[42]
- Zucchini noodles or chopped
Extra Flavor Ideas
Mushrooms add meaty texture[42]. Bacon brings fat and smoky taste[63].
I also like:
- Shrimp instead of chicken[63]
- Extra spinach
- Fresh garlic[61]
- Pinch of nutmeg[61]
- Italian seasoning or parsley[61]
Everything ready? Time to cook.
Cooking the Chicken and Broccoli
Image Source: Forget Sugar Friday
Pretty straightforward once you get the timing right.
Season and sear the chicken
Cut chicken breasts into 1-inch pieces. Pat them dry first. Really dry.
I season with salt, pepper, and garlic powder. Sometimes add paprika. Let it sit for 5-10 minutes.
Heat your skillet over medium-high. Add butter or oil. Don’t move the chicken once it hits the pan. That’s the secret to good searing.
Cook 3-4 minutes first side until golden, then flip. Another 2-3 minutes. Internal temp should hit 165°F.
Broccoli timing
For me, microwave works best. Two minutes in a microwave-safe container. No water needed.
You can also steam the florets right on top of the cooking chicken. Cover for 1-2 minutes, then stir in.
Drain well. Excess water ruins the alfredo sauce.
Don’t overcook anything
I cook chicken to just 160°F. It finishes cooking in the sauce.
Broccoli should stay bright green and crisp. Mushy broccoli kills this dish.
If using rotisserie chicken, bring it to room temperature first. Cold chicken gets tough when reheated.
Both keep cooking once you add the hot sauce.
Making the Keto Alfredo Sauce from Scratch
Image Source: Allrecipes
Homemade alfredo beats store-bought every time. No hidden carbs, no weird preservatives.
Combining cream, cheese, and seasoning
Start with butter in your skillet, medium-low heat. Add garlic, sauté 2 minutes until fragrant. Don’t brown the garlic – turns bitter.
Pour in heavy cream, bring to gentle simmer. Let it reduce by about one-third, takes 5 minutes. The cream thickens naturally.
For seasoning, I add:
- Salt and black pepper
- Pinch of nutmeg
- Red pepper flakes if you want heat
Whisk in parmesan cheese gradually. Use fresh grated, not the powdered stuff. Those pre-packaged ones have anti-caking agents that mess with melting.
How to thicken without flour
No flour needed here. Parmesan does the thickening. Sauce too thin? Add more cheese.
I also use cream cheese sometimes. Makes it extra creamy, minimal carbs. Add 4 ounces softened cream cheese to the simmering cream before the parmesan. Cut it small so it melts easier.
Alfredo sauce thickens as it cools, so make it slightly thinner than you want.
Avoiding sauce separation
Keep heat low. Never let it boil. Temperature changes make the fat separate from cream.
If it separates anyway, splash of heavy cream while whisking hard over low heat fixes it. Room temperature ingredients help prevent separation – let cream and cheese sit out 30 minutes before cooking.
Leftovers keep 3 days in the fridge. Reheat low and slow, stir frequently.
Ways to Serve Your Alfredo Skillet
Lots of options here. You can switch up the base or turn it into something completely different.
Pasta swaps that actually work
Zucchini noodles work great. Just 4g total carbs per 6-ounce serving. I spiralize them fresh – don’t buy the pre-made ones. Too watery.
Spaghetti squash is my go-to when I want something more filling. About 7g carbs per cup. Roast it ahead of time.
Shirataki noodles are hit or miss. Only 3g carbs per 4-ounce serving, but the texture is weird. Some people love them. I don’t.
Palmini noodles from hearts of palm are better. 2g net carbs per serving. Taste is neutral.
Cauliflower rice works if you want to skip noodles entirely. I use it when I want the dish to be more substantial.
Turn it into a casserole
Transfer everything to a baking dish. Top with extra cheese. Bake at 375°F for 15-20 minutes until bubbly.
I add crushed pork rinds on top instead of breadcrumbs. Gives it crunch.
Works really well with cauliflower pieces mixed in. About 4g net carbs per serving that way.
Storing leftovers
Keep it in the fridge for 3-5 days. Store any zucchini noodles separately – they get watery.
For reheating, use low heat on the stove. Stir constantly. Microwave works too – just do 10-second intervals.
Don’t freeze cream sauces. They separate when you thaw them.
Conclusion
Nice and easy keto dinner that actually works. 30 minutes, one skillet, 5 net carbs.
Quality ingredients make the difference. Fresh parmesan, good chicken, crisp broccoli. I customize mine with different vegetables depending on what’s in the fridge.
The alfredo sauce technique works for other dishes too. Can use it over zoodles, with different proteins, whatever you want.
Best part? You get creamy comfort food without breaking ketosis. Perfect for busy weeknights when you need something satisfying.
FAQs
Q1. Is chicken broccoli Alfredo suitable for a keto diet?
Yes, chicken broccoli Alfredo can be keto-friendly when prepared with low-carb ingredients. This dish typically contains only 5 net carbs per serving, making it an excellent option for those following a ketogenic diet.
Q2. How can I make a keto-friendly Alfredo sauce?
To make a keto Alfredo sauce, combine heavy cream, butter, freshly grated Parmesan cheese, and seasonings like garlic and nutmeg. Avoid flour or cornstarch, as the cheese naturally thickens the sauce. This homemade version contains only 1g net carb per serving.
Q3. What are some low-carb alternatives to pasta for this dish?
There are several keto-friendly pasta alternatives you can use, including zucchini noodles (zoodles), spaghetti squash, shirataki noodles, or palmini noodles made from hearts of palm. You can also serve the Alfredo over cauliflower rice or additional steamed broccoli.
Q4. How can I customize this one-skillet meal?
You can customize your keto chicken broccoli Alfredo by adding different low-carb vegetables like spinach, asparagus, or mushrooms. For additional flavor and fat content, consider incorporating crispy bacon or switching the protein to shrimp. You can also turn it into a baked casserole for a different texture.
Q5. What’s the best way to reheat leftover keto Alfredo?
To reheat leftover keto Alfredo, use a double boiler method for gentle, even heating that prevents sauce separation. If using a microwave, heat in short 10-second intervals, stirring between each one. Store leftovers in an airtight container in the refrigerator for 3-5 days, keeping noodle alternatives separate from the sauce when possible.