Keto avocado Alfredo sauce with zoodles and chicken

Keto avocado Alfredo sauce with zoodles and chicken

Do you crave pasta Alfredo but don't want the carbs? Well, try our healthy keto version. We use spiralized zucchini instead of pasta and top it with a creamy avocado sauce and seasoned chicken. There, pasta urge satisfied.
December 30 2020 recipe by , photo by , nutritional review by in Recipes, Dinner, Meal

Keto avocado Alfredo sauce with zoodles and chicken

Do you crave pasta Alfredo but don't want the carbs? Well, try our healthy keto version. We use spiralized zucchini instead of pasta and top it with a creamy avocado sauce and seasoned chicken. There, pasta urge satisfied.
USMetric
4 servingservings

Ingredients

Avocado Alfredo sauce and zoodles
  • 1 lb 450 g zucchini, spiralized
  • 1 (7 oz.) 1 (200 g) avocadoavocados
  • 1 cup 240 ml heavy whipping cream
  • 1 cup (2¾ oz.) 240 ml (80 g) shredded Parmesan cheese
  • 1 1 garlic clove, mincedgarlic cloves, minced
  • ¼ cup (1⁄8 oz.) 60 ml (4 g) fresh parsley
  • 1 tbsp 1 tbsp lemon juice
  • salt and ground black pepper
Chicken
  • 11⁄3 lbs 600 g boneless chicken thighs
  • 1 tsp 1 tsp dried thyme
  • 1 tsp 1 tsp garlic powder
  • salt and ground black pepper, to taste
  • 2 tbsp 2 tbsp olive oil
Garnish
  • 2 tbsp 2 tbsp fresh parsley (optional)
  • salt and ground black pepper
  • 4 tbsp 4 tbsp shredded Parmesan cheese
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Instructions

Instructions are for 4 servings. Please modify as needed.

  1. If using whole zucchini, spiralize it or cut it into zoodles and set it aside.
  2. Add the avocado, heavy whipping cream, shredded Parmesan cheese, garlic clove, fresh parsley, and lemon juice to a saucepan and blend until smooth with an immersion blender. (Or blend in a food processor, then transfer to a saucepan.)
  3. In the saucepan, bring the sauce to a boil over medium heat. Season with salt and ground black pepper to taste. Lower the heat and let the sauce simmer while you prepare the chicken.
  4. Season the boneless chicken thighs with dried thyme, garlic powder, salt, and ground black pepper.
  5. Heat a large frying pan with olive oil over medium heat. Fry the chicken for about six minutes per side or until the center is no longer pink.
  6. Right before serving, toss the zoodles together in the Alfredo sauce until they are completely covered.
  7. Slice the chicken. Plate the creamy zoodles and place sliced chicken on top. Garnish with shredded Parmesan cheese, ground black pepper, and fresh parsley.

Tip

If you don't have a spiralizer, you can often buy packaged spiralized zucchini. You can also just use a vegetable peeler or a sharp knife to make noodle-like ribbons.

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What did you think? Please share your thoughts in the comment section below!

16 comments

  1. 1
    Mary Lynn
    February 13 2021
    This was SO delicious! Fast to make, satisfying and creamy. Totally putting it in the meal rotation. Wish I could share my photo.
    Reply: #2
  2. 2
    Reply to comment #1 by Mary Lynn
    Mary Lynn
    February 13 2021
    P.S. used smoked salmon in mine - perfect!
  3. 3
    Will
    April 22 2021
    It was delicious, but i think the zoodles actually need to cook for 5-6 minutes in the boiling sauce to get soft enough, they were a little too hard for me
    Reply: #4
  4. 4
    Reply to comment #3 by Will
    Charlotte Zwart Team Diet Doctor
    April 22 2021

    It was delicious, but i think the zoodles actually need to cook for 5-6 minutes in the boiling sauce to get soft enough, they were a little too hard for me

    Thank you for sharing! Yes, you can do that if you prefer the zoodles softer.

  5. 5
    Barry
    May 25 2021
    This was really tasty, and so quick. you need to have a little blurb at the top of the recipe telling people how easy it is to make.

    It s great for a weeknight

  6. 6
    jessicasoul8
    June 14 2021
    Love it. So yummy. Thanks for sharing. Only issue was: I made extra sauce, but when i heated up next day, it turned into a disaster. Oil completed separated from the sauce, didn't go back the consistency like in this video. Why?
    Reply: #7
  7. 7
    Reply to comment #6 by jessicasoul8
    Crystal Pullen Team Diet Doctor
    June 14 2021

    Love it. So yummy. Thanks for sharing. Only issue was: I made extra sauce, but when i heated up next day, it turned into a disaster. Oil completed separated from the sauce, didn't go back the consistency like in this video. Why?

    You must be extra cautious with reheating a cream based sauce to prevent it breaking. Low heat, reheated slowly with lots of whisking will help.

  8. 8
    Julie
    August 6 2021
    I’ve been trying the recipes for every meal of every day for 6 days and this is the first one that I felt there wasn’t enough protein. I was still hungry after eating it, I had to go back and cook more chicken. The recipe itself was divine, so tasty.
  9. 9
    Suzanna Erickson
    September 10 2021
    Really yummy! Definitely making this recipe again. Surprisingly simple to make and quick too. Perfect for a weeknight dinner.
  10. 10
    Ray
    September 12 2021
    We went out and bought a spiral vegie machine lol for our Zucchini and that made the Zoodles so well it wasnt funny, and put it all together and WOW
    Bloody awesome
  11. 11
    Sandra
    October 9 2021
    Has anyone tried freezing this receipe ? Concerned about it being watery when reheating.
    Reply: #12
  12. 12
    Reply to comment #11 by Sandra
    Kristin Parker Team Diet Doctor
    October 11 2021

    Has anyone tried freezing this receipe ? Concerned about it being watery when reheating.

    Yes, with the zoodles and the alfredo, this could be watery when reheated. You could freeze a portion of the sauce without the zoodles and then when you reheat the sauce, pour it over some fresh zoodles.

  13. 13
    Carole
    May 16 2022
    Fabulous recipe, a new favorite! Only thing I did different (because I do zoodles a lot and bought the little machine to make them, which I recommend doing, it's worth the price) is that I sauté them for a short time in a big fry pan....not a lot, but I prefer just a bit of cooking to putting them raw into the sauce. Otherwise I did the recipe exactly as stated and it's totally delicious. I like the zoodles and sauce so much I can see myself making that as a side dish to have with other things. Next time I might add two cloves of garlic as I couldn't really taste it at all in the sauce. Family loved the recipe.
    Reply: #14
  14. 14
    Reply to comment #13 by Carole
    Kerry Merritt Team Diet Doctor
    May 16 2022

    Fabulous recipe, a new favorite! Only thing I did different (because I do zoodles a lot and bought the little machine to make them, which I recommend doing, it's worth the price) is that I sauté them for a short time in a big fry pan....not a lot, but I prefer just a bit of cooking to putting them raw into the sauce. Otherwise I did the recipe exactly as stated and it's totally delicious. I like the zoodles and sauce so much I can see myself making that as a side dish to have with other things. Next time I might add two cloves of garlic as I couldn't really taste it at all in the sauce. Family loved the recipe.

    Sounds great! Thanks for sharing!

  15. 15
    Carole
    June 6 2022
    This is a wonderful, delicious recipe and probably my top favourite at this point. I made it once with the thighs, and the second time I used pre-cooked (used my sous vide cooker) and cubed breast pieces. It was good, but I think the thighs were tastier! Otherwise, I made the recipe exactly as given and don't see any other changes to make, it's fabulous as is. I recommend getting a spiralizer. I use it for a lot of dishes, and I seem to mostly make zucchini squash zoodles, although there are numerous veggies you can spiralize. I found that the zucchini zoodles are a great and tasty substitute for spaghetti pasta. With my regular ground beef spaghetti sauce on top of the zoodles, it's a great keto meal. With leftover zoodles, you can save them and reheat with a bit of butter on top. Yum! I just remembered ONE small change I made to the recipe: I sautéed the zoodles for just a few moments to slightly soften them, and THEN I added the sauce. I do this when I use them for spaghetti "noodles" too.
    Reply: #16
  16. 16
    Reply to comment #15 by Carole
    Kerry Merritt Team Diet Doctor
    June 7 2022

    This is a wonderful, delicious recipe and probably my top favourite at this point. I made it once with the thighs, and the second time I used pre-cooked (used my sous vide cooker) and cubed breast pieces. It was good, but I think the thighs were tastier! Otherwise, I made the recipe exactly as given and don't see any other changes to make, it's fabulous as is. I recommend getting a spiralizer. I use it for a lot of dishes, and I seem to mostly make zucchini squash zoodles, although there are numerous veggies you can spiralize. I found that the zucchini zoodles are a great and tasty substitute for spaghetti pasta. With my regular ground beef spaghetti sauce on top of the zoodles, it's a great keto meal. With leftover zoodles, you can save them and reheat with a bit of butter on top. Yum! I just remembered ONE small change I made to the recipe: I sautéed the zoodles for just a few moments to slightly soften them, and THEN I added the sauce. I do this when I use them for spaghetti "noodles" too.

    So glad you enjoyed it, Carole! Thanks for your comment!

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