Healthy Chicken Alfredo with Zoodles Recipe

If you’re looking for a low-carb, gluten-free, and guilt-free comfort food that doesn’t compromise on flavor, this Chicken Alfredo with Zoodles Recipe is the perfect solution. A wholesome twist on the classic Italian favorite, this dish replaces traditional pasta with zoodles—zucchini noodles—resulting in a light, nutritious, and satisfying meal. It’s rich, creamy, and loaded with protein, yet far lower in calories and carbs than its traditional counterpart.

Whether you’re following a keto, paleo, or Whole30 diet, or simply trying to eat healthier, this dish checks all the right boxes. The creamy Alfredo sauce is made from scratch using wholesome ingredients, and the chicken provides lean protein, making this a balanced and flavorful meal that comes together quickly and easily.

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🍽️ Prep Time:

15 minutes

🔥 Active Cooking Time:

20 minutes

🧊 Resting Time:

5 minutes

⏱️ Total Time:

40 minutes

🍴 Servings:

4

🔥 Calories (per serving):

Approximately 420 kcal

🌍 Cuisine:

Italian-American, Low-Carb

🍽 Course:

Main Course, Dinner

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🛠 Equipment Needed

• Spiralizer (for making zoodles)

• Large skillet or sauté pan

• Knife and cutting board

• Tongs or spatula

• Measuring cups and spoons

• Grater (for Parmesan cheese)

• Mixing bowl (optional)

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🧾 Ingredients

For the Chicken:

• 2 boneless, skinless chicken breasts

• 1 tablespoon olive oil

• Salt and black pepper to taste

• 1 teaspoon garlic powder

• 1 teaspoon Italian seasoning (optional)

For the Alfredo Sauce:

• 1 tablespoon unsalted butter

• 2 cloves garlic, minced

• 1 cup heavy cream (or full-fat coconut cream for dairy-free)

• ½ cup grated Parmesan cheese

• Salt and pepper to taste

• Pinch of nutmeg (optional)

For the Zoodles:

• 3 medium zucchinis, spiralized

• 1 tablespoon olive oil

• Salt to taste

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👨‍🍳 Instructions

Step 1: Prepare the Chicken

1. Pat the chicken breasts dry and season both sides with salt, pepper, garlic powder, and Italian seasoning.

2. In a large skillet over medium heat, heat olive oil.

3. Add chicken and sear for 5–6 minutes per side until golden brown and cooked through (internal temperature should be 165°F/74°C).

4. Remove chicken from the skillet, let it rest for 5 minutes, then slice into thin strips.

Step 2: Make the Alfredo Sauce

1. In the same skillet, reduce heat to medium-low and add butter.

2. Sauté minced garlic for about 30 seconds until fragrant.

3. Slowly add heavy cream and stir continuously. Let it simmer gently for 3–4 minutes.

4. Add grated Parmesan cheese and continue stirring until fully melted and sauce thickens slightly.

5. Season with salt, pepper, and a pinch of nutmeg if desired.

6. Turn off heat and set sauce aside.

Step 3: Prepare the Zoodles

1. While the sauce is cooking, spiralize your zucchini into noodles.

2. In another skillet, heat olive oil over medium heat.

3. Add the zoodles and sauté for 2–3 minutes until just tender. Avoid overcooking to prevent sogginess.

4. Lightly season with salt and toss to coat.

Step 4: Assemble the Dish

1. Add the cooked chicken slices into the Alfredo sauce and stir gently to coat.

2. Add the zoodles to the skillet and toss everything together to combine.

3. Cook for 1 more minute to warm through.

4. Serve immediately, garnished with extra Parmesan cheese and fresh parsley if desired.

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🧬 Nutrition Information (Per Serving)

• Calories: 420 kcal

• Protein: 32g

• Fat: 28g

• Carbohydrates: 8g

• Fiber: 2g

• Sugar: 4g

• Net Carbs: 6g

• Sodium: 480mg

• Cholesterol: 100mg

Nutritional values are approximate and may vary based on ingredient brands and serving size.

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📝 Tips & Variations

• Dairy-Free Option: Use coconut cream and a dairy-free cheese substitute for the Alfredo sauce.

• Vegetarian Version: Skip the chicken and add sautéed mushrooms or tofu for a hearty vegetarian meal.

• Protein Boost: Add cooked shrimp or turkey slices for a different protein profile.

• Extra Veggies: Add baby spinach, cherry tomatoes, or bell peppers for added nutrition and color.

• Thicker Sauce: Let the Alfredo sauce simmer a bit longer if you prefer a thicker consistency.

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💡 Why Choose Zoodles?

Zoodles are a fantastic substitute for pasta:

• Low in Carbs: Zucchini has only a fraction of the carbohydrates found in pasta.

• Gluten-Free: Perfect for those with gluten sensitivity or celiac disease.

• Nutrient-Dense: Packed with vitamins A and C, potassium, and antioxidants.

• Hydrating: Zucchini is high in water content, helping you stay hydrated and feel full longer.

By swapping pasta for zoodles, you retain the creamy decadence of Alfredo without the carb-heavy aftermath, making this Chicken Alfredo with Zoodles Recipe a win-win for your taste buds and health goals.

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🌿 Serving Suggestions

• Pair with a side salad dressed with olive oil and balsamic vinegar.

• Enjoy with a glass of dry white wine like Pinot Grigio or Sauvignon Blanc.

• Serve with low-carb garlic bread or almond flour rolls for a heartier meal.

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✅ Storage & Reheating

• Storage: Keep leftovers in an airtight container in the refrigerator for up to 3 days.

• Reheating: Reheat gently in a skillet over low heat, stirring frequently. Avoid using a microwave if possible to prevent the zoodles from becoming mushy.

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Final Thoughts

This Chicken Alfredo with Zoodles Recipe is an easy, delicious, and wholesome dinner option for busy weeknights, yet elegant enough to impress guests. With fewer carbs, more nutrients, and plenty of creamy satisfaction, it’s a modern take on a timeless comfort food. Try it tonight and enjoy all the flavors you love—without the guilt.