If you’re craving a rich, creamy, and comforting dish without the carbs, this Keto Chicken Alfredo Casserole is your go-to recipe. Packed with tender chicken, a luscious creamy Alfredo sauce, and plenty of cheesy goodness, this casserole is a perfect dish for anyone following a low-carb or keto lifestyle. It’s filling, flavorful, and easy to prepare, making it a fantastic weeknight dinner or a meal prep option for busy days.

This keto-friendly version of Chicken Alfredo is not only satisfying but also optimized for health-conscious individuals seeking to maintain a healthy weight or manage their macros. Each serving is carefully crafted to offer the ultimate indulgence without sacrificing nutrition.

Why This Keto Chicken Alfredo Casserole is Perfect for You

The standard Chicken Alfredo casserole is delicious, but often loaded with carbs from pasta or flour-thickened sauces. In this keto version, we replace the pasta with shredded zucchini, which not only cuts down the carbs but also provides a boost of vitamins and fiber. The creamy Alfredo sauce is made using heavy cream and cream cheese instead of traditional flour-based roux, which keeps the texture velvety and smooth without adding unnecessary carbohydrates.

Benefits of This Keto Chicken Alfredo Casserole

  1. Low-Carb & Keto-Friendly: This dish fits perfectly into your keto meal plan by keeping your carbs low and fat content high, ensuring you stay in ketosis.
  2. High in Protein: With chicken as the base protein source, this casserole provides plenty of protein, essential for muscle maintenance and repair.
  3. Rich in Healthy Fats: Ingredients like heavy cream, cheese, and butter provide healthy fats that support your energy levels and help curb hunger.
  4. Gluten-Free: This casserole is naturally gluten-free, making it a great choice for those with dietary restrictions.
  5. Weight Loss Support: If you are following the WW (Weight Watchers) program, this recipe is a great way to enjoy a hearty meal with low SmartPoints.

Keto Chicken Alfredo Casserole: Ingredients

Here’s a list of all the ingredients you’ll need to prepare your keto chicken Alfredo casserole:

  • 2 pounds (about 900g) of boneless, skinless chicken breast or thighs (cooked and shredded)
  • 2 medium zucchinis, shredded (or use pre-shredded zucchini if available)
  • 3 tablespoons of olive oil or butter for sautéing
  • 1 cup of heavy cream (use full-fat, not low-fat for best results)
  • 8 ounces (225g) of cream cheese, softened
  • 1 ½ cups of shredded mozzarella cheese (divided into two parts)
  • 1 cup of freshly grated Parmesan cheese
  • 4 cloves of garlic, minced
  • 1 teaspoon of onion powder
  • 1 teaspoon of garlic powder
  • 1 teaspoon of Italian seasoning
  • ½ teaspoon of salt (adjust to taste)
  • ¼ teaspoon of black pepper (adjust to taste)
  • ½ cup of chicken broth (preferably low-sodium)
  • ¼ cup of fresh parsley, chopped (for garnish)

Instructions for Preparing Keto Chicken Alfredo Casserole

Step 1: Prepare the Chicken

  1. Start by preheating your oven to 375°F (190°C).
  2. Cook the chicken. If using raw chicken breasts, you can either pan-fry or bake them. To pan-fry, heat 1 tablespoon of olive oil or butter in a large skillet over medium heat. Season the chicken with salt, pepper, and garlic powder.
  3. Sear the chicken on both sides for about 5-7 minutes per side until golden brown and cooked through (internal temperature should reach 165°F or 75°C). Alternatively, you can bake the chicken in the oven for 20-25 minutes.
  4. Once cooked, remove the chicken from the heat and allow it to rest for a few minutes. Shred the chicken into bite-sized pieces using two forks.

Step 2: Prepare the Zucchini

  1. While the chicken is cooking, shred the zucchini using a box grater or a food processor.
  2. Place the shredded zucchini in a clean kitchen towel or cheesecloth, then squeeze out the excess moisture to avoid soggy casserole.

Step 3: Make the Alfredo Sauce

  1. In a medium saucepan, melt 2 tablespoons of butter over medium heat. Add minced garlic and cook for 1-2 minutes, stirring frequently to avoid burning.
  2. Pour in the heavy cream and bring it to a simmer. Reduce the heat to low and stir in the cream cheese. Continue stirring until the cream cheese melts and the sauce becomes smooth.
  3. Add 1 cup of Parmesan cheese, 1 cup of shredded mozzarella, onion powder, garlic powder, and Italian seasoning to the sauce. Stir constantly until the cheese is fully melted and the sauce is thick and creamy.
  4. If the sauce becomes too thick, you can add chicken broth a little at a time to reach your desired consistency.

Step 4: Assemble the Casserole

  1. In a large mixing bowl, combine the shredded chicken and zucchini.
  2. Pour the Alfredo sauce over the chicken and zucchini mixture. Stir to coat everything evenly in the sauce.
  3. Transfer the mixture into a lightly greased 9×13-inch baking dish.
  4. Sprinkle the remaining ½ cup of shredded mozzarella on top.
  5. Bake in the preheated oven for 20-25 minutes, or until the top is golden and bubbly.

Step 5: Garnish and Serve

  1. Remove the casserole from the oven and let it cool for a few minutes before serving.
  2. Garnish with fresh parsley for added color and flavor.

Nutritional Information (Per Serving)

This keto chicken Alfredo casserole is not only rich in flavor but also well-balanced in terms of macros for a keto diet. Here’s a breakdown of the estimated nutrition:

  • Calories: 380 kcal
  • Fat: 26g
    • Saturated Fat: 12g
    • Monounsaturated Fat: 9g
  • Protein: 38g
  • Carbohydrates: 6g
    • Fiber: 2g
    • Net Carbs: 4g
  • Sugar: 3g
  • Cholesterol: 95mg
  • Sodium: 720mg
  • Potassium: 400mg

SmartPoints (WW)

This Keto Chicken Alfredo Casserole is not just keto-friendly but also WW-friendly. On the Weight Watchers (WW) program, the points breakdown is as follows:

  • PersonalPoints™: 6 points per serving
  • Blue Plan: 6 points per serving
  • Green Plan: 7 points per serving
  • Purple Plan: 6 points per serving

Note: SmartPoints can vary based on ingredient substitutions or portion sizes. To ensure the most accurate tracking, always refer to the official WW app or website for updates on SmartPoints values.

Pro Tips for the Best Keto Chicken Alfredo Casserole

  • Chicken Substitutes: You can substitute chicken with turkey or even cooked shrimp for a different variation of this dish.
  • Zucchini Tips: Make sure to squeeze out as much moisture from the zucchini as possible to prevent a watery casserole.
  • Make-Ahead: This casserole is great for meal prepping. You can prepare it ahead of time, refrigerate it, and then bake it when you’re ready to eat.
  • Leftovers: Store leftovers in an airtight container in the fridge for up to 3-4 days. This casserole also freezes well for up to 2-3 months.
  • Dairy-Free Option: If you want to make this recipe dairy-free, substitute the heavy cream with coconut cream and use dairy-free cheese alternatives.

Serving Suggestions

This casserole is hearty on its own, but you can pair it with some low-carb side dishes like:

  • Roasted broccoli or cauliflower: These vegetables are excellent complements to the richness of the Alfredo sauce.
  • Cauliflower rice: A perfect way to add a low-carb “rice” base to soak up the creamy sauce.
  • Keto garlic bread: If you’re craving something to dip, keto-friendly garlic bread will fit the bill.

Conclusion

This Keto Chicken Alfredo Casserole is a satisfying, creamy, and comforting dish that satisfies your cravings while keeping your carbs low. Whether you’re following a keto, low-carb, or Weight Watchers program, this casserole provides a healthy, filling meal that the whole family will enjoy. With a rich and flavorful Alfredo sauce, tender chicken, and the perfect balance of cheese, this dish will soon become a staple in your meal rotation.

Try this recipe today, and enjoy the taste of indulgence without the guilt!