Keto cauliflower chicken Alfredo

Keto cauliflower chicken Alfredo

Let’s get right to the meat in the matter. In this case, chicken covered in a creamy Alfredo sauce paired with savory cauliflower. 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 in the matter. In this case, chicken covered in a creamy Alfredo sauce paired with savory cauliflower. You may want to double the batch, because it’s fabulous the next day too. Dig in!
USMetric
2 servingservings

Ingredients

  • 223 oz. 75 g bacon, diced
  • 10 oz. 300 g chicken breastchicken breasts
  • 2 2 garlic clovegarlic cloves
  • 23 oz. 20 g butter
  • 3½ oz. 100 g fresh spinach
  • salt and pepper
  • ¾ cup 175 ml heavy whipping cream
  • 10 oz. 300 g cauliflower
  • 1¾ oz. 50 g grated parmesan cheese

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Fry the bacon until crispy and cooked through. Drain, and set aside in a bowl or on a plate.
  2. Cut the chicken breasts 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 heavy whipping 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!

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144 comments

  1. Susan
    can I substitute fish/seafood for poultry, pork, or beef in any of the dishes that are recommend for 2week challenge?
    Reply: #102
  2. Kristin Parker Team Diet Doctor

    can I substitute fish/seafood for poultry, pork, or beef in any of the dishes that are recommend for 2week challenge?

    We have not tested the recipes with alternative proteins but you can make substitutions as you choose.

  3. Tracey
    I made this last night for a pot luck and everyone loved it. This was my first attempt and certainly won't be the last.
  4. Laura
    Absolutely delicious!
  5. Chriss
    I spent over $100.00 shopping for all ingredients on my list. The very first recipe calls for two things that were not listed.
    If this is going to continue, then of course I will not meet the challenge! Is this all a hoax?
    Replies: #108, #122, #140
  6. Susan
    Savory...this was a hit with my picky eaters. Time saver - cook a package of bacon ahead of time (I bake it on parchment paper at 350* for 30 min), and save the bacon grease. (Bacon decreases in weight by about 2/3, so 24 oz of uncooked bacon will yield about 8 oz of cooked bacon.) To prepare, melt some of the bacon grease with the butter, and cook the chicken. For the cauliflower, I use two frozen 12 oz bags, prep them in the microwave, and add it when the recipe calls for it. Nummers!
  7. Paul
    This is delicious, will definitely keep this recipe
  8. Kristin Parker Team Diet Doctor

    I spent over $100.00 shopping for all ingredients on my list. The very first recipe calls for two things that were not listed.
    If this is going to continue, then of course I will not meet the challenge! Is this all a hoax?

    I am so sorry that you experienced that. Please email us at support@dietdoctor.com so that we can make sure to rectify this problem.

  9. Renae
    Is the carb count accurate? It's so high, and for a first meal it makes you feel like you're not meeting targets already! I've got a max of 19g carbs a day and to have 10g used in 1 meal is making it really tough to balance out... I've had 3 cups of black tea with milk which is 1g of carb per cup and boom I'm up to 13g! Really wish the first meal on the plan wasn't so high carb?!
    Reply: #110
  10. Kristin Parker Team Diet Doctor

    Is the carb count accurate? It's so high, and for a first meal it makes you feel like you're not meeting targets already! I've got a max of 19g carbs a day and to have 10g used in 1 meal is making it really tough to balance out... I've had 3 cups of black tea with milk which is 1g of carb per cup and boom I'm up to 13g! Really wish the first meal on the plan wasn't so high carb?!

    Our meal plans are designed to meet keto macros and ratios; it's up to you if you choose to add additional foods that add more carbs throughout the day. If you wish to lower the carb count in a certain dish, you can tweak the ingredient amounts to suit your preferences.

    Reply: #132
  11. Melody
    Why won't the serving sizes stay when I change them??? It makes the shopping list inaccurate!
    Reply: #112
  12. Kristin Parker Team Diet Doctor

    Why won't the serving sizes stay when I change them??? It makes the shopping list inaccurate!

    Are you changing the serving size here on this recipe or from inside the two week challenge. When you click out from the challenge to the recipe site, it's the public view of the recipe so it always shows as the number of servings the recipe was designed for. You can cook the recipe from the Recipes tab in your two week challenge instead.

  13. Makayla Robillard
    Im a very picky eater and refused to eat cauliflower. I have now been converted, this is truly delicious!
  14. Larissa
    Love this dish, what’s the best way to measure out the serving size if I don’t have a scale? I just divided the dish in half to make sure I had enough for lunch tomorrow.
    Reply: #118
  15. Ruth
    Delicious and filling. First time I’ve attempted to cook a Keto meal! I will definitely keep this recipe
  16. Jeanne
    If I am making this recipe and change it to 1 person should I assume that the recipe if enough for 2 meals or do I double it for 2 meals
    Reply: #117
  17. Kristin Parker Team Diet Doctor

    If I am making this recipe and change it to 1 person should I assume that the recipe if enough for 2 meals or do I double it for 2 meals

    If you are working from inside the two week challenge and set the challenge to 1 person, the recipe will show 1+1, meaning it makes 2 servings. If you are cooking directly from this recipe page, choose 2 servings so you have one for dinner and one for lunch the next day.

    Reply: #120
  18. Kristin Parker Team Diet Doctor

    Love this dish, what’s the best way to measure out the serving size if I don’t have a scale? I just divided the dish in half to make sure I had enough for lunch tomorrow.

    Yes, that is a good way to go!

  19. Candace
    Delicious! Only thing is, my sauce completely separated right after I added the Parmesan cheese and bacon. I didn't cook my chicken all the way through and just added the heavy cream with the chicken (I didn't have the spinach to add but I am sure it would have still been just as good). I let the cream boil for about 2 minutes then added the parm, bacon, salt and pepper and dropped the temp down to a simmer. Not even a minute later the sauce separated. Fortunately, I was able to save it. I just added more cream and parm (not as much as the recipe called for) and only let it get to a boil before taking it off the heat. The sauce was pretty runny but still delicious. I am not sure what I did wrong but thought I would put this out there in case it happens to anyone else so you know it is salvageable. Will definitely still make this again!
  20. Shannon
    I'm asking the same question as above - I set the recipe to "2" when I cooked it, assuming that this meant half would be my dinner and half would be today's lunch. Now I'm worried that I ate a double meal last night...please clarify...
    Reply: #121
  21. Kristin Parker Team Diet Doctor

    I'm asking the same question as above - I set the recipe to "2" when I cooked it, assuming that this meant half would be my dinner and half would be today's lunch. Now I'm worried that I ate a double meal last night...please clarify...

    You did it correctly! When you set it to two servings, that did indeed make 1 for dinner and 1 for lunch.

  22. Nhu
    I've only just started the keto diet, and most of the recipes require very cheap ingredients. If you're worried about costs, I usually buy meats in bulk from Sam's or a mexican meat market, then freeze it to last longer. Most veggies are fairly cheap too, such as the cauliflower, spinach, and broccoli. Again, highly recommend buying those in bulk to freeze is (asparagus can be a bit pricey but Sam's offers huge bags for less than 5 bucks). By far, this diet is probably one of the cheaper ones I've seen (unless you go crazy with those high end keto supplements and powder)
  23. Michael
    The wife and I made this tonight. Did 4 servings (I like a little extra and she takes it for lunch to work) added 2 Oz of cream cheese when we put in the heavy cream. It was divine.
  24. Sherry Lynn
    All I can say is amazing!!! Loved it? First time and I’ll do again. A little work but so worth it.
  25. Stacey
    Sorry if this is a stupid question, but I will be cooking this for my whole fam (2 adults, 2 teenagers and a toddler) I am the only one doing keto so I will add fettuccine for the tribe, but my question is.. how do I measure out how much I eat after it's all cooked together? Do I HAVE to cook it separately to my families?
    Reply: #127
  26. Yvette
    This recipe was absolutely delicious. I substituted broccoli for cauliflower and kale for spinach because that's what I had on hand. When I change the serving size it doesn't change the carb count. Am I to assume that 4 servings equals 10 grams of carbs and 2 servings equals 5 grams of carbs. Is this true for all the recipes?
    Reply: #128
  27. Kristin Parker Team Diet Doctor

    Sorry if this is a stupid question, but I will be cooking this for my whole fam (2 adults, 2 teenagers and a toddler) I am the only one doing keto so I will add fettuccine for the tribe, but my question is.. how do I measure out how much I eat after it's all cooked together? Do I HAVE to cook it separately to my families?

    It would be better to cook this dish separately from the fettucine. That way you can divide this dish into the proper number of servings. Then they can add theirs on top of their serving of pasta.

  28. Kristin Parker Team Diet Doctor

    This recipe was absolutely delicious. I substituted broccoli for cauliflower and kale for spinach because that's what I had on hand. When I change the serving size it doesn't change the carb count. Am I to assume that 4 servings equals 10 grams of carbs and 2 servings equals 5 grams of carbs. Is this true for all the recipes?

    All of our nutrition information is listed per serving, not per total dish. Broccoli is about the same carb count as cauliflower but kale is a bit higher carb than spinach.

  29. VW
    I used the exact amount of ingredients for 2 servings and plugged everything into my carb app. On this site the fat far outweighs the protein but on the app, they are almost identical. Not sure why if I put the ingredients in exactly like your recipe. The carb count is also higher. 12 net carbs 64g Fat and 69g protein.
  30. christine morton
    made this for tea tonight this is one for the recipe book ,,,,,delicious
  31. Natalie
    OK, I'm officially a cauliflower convert.

    I sautéed real bacon bits, crock pot pulled chicken (no sauce) and a couple handfuls of mixed baby greens in butter and garlic. I thawed some frozen cauliflower and then sautéed it in the same pan (with the other ingredients removed). I waited until it was brown and had crispy bits then dumped it out and followed the recipe for the sauce. Dumped everything back into the pan and mixed. IT WAS DELICIOUS! A big thank you to the Diet Doctor team for this one!

    Natalie

  32. Karen
    Am I understanding this correctly that if I’m allowed 20 g carbs, 76 protein and 96 fat that if I eat the cauliflower Alfredo that’s about all I can eat for the day based on the per serving amounts?
    Reply: #139
  33. Marie
    HI, We love this recipe! Has anyone tried freezing it?
  34. Merishka
    What can you substitute the Spinach with? Just couldn't find any:(
    Reply: #136
  35. ANDREW
    A triumph. I added a little chopped chilli to give an extra kick but apart from that I made it exactly as described, and it worked very well. I’ll do this again, keto or not.
  36. Kristin Parker Team Diet Doctor

    What can you substitute the Spinach with? Just couldn't find any:(

    You could try kale, but it is higher carb.

  37. Mollie
    Would it be possible to provide the nutritional information for just the chicken portion alone without the cauliflower? Because I might want to make it and not serve it with ANY vegetable in order to track the amount of macros I need for a certain day. Thank you.
    Reply: #141
  38. 1 comment removed
  39. Airlia
    Karen,
    Why do you think you should have 76 protein and 96 fat grams per day? Where have you read this on Diet Doctor? If you are following the keto challenge, Diet Doctor builds the plans for 20 g carbs per day. I have not seen anything on the Diet Doctor plans that tells you exactly how many grams of protein and fat to consume per day. Based on how your body is doing during the challenge and/or meal plans, you may feel more satisfied by adding some more fat, so I'm curious where you got the figures for 96 fat grams per day and protein of 76g.
  40. Leaking Ink
    Thank you for the time saver tips! I’m all about short cuts in the kitchen.
  41. Kristin Parker Team Diet Doctor

    Would it be possible to provide the nutritional information for just the chicken portion alone without the cauliflower? Because I might want to make it and not serve it with ANY vegetable in order to track the amount of macros I need for a certain day. Thank you.

    You can calculate that using the USDA nutritional database. This is what we use for figuring out the nutritional information for our recipes.
    https://ndb.nal.usda.gov/ndb/search/list

  42. Audrey
    Wow - this was very good! But the portion sizes seemed huge. I could eat only about 2/3 of my serving. Very rich, of course. I suggest adding 1/8 tsp of nutmeg - really goes with a cream sauce plus spinach.
  43. Tahnee
    wow this was delicious! Made exactly to recipe and even my kids have eaten and enjoyed it (8yo T1D good eater and 3yo fussy eater). Will definitely make again!
  44. Karen Clark
    This is ABSOLUTELY delicious. I’m a cook, so I can eyeball. 4 servings was easy
  45. Brad Megyesi
    can u use coffee cream instead of whipping cream or something that is less strong i made a recipe that was so creamy that i tossed it it had cream cheese, wiping cream and sour cream. I'm new to the keto diet
    Reply: #146
  46. Kristin Parker Team Diet Doctor

    can u use coffee cream instead of whipping cream or something that is less strong i made a recipe that was so creamy that i tossed it it had cream cheese, wiping cream and sour cream. I'm new to the keto diet

    Unfortunately coffee creamer would not be a good option. Heavy cream is the best for something like this because it is lowest carb and highest fat.

  47. Connie
    This recipe worked wonderfully with my carb-o-holic husband. He had the fettuccine noodles and I had the cauliflower. We both loved the chicken, bacon and sauce. Excellent!
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