Keto cauliflower chicken Alfredo

Keto cauliflower chicken Alfredo

Let’s get right to the meat of the matter. In this case, it's chicken covered in a creamy Alfredo sauce paired with savory cauliflower. No pasta noodles needed to get your Alfredo fix. You may want to double the batch, because it’s fabulous the next day, too. Dig in!

Keto cauliflower chicken Alfredo

Let’s get right to the meat of the matter. In this case, it's chicken covered in a creamy Alfredo sauce paired with savory cauliflower. No pasta noodles needed to get your Alfredo fix. You may want to double the batch, because it’s fabulous the next day, too. Dig in!
USMetric
6 servingservings

Ingredients

  • 5 oz. 140 g bacon, diced
  • 2 lbs 900 g chicken breastchicken breasts
  • 2 tbsp 2 tbsp butter
  • 3 3 garlic clove, mincedgarlic cloves, minced
  • 7 oz. (6½ cups) 200 g (1.6 liters) baby spinach
  • 1 cup 240 ml heavy whipping cream
  • 1 cup (2¾ oz.) 240 ml (80 g) shredded Parmesan cheese
  • salt and pepper
  • 1¼ lbs 550 g cauliflower
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Instructions

  1. Fry the bacon until crispy and cooked through. Drain, and set aside in a bowl or on a plate.
  2. Cut the chicken into strips. Add butter in the same frying pan with the remaining bacon fat and sauté the chicken and garlic. Set aside when the chicken is thoroughly cooked.
  3. Sauté the spinach until it shrinks, but no more. Set aside.
  4. Add cream to the pan and let boil for a few minutes. Add parmesan cheese, bacon, chicken, and spinach. Salt and pepper to taste.
  5. Lower the heat and let simmer while parboiling the cauliflower.
  6. Divide the cauliflower into small florets, no bigger than walnuts. You can use either fresh or frozen.
  7. Parboil the cauliflower in lightly salted water for a few minutes. Let drain thoroughly. Add the chicken and sauce. Stir and serve.

Tip!

Orange or purple cauliflower would be gorgeous in this recipe! For a change, try spiralized zucchini instead of cauliflower. No need to parboil, just add the uncooked zucchini zoodles to the pan with the chicken and Alfredo sauce, stirring until the zoodles are warmed through but not too soft. Serve. For a nice garnish, save some of the bacon to crumble on top of each serving with some chopped parsley.

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What did you think? Please share your thoughts in the comment section below!
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195 comments

  1. Kristin Parker Team Diet Doctor

    How can I adapt this recipe to the Instant Pot?

    Cream and cheesy sauces don't always work well in the Instant Pot on the pressure cooker settings due to the high heat. High heat may cause the cheese cause to break and get greasy.

  2. Brittany
    De-goodamn-licious. Thank you!
  3. Donna
    Any suggestions for non-dairy substitutes for the cream? I can tolerate some dairy (like a reduced amount of ) but am always at a loss what to sub for heavy cream.
    Reply: #154
  4. Kristin Parker Team Diet Doctor

    Any suggestions for non-dairy substitutes for the cream? I can tolerate some dairy (like a reduced amount of ) but am always at a loss what to sub for heavy cream.

    Some people enjoy using coconut cream as a substitute for heavy cream.

  5. Shaan A Hebert
    Wow, this recipe was SO tasty!! I really enjoyed it, didn't make any changes. Portion size was also perfect, before starting keto I was used to eating a bit more than that but after eating I felt satisfied enough (I made 2 servings and divided in half to have it for lunch today). Only thing is when I plugged in all the ingredients into my carb manager it came out as 13g of carbs instead of 10g? Made me go over my carbs by a bit for the day but so so good!
  6. 1 comment removed
  7. Ellie
    Very tasty! I used chicken mince. Cooks fast. Ready in minutes.
  8. Tina
    This is so easy and so delicious, I've frozen it successfully it split slightly when I reheated it but still tasted amazing. I've cooked it for my kids and friends and they don't even comment that it's missing pasta!
  9. Margaret
    This is fantastic. My husband, who is not as experienced a cook as I am, made the whole thing from start to finish, and said it wasn't difficult at all. We'll definitely be making it again! Would be an excellent "company" dish, too.
    One issue: the sauce never got as thick as we hoped. Any idea why?
    Reply: #160
  10. Kristin Parker Team Diet Doctor

    This is fantastic. My husband, who is not as experienced a cook as I am, made the whole thing from start to finish, and said it wasn't difficult at all. We'll definitely be making it again! Would be an excellent "company" dish, too.
    One issue: the sauce never got as thick as we hoped. Any idea why?

    I'm glad you enjoyed it! That's usually due to the excess moisture retained in the cauliflower.

  11. Jennifer
    Love this recipe too! When I'm in a hurry, I use pre-cooked chicken - either whole deli chicken or chicken breast and real bacon bits. I just add in a dollop of bacon grease to keep all the yummy flavour and fat. This recipe got my sister hooked on eating Keto!
  12. Jose Luis Minarro
    Hello! I have a question; during the process, I have introduced all the ingredients in MyFitNessPal, and the macros tell me that it has 11grs (5%) of Carbo, 65grs (65%) of Fats and 69 grs (30%) of protein. That is not what the recipe indicates. Could it be chicken ?, in the app, chicken is 93% protein and only 7% fat. Thanks
    Reply: #163
  13. Kristin Parker Team Diet Doctor

    Hello! I have a question; during the process, I have introduced all the ingredients in MyFitNessPal, and the macros tell me that it has 11grs (5%) of Carbo, 65grs (65%) of Fats and 69 grs (30%) of protein. That is not what the recipe indicates. Could it be chicken ?, in the app, chicken is 93% protein and only 7% fat. Thanks

    My Fitness Pal doesn't always produce correct macro information. Yes, the fat/protein of the chicken you chose could affect the fat and protein as well.

  14. laurie
    The Alfredo is absolutely fabulous! Thank you!
  15. Gabby
    I don’t understand where that Many carbs come from. Is it the cauliflower?
  16. 1 comment removed
  17. Belinda
    Why does this come up as 21g of carbs when you plug the recipe into MyFitnessPal? Surely that is too much for one meal?
    Reply: #169
  18. Raven Nevermore
    So nice but it was rather runny, sauce didn't thicken at all. Placed left over in fridge for lunch the following day, tasted amazing second go
  19. Kristin Parker Team Diet Doctor

    Why does this come up as 21g of carbs when you plug the recipe into MyFitnessPal? Surely that is too much for one meal?

    My Fitness Pal sometimes has inaccurate entries as they allow users to submit data and it's not always verified.

  20. Isa
    Freaking A-MA-ZING! So good, so rich (in a good way)! First KETO recipe ever, I'm hooked!
  21. Susie
    Just leave out the spinach this time. Makes the dish lower carb too! I always have a bag of frozen spinach to hand.
  22. 1 comment removed
  23. Kelli Jones
    I substituted broccoli for the cauliflower as that's all I had. Turned out delicious.
  24. Cristina Salgado
    This came out so delicious wow!!
  25. jeff41
    Not as good as the other recipes. I overcooked the chicken and the bacon was great after it was cooked, but became soggy in the dish. The cauliflower didn't taste that great. And, there's a lot of steps to making it and a lot pans/bowls/etc, which made for a long clean up. (Maybe I was in the keto flu when I made this.)
  26. Carol
    I have made a low carb Chicken Alfredo recipe with zoodles before. It was ok. And then I made this recipe. It far surpasses it with the cauliflower. It was just so perfect. The cauliflower was so good in it. Such a great idea. I loved it. And bacon added! Heavenly. Just so delicious! Thank you for such a great recipe! I’ll be making it often.
  27. Amy Giddins
    Love this meal, it's very tasty
  28. Richard Poole
    Wasn't bad, used a little xanthan gum to tighten up sauce. Next time I'll add a little nutmeg. Used Zoodles instead of cauliflower.
  29. Paula
    This recipe is delicious! My husband loved it too. I added a little slivered almonds browned in he fry pan.....Yummy.
    This will be a regular in our house.
  30. Melissa A
    I LOVED this! I was (really) short on cauliflower, so I made up the difference with broccoli and brussel sprouts. It was amazing!!
  31. Bridget
    This is my all time favorite recipe! And it is so much food, I can't even eat a whole serving. Best of all, my kids love it. They have started requesting it by name! And they are picky little 10, 9, and 6 year old eaters hahah
  32. Stephaniehall529
    This is insanely delicious, I like it better than regular alfredo which is saying something.
  33. Djamila Francisco-Wilson
    Can I substitute the chicken breast for boneless chicken thigh?
    Reply: #184
  34. Crystal Pullen Team Diet Doctor

    Can I substitute the chicken breast for boneless chicken thigh?

    Yes, you can substitute chicken breast for the chicken thigh. Keep in mind this change will reduce the fat content of the recipe.

  35. Kelly
    Loved it. I did tweak it.
    I used broccoli and cauliflower in a steam bag. Steamed for 4 minutes. Did Not use 7 oz of spinach. Lol, too much. Out of a 5 oz container I used 2 handfuls and tore it up. I added 1-1/2 tsp. of onion powder. I used 1tsp. granulated garlic powder, 5 oz. Of parmesan cheese. And a cup of chopped up bacon.
    Wish I could post a picture....
    Reply: #186
  36. Crystal Pullen Team Diet Doctor

    Loved it. I did tweak it.
    I used broccoli and cauliflower in a steam bag. Steamed for 4 minutes. Did Not use 7 oz of spinach. Lol, too much. Out of a 5 oz container I used 2 handfuls and tore it up. I added 1-1/2 tsp. of onion powder. I used 1tsp. granulated garlic powder, 5 oz. Of parmesan cheese. And a cup of chopped up bacon.
    Wish I could post a picture....

    Sounds yummy!

  37. Carrie
    This is such a delicious meal. But it requires a very, VERY large pan if you are making 4 or 6 portions. A typical frying pan is too small. The recipe has quite a few steps, but the meal is worth it - so delicious. And it reheats very well the next day. We make this frequently.
    Reply: #188
  38. Crystal Pullen Team Diet Doctor

    This is such a delicious meal. But it requires a very, VERY large pan if you are making 4 or 6 portions. A typical frying pan is too small. The recipe has quite a few steps, but the meal is worth it - so delicious. And it reheats very well the next day. We make this frequently.

    It is quite a bit for a small pan. I'm asking for a 12" skillet with high sides just for recipes like this :) They taste so good it will be worth it!

  39. Laura C
    This is sooooo good. I make it with chicken thighs, and without the spinach due to high oxalate content, and I roasted the cauliflower with olive oil for more flavor. It was super yummy and I will make it again. Thank you.
    Reply: #190
  40. Crystal Pullen Team Diet Doctor

    This is sooooo good. I make it with chicken thighs, and without the spinach due to high oxalate content, and I roasted the cauliflower with olive oil for more flavor. It was super yummy and I will make it again. Thank you.

    Roasting the cauliflower would be an extra step, but extra flavor as well. Thanks for sharing your ideas!

    Reply: #191
  41. Diane
    Roasting the cauliflower really isn't an extra step since you would have to par boil it anyway. Seems like it would eliminate the extra water and make the sauce thicker too. It would up the fat content a bit since using olive oil when roasting which would be helpful if you were to use chicken breast instead of boneless chicken thighs. I'm going to definitely try this recipe with the roasted cauliflower. I love alfredo!
  42. 1 comment removed
  43. wplogin-5ab9ba54-ac73-42c7-8bf0-2223d636a547
    Which is best, Butter or animal fat?
    Reply: #194
  44. Crystal Pullen Team Diet Doctor

    Which is best, Butter or animal fat?

    Butter is preferable for this recipe.

  45. linlog15
    This is by far one of our favorite meals. Excellent. Love it. will definitely do this one again and share the recipe.
    Reply: #196
  46. Kerry Merritt Team Diet Doctor

    This is by far one of our favorite meals. Excellent. Love it. will definitely do this one again and share the recipe.

    Great! So glad you love it!

  47. Denney
    Made this for the first time tonight. It was amazing! Great for a quick meal. I made one change though. My old man does not care for chicken thighs, so I used breast and add a little more butter to make up for the fat.
  48. Julie B
    frozen cauliflower or broccoli that you can steam in their bag is so worth a dollar or so. And frozen spinach is great because you can just grab a big handful and throw it in the pan with whatever you’re cooking. Way more convenient and no waste!
  49. POOINIE
    I need some clarification about number of servings. If I am cooking for my husband and I should I be selecting 2? I've noticed many recipes seem to be on auto-select for number of servings and I am never sure what I should end up with in terms of number of portions. Thanks.
    Reply: #201
  50. POOINIE
    EG this one is 8 servings which is huge for 2?!
  51. Kristin Parker Team Diet Doctor

    I need some clarification about number of servings. If I am cooking for my husband and I should I be selecting 2? I've noticed many recipes seem to be on auto-select for number of servings and I am never sure what I should end up with in terms of number of portions. Thanks.

    1 serving is intended to be 1 meal for 1 person. You can make as many servings as you would like and refrigerate or freeze any extra servings. All of our recipes offer the option to make fewer or more servings with the drop down selector above the list of ingredients.

  52. Miche Smith
    I've made this a few times now. Better in the dutch oven than the slow or pressure cooker device of your choosing. Tonight I used broccoli. I always use chicken thighs in bite sized pieces-no dryness that the breasts are so easy to become. SO good. I don't parboil the cauliflower or broccoli, I just throw it in before the chicken and bacon go back in to get it to the desired tenderness. I also use a whole pack of bacon, a couple boxes of fresh spinach, a couple pounds of chicken, a kinda big thing of whipping cream, about 8 big cloves of garlic. Comes out with a thick soup consistency that is divine. Great leftovers.
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