Chicken Alfredo with Zucchini Noodles – Healthy, Creamy & Low-Carb

Looking for a lighter take on a comfort food classic? This Chicken Alfredo with Zucchini Noodles delivers everything you love about rich, creamy pasta—without the carbs or guilt. Made with juicy, pan-seared chicken and tender zucchini noodles tossed in a velvety Alfredo sauce, this dish is low-carb, gluten-free, keto-friendly, and ready in just 25 minutes.

It’s the perfect weeknight dinner: satisfying, quick to prepare, and loaded with protein, healthy fats, and veggie power. Whether you’re watching carbs or just want a lighter comfort food option, this dish is a deliciously easy win.

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Why You’ll Love This Chicken Alfredo Zoodle Recipe

• All the flavor, none of the carb crash

• Naturally gluten-free and keto-friendly

• Ready in 25 minutes, perfect for busy nights

• Made with real, whole ingredients

• Creamy and indulgent, yet light and fresh

• One-pan friendly = less cleanup

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Ingredients Overview: What You’ll Need

Let’s break down the components that make this healthy Alfredo so satisfying:

Chicken

• Boneless, skinless chicken breast or thighs, sliced or cubed

• Lightly seasoned with salt, pepper, and Italian herbs

• Sautéed in olive oil or butter until golden and juicy

Zucchini Noodles

• Aka zoodles—spiralized zucchini that mimics pasta texture

• Quick-cooking and low in carbs

• Use store-bought pre-spiralized or spiralize fresh zucchini (about 3 medium zucchinis)

Alfredo Sauce

Creamy, garlicky, and rich—without flour or starches.

• Heavy cream or half-and-half

• Parmesan cheese, freshly grated

• Garlic, finely minced

• Butter, for richness

• Optional: cream cheese for a thicker sauce

Optional Add-Ins

• Spinach or mushrooms for extra veggies

• Crushed red pepper flakes for heat

• Lemon zest or nutmeg for brightness

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How to Make Chicken Alfredo with Zucchini Noodles – Step-by-Step

1. Prep the Chicken

• Slice chicken breasts thinly or into bite-sized cubes

• Season with salt, pepper, garlic powder, and Italian seasoning

2. Sear the Chicken

• Heat 1 tbsp olive oil or butter in a large skillet over medium-high

• Add chicken and cook until golden and cooked through (6–8 minutes)

• Remove and set aside

3. Make the Alfredo Sauce

In the same pan:

• Add 2 tbsp butter and 3 cloves minced garlic

• Sauté 30 seconds until fragrant

• Add 1 cup heavy cream and simmer for 2–3 minutes

• Stir in ¾ cup grated parmesan

• Optional: add 2 tbsp cream cheese for thickness

• Simmer until smooth and slightly thickened

• Season with salt, pepper, and pinch of nutmeg or red chili flakes

4. Add the Zucchini Noodles

• Add spiralized zucchini directly into the Alfredo sauce

• Toss gently to coat and cook for 2–3 minutes (don’t overcook—zoodles release water if left too long)

5. Return Chicken to Pan

• Add cooked chicken back to the skillet

• Toss everything gently to combine

• Serve immediately with extra parmesan and cracked pepper

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Tips, Variations & Substitutions

Tips for Perfect Zoodles

• Don’t overcook: Just warm them through

• Salt and drain: If you want drier zoodles, salt them first and pat dry

• Use tongs: Helps mix everything without breaking the zoodles

Recipe Variations

• Creamy Mushroom Alfredo: Add sliced mushrooms with the garlic

• Spinach Alfredo: Stir in baby spinach until wilted

• Lemon Alfredo: Add lemon zest and a squeeze of lemon juice at the end for brightness

• Dairy-Free: Use coconut cream and nutritional yeast (not quite the same, but tasty)

Ingredient Swaps

• Chicken → Use shrimp, tofu, or rotisserie chicken

• Cream → Try evaporated milk or cashew cream for a lighter option

• Parmesan → Nutritional yeast or vegan parmesan for dairy-free

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Serving Ideas & Occasions

This healthy Alfredo is satisfying on its own, but you can serve it with:

• A fresh arugula or spinach salad

• Roasted garlic green beans or asparagus

• Keto garlic bread or almond flour biscuits

• Sparkling water with lemon or a glass of dry white wine

Perfect For:

• Busy weeknight dinners

• Low-carb or keto meal plans

• Family dinners—even picky eaters love it

• Meal prep (just store zoodles separately for best texture)

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Nutrition & Health Notes

This dish offers a creamy, indulgent taste while staying within most low-carb and gluten-free dietary needs.

Approximate Nutrition (per serving, based on 4 servings):

• Calories: 420

• Protein: 35g

• Fat: 28g

• Carbs: 6g net

• Fiber: 2g

• Sugar: 3g

• Gluten-Free & Keto-Friendly

Health Benefits:

• High-protein from chicken, supports muscle and satiety

• Low in carbs thanks to zucchini noodles

• Packed with vitamins C, A, and potassium from zucchini

• Can be made dairy-free and paleo with simple swaps

• Ideal for blood sugar control and weight management

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FAQs About Chicken Alfredo with Zucchini Noodles

1. Do zucchini noodles taste like pasta?

They don’t taste like traditional pasta but have a mild flavor and soft texture that’s great for soaking up sauces. They offer a fresh, veggie-forward experience.

2. Can I make this dairy-free?

Yes! Use coconut cream or cashew cream instead of dairy, and replace Parmesan with nutritional yeast or a vegan cheese substitute.

3. How do I keep zoodles from getting watery?

Don’t overcook them. Also, salting and draining them before cooking can remove excess moisture.

4. Can I prep this meal ahead?

Yes, but store the sauce and zoodles separately. Reheat sauce and toss with fresh or lightly reheated zoodles just before serving for best texture.

5. Can I freeze this recipe?

It’s not recommended to freeze zoodles (they become mushy), but you can freeze the cooked chicken and Alfredo sauce. Spiralize fresh zucchini when ready to serve.

6. What kind of spiralizer should I use?

A handheld or countertop spiralizer works well. You can also buy pre-spiralized zucchini in most grocery stores.

7. Is this a good recipe for keto diets?

Absolutely. It’s high in fat, moderate in protein, and low in carbs, making it perfect for keto and other low-carb lifestyles.

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