Have you ever craved that rich, creamy goodness of chicken alfredo but felt guilty about all those carbs? I totally get it. When I first started my keto journey about 4 years ago, pasta was hands-down the hardest thing to give up. But then I discovered the magic of spaghetti squash, and my friends, it was a game-changer!
Why Spaghetti Squash Is My Pasta Savior
I still remember the first time I tried substituting spaghetti squash for pasta. I was… skeptical, to say the least. I mean, how could a vegetable possibly replace my beloved fettuccine? But I was desperate for something that would satisfy that pasta craving without kicking me out of ketosis.
The first bite was a revelation. No, it’s not EXACTLY like pasta (let’s be real here), but the texture has this amazing al dente quality that, when paired with a rich sauce, creates an experience that’s satisfying in its own unique way.
And the best part? A cup of spaghetti squash has around 7 grams of carbs compared to regular pasta’s whopping 40+ grams. That’s a difference that can keep you in ketosis and still feeling like you’re indulging!
Making Alfredo Sauce Keto-Friendly
So here’s where things get interesting. Traditional alfredo sauce is actually pretty keto-friendly already – it’s basically butter, cream, and parmesan cheese. But most restaurant versions add flour as a thickener, which is a no-go on keto.
When I make mine at home, I skip the flour entirely. The trick is to let the heavy cream reduce a bit longer and use plenty of freshly grated parmesan (not the shelf-stable stuff in the green container, which often contains fillers). The result is a sauce that’s thick, creamy, and completely keto-compliant.
I’ve served this to non-keto friends who had NO idea they were eating a low-carb meal. That’s when you know you’ve hit the jackpot!
The Perfect Protein Partner
Chicken is the classic protein for alfredo, and for good reason. It’s mild enough to let the sauce shine but substantial enough to make the dish filling. I like to use chicken thighs instead of breasts when I can – they have a bit more fat (good for keto!) and stay juicier.
One thing I’ve learned through trial and error? Season your chicken well! Because spaghetti squash is milder than pasta, having well-seasoned chicken becomes even more important for the overall flavor profile.
Make It Your Own
The basic combo of spaghetti squash, keto alfredo, and chicken is just the beginning. Sometimes I add spinach for extra nutrients, or throw in some bacon bits for a smoky flavor (and extra fat!). Last week I actually tossed in some sun-dried tomatoes – they add a few carbs but the flavor punch is worth the splurge.
Another variation I love is sprinkling some red pepper flakes for heat. It cuts through the richness of the sauce in the most perfect way.
Why This Dish Keeps Me on Track
I’m not gonna lie… staying keto long-term can be tough. There are days when all I want is a big bowl of actual pasta. But having satisfying alternatives like this spaghetti squash alfredo has been absolutely crucial to my success.
It’s comfort food that doesn’t make me feel like I’m missing out. And isn’t that the holy grail of any dietary change? Finding ways to enjoy your food while still meeting your health goals?
So if you’re struggling with pasta cravings on your keto journey, give this dish a try. Your taste buds and your macros will thank you!
Common Mistakes to Avoid
Before I wrap this up, let me save you from a couple of pitfalls I’ve stumbled into:
- Don’t undercook the spaghetti squash. Unlike pasta, al dente squash is just… crunchy. Not in a good way.
- Be careful with garlic in your alfredo sauce. Garlic has carbs that can add up! I use just one clove, finely minced, and it’s plenty.
- Always, always check store-bought alfredo for hidden carbs if you’re going the pre-made route. Many contain starches or other thickeners.
So there you have it – my love letter to keto chicken alfredo with spaghetti squash. It’s dishes like this that make me feel like I can stick with keto for the long haul. And isn’t that what sustainable eating is all about?
Keto-Friendly Chicken Alfredo with Spaghetti Squash
Description
This Keto-Friendly Chicken Alfredo with Spaghetti Squash is a comforting and satisfying dish that’s perfect for anyone following a low-carb or gluten-free diet. Tender chicken is paired with roasted spaghetti squash and a rich, creamy Alfredo sauce made with keto-friendly ingredients. It’s a crowd-pleaser that’s easy to make and full of flavor!
Ingredients
Ingredients (Serves 4)
For the Chicken:
For the Alfredo Sauce:
For Garnish:
Instructions
-
Preheat the oven to 400°F (200°C).
-
Roast the spaghetti squash:
-
Drizzle the inside of the spaghetti squash halves with olive oil and season with salt and pepper.
-
Place the squash cut-side down on a baking sheet and roast for 30-40 minutes, or until tender. Let it cool slightly, then use a fork to scrape out the strands. Set aside.
-
Cook the chicken:
-
While the squash is roasting, heat 1 tbsp of olive oil in a large skillet over medium heat.
-
Season the chicken pieces with garlic powder, Italian seasoning, salt, and pepper.
-
Add the chicken to the skillet and cook for 5-7 minutes, or until golden brown and cooked through. Remove and set aside.
-
Make the Alfredo sauce:
-
In the same skillet, melt the butter over medium heat.
-
Add the minced garlic and sauté for 1-2 minutes until fragrant.
-
Pour in the heavy cream and bring to a gentle simmer.
-
Stir in the Parmesan cheese and nutmeg (if using). Cook for 2-3 minutes until the sauce thickens. Season with salt and pepper to taste.
-
Combine everything:
-
Add the cooked chicken and spaghetti squash strands to the skillet with the Alfredo sauce. Toss to coat everything evenly.
-
Garnish and serve:
-
Remove from heat and garnish with fresh parsley and extra Parmesan cheese (if using).
-
Serve warm and enjoy!
Equipment
Affiliate Disclosure: This post contains Amazon affiliate links, i.e., when you buy any product using the links below, we get commissions. but it doesn’t cost you anything extra. If you do purchase any product using the given links, we thank you in advance!
Nutrition Facts
- Amount Per Serving
- Calories 450kcal
- % Daily Value *
- Total Fat 32g50%
- Total Carbohydrate 8g3%
- Protein 30g60%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- For extra flavor, add sautéed mushrooms, spinach, or sun-dried tomatoes to the dish.
- Use pre-cooked rotisserie chicken to save time.
- Store leftovers in the fridge for up to 3 days or freeze for later.
