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!
February 20 2017 recipe by Anne Aobadia, photo by Emma Shevtzoff, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Dinner, Meal
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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Making low carb simple
Instructions
Fry the bacon until crispy and cooked through. Drain, and set aside in a bowl or on a plate.
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.
Sauté the spinach until it shrinks, but no more. Set aside.
Add cream to the pan and let boil for a few minutes. Add parmesan cheese, bacon, chicken, and spinach. Salt and pepper to taste.
Lower the heat and let simmer while parboiling the cauliflower.
Divide the cauliflower into small florets, no bigger than walnuts. You can use either fresh or frozen.
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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💬 Have you tried this recipe?
What did you think? Please share your thoughts in the comment section below!
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200 comments
151
Reply to comment #150 by Shari
Kristin Parker Team Diet Doctor
June 19 2019
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.
152
Brittany
June 24 2019
De-goodamn-licious. Thank you!
153
Donna
July 7 2019
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
154
Reply to comment #153 by Donna
Kristin Parker Team Diet Doctor
July 9 2019
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.
155
Shaan A Hebert
July 22 2019
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!
- 1 comment removed
157
Ellie
August 5 2019
Very tasty! I used chicken mince. Cooks fast. Ready in minutes.
158
Tina
August 8 2019
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!
159
Margaret
August 10 2019
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
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Reply to comment #159 by Margaret
Kristin Parker Team Diet Doctor
August 11 2019
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.
161
Jennifer
September 8 2019
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!
162
Jose Luis Minarro
September 14 2019
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
163
Reply to comment #162 by Jose Luis Minarro
Kristin Parker Team Diet Doctor
September 14 2019
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.
164
laurie
September 24 2019
The Alfredo is absolutely fabulous! Thank you!
165
Gabby
September 29 2019
I don’t understand where that Many carbs come from. Is it the cauliflower?
- 1 comment removed
167
Belinda
October 6 2019
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
168
Raven Nevermore
October 6 2019
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
169
Reply to comment #167 by Belinda
Kristin Parker Team Diet Doctor
October 15 2019
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.
170
Isa
November 16 2019
Freaking A-MA-ZING! So good, so rich (in a good way)! First KETO recipe ever, I'm hooked!
171
Reply to comment #134 by Merishka
Susie
November 16 2019
Just leave out the spinach this time. Makes the dish lower carb too! I always have a bag of frozen spinach to hand.
- 1 comment removed
173
Kelli Jones
January 4 2020
I substituted broccoli for the cauliflower as that's all I had. Turned out delicious.
174
Cristina Salgado
January 9 2020
This came out so delicious wow!!
175
jeff41
January 11 2020
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.)
176
Carol
January 18 2020
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.
177
Amy Giddins
January 30 2020
Love this meal, it's very tasty
178
Richard Poole
February 15 2020
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.
179
Paula
February 18 2020
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.180
Melissa A
March 22 2020
I LOVED this! I was (really) short on cauliflower, so I made up the difference with broccoli and brussel sprouts. It was amazing!!
181
Bridget
March 29 2020
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
182
Stephaniehall529
April 26 2020
This is insanely delicious, I like it better than regular alfredo which is saying something.
183
Djamila Francisco-Wilson
June 8 2020
Can I substitute the chicken breast for boneless chicken thigh?
Reply: #184
184
Reply to comment #183 by Djamila Francisco-Wilson
Crystal Pullen Team Diet Doctor
June 8 2020
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.
185
Kelly
September 27 2020
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
186
Reply to comment #185 by Kelly
Crystal Pullen Team Diet Doctor
September 28 2020
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!
187
Carrie
October 16 2020
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
188
Reply to comment #187 by Carrie
Crystal Pullen Team Diet Doctor
October 16 2020
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!
189
Laura C
November 13 2020
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
190
Reply to comment #189 by Laura C
Crystal Pullen Team Diet Doctor
November 13 2020
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
191
Reply to comment #190 by Crystal Pullen
Diane
January 2 2021
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!
- 1 comment removed
193
Angelica zambrano
January 19 2021
Which is best, Butter or animal fat?
Reply: #194
194
Reply to comment #193 by Angelica zambrano
Crystal Pullen Team Diet Doctor
January 20 2021
Which is best, Butter or animal fat?
Butter is preferable for this recipe.
195
linlog15
January 24 2021
This is by far one of our favorite meals. Excellent. Love it. will definitely do this one again and share the recipe.
Reply: #196
196
Reply to comment #195 by linlog15
Kerry Merritt Team Diet Doctor
January 24 2021
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!
197
Denney
February 24 2021
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.
198
Julie B
May 18 2021
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!
199
POOINIE
August 2 2021
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
200
POOINIE
August 2 2021
EG this one is 8 servings which is huge for 2?!
201
Reply to comment #199 by POOINIE
Kristin Parker Team Diet Doctor
August 2 2021
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.
202
Miche Smith
November 12 2021
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.
203
Denise
January 17 2022
This is a nice recipe for a cold day. I added some sun-dried tomatoes and it was excellent. I recommend this recipe!! 😊
Reply: #204
204
Reply to comment #203 by Denise
Kristin Parker Team Diet Doctor
January 17 2022
This is a nice recipe for a cold day. I added some sun-dried tomatoes and it was excellent. I recommend this recipe!! 😊
Thank you Denise, I am glad you enjoyed this dish!
205
Jeannine
February 10 2022
This was absolutely fantastic. I made fettuccini for my family, who are not Keto, and reserved half the cauliflower to serve as my "noodles." It was a huge hit. Definitely going in the rotation. I also cheated and used pre-cooked chicken breast and it was still insanely yummy.
206
Carole
December 8 2022
Excellent! I made it pretty much per the recipe except I cooked chicken breasts sous vide (45 minutes) and then cut it up. Then I briefly sautéed the garlic and cut up cooked chicken. Only thing I might want more of in the recipe is spinach. I bought a 5 oz bag of baby spinach but it didn't seem like much after cooking, so I think next time I'll use two 5-oz bags. Family loved the recipe.
Reply: #207
207
Reply to comment #206 by Carole
Kerry Merritt Team Diet Doctor
December 8 2022
Excellent! I made it pretty much per the recipe except I cooked chicken breasts sous vide (45 minutes) and then cut it up. Then I briefly sautéed the garlic and cut up cooked chicken. Only thing I might want more of in the recipe is spinach. I bought a 5 oz bag of baby spinach but it didn't seem like much after cooking, so I think next time I'll use two 5-oz bags. Family loved the recipe.
Sounds great, Carole! So glad your family enjoyed it!
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