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Keto Chicken Alfredo Casserole

 

This keto chicken Alfredo casserole is sure to silence your pasta cravings.

Boneless skinless chicken breasts and spaghetti squash come together for an authentic tasting keto alfredo chicken bake.

Enjoy all the flavors of this classic Italian dish without worrying about consuming too many carbs or gluten. 

This easy low carb chicken Alfredo dish is what I consider ultimate comfort food! It’s a keto chicken casserole the whole family will enjoy.

Be sure to check out all our keto chicken recipes for more delicious options!

Keto Chicken Alfredo Casserole

Keto Chicken Alfredo Casserole
Keto Chicken Alfredo Casserole

My family has always had a weakness for any recipe that featured creamy alfredo sauce. So I knew I needed to create a great recipe that used a homemade alfredo sauce that had all the flavor they loved without all the gluten.

Thankfully, by using heavy whipping cream and some cream cheese in the sauce, you can have a keto alfredo sauce recipe that gets the green light on a low-carb diet.

You’ll be proud to share a healthy, delicious meal made with simple ingredients. It truly is the perfect keto dinner solution.

What Is Spaghetti Squash?

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spaghetti squash sliced with a fork making it into strands
spaghetti squash sliced with a fork making it into strands

Spaghetti Squash Replacing Regular Pasta 

keto chicken Alfredo with spaghetti squash ingredients
keto chicken Alfredo with spaghetti squash ingredients

If you are not familiar with spaghetti squash, it’s a winter squash that gets its name from the long spaghetti-like strands that form when the cooked vegetable flesh is scraped with a fork. 

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The gluten-free community has been using it for years as a pasta alternative. 

Once the cooked squash flesh is pulled apart with a fork, it has the perfect consistency of pasta. It has a stringy texture that mimics its high-carb counterpart beautifully. 

And since it has a very mild taste, it really fools your taste buds. It’s no wonder it’s also known as “noodle squash.”

I prefer to use spaghetti squash over zucchini noodles because zucchini produces excess moisture when cooked.

The next time you are craving a pasta dish, I recommend you give this keto chicken alfredo recipe a try.

Can You Have Spaghetti Squash On Keto?

keto chicken Alfredo casserole with metal serving spoon
keto chicken Alfredo casserole with a metal serving spoon

Do you know what else is great about this winter squash? 

It’s low in carbs and keto-friendly! It clocks in at 9.5 total carbs and 7.6 net carbs per one-cup serving.

What’s more, it’s high in fiber. In fact, a one-cup serving packs 9% of your daily fiber needs. As a fan of keto-high fiber recipes, I keep recipes that use spaghetti squash in our keto meal planning rotation. 

All that fiber helps it stay keto-friendly.  This low-carb alternative for pasta Alfredo has only 5.9 net carbs per serving. Compared to regular pasta Alfredo, which typically has 40.5 net carbs. 

Ingredients Needed To Make A Low Carb Chicken Alfredo Casserole

keto Alfredo chicken casserole process pictures
keto Alfredo chicken casserole process pictures

Below are all the ingredients you’ll need to make this chicken Alfredo keto casserole. Note that the full printable recipe card is at the bottom of the page.

Spaghetti Squash Alfredo

  • Large spaghetti squash, about 3.5 pounds
  • Chicken breasts, sliced into cubes. You can also use boneless chicken thighs if you prefer.
  • Unsalted butter
  • Heavy cream
  • Softened cream cheese
  • Sea salt
  • Garlic powder
  • Onion powder
  • Nutmeg powder, just a pinch
  • Freshly cracked black pepper
  • Shredded Parmesan cheese

Cheese Topping

  • Shredded mozzarella cheese
  • Shredded Parmesan cheese

How To Make A Keto Chicken Alfredo Bake With Spaghetti Squash

keto Chicken Alfredo Bake
keto Chicken Alfredo Bake

You’ll begin by first cooking your spaghetti squash. There are several ways you can cook spaghetti squash. Your options vary from oven, microwave, and even instant pot. 

  • Microwave Instructions: Slice the squash in half lengthwise, remove the seeds, and microwave for about 15 minutes. Scrape the flesh for spaghetti strands. You could also microwave whole after poking the flesh all over and microwaving for about 25-30 minutes turning the squash halfway through the cooking process. 
  • Instant Pot Instructions: Slice the squash in half lengthwise, remove the seeds, and pressure cook for 7-8 minutes. Scrape the flesh for spaghetti strands. 
  • Oven Instructions: To bake in the oven. Slice the squash in half remove the seeds and place face down on a baking sheet and roast at 400 degrees for about 40-45 minutes. Then proceed to scrape the flesh for spaghetti strands. 

Once the squash is ready, it’s time to make the keto-friendly Alfredo sauce.

To make the sauce, in a small saucepan, melt the butter over medium-low heat. To the melted butter add the heavy cream, garlic powder, onion powder, salt, pepper, nutmeg powder, softened cream cheese, and shredded parmesan cheese.

Next, cook the sauce for about 5-7 minutes or until the cheeses melt completely and the sauce thickens. 

After you’ve made the Alfredo sauce, proceed to cut the chicken into 1-inch cubes and season them. 

Then pan-sear the chicken in a combination of olive oil and butter. Cook the chicken pieces until cooked through and lightly golden brown.

How To Assemble A Spaghetti Squash Chicken Alfredo Casserole

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To assemble the casserole grease well with butter a 13X9 inch baking dish, place the spaghetti squash strands into the baking dish, along with the cooked chicken and pour the Alfredo sauce over and toss well being sure everything gets coated. 

I then add a simple cheese topping to the casserole that complements the dish very well. To make the topping, just combine the mozzarella cheese and shredded Parmesan cheese. 

Then top the casserole before baking.

Bake the casserole for 35-45 minutes until golden brown. If at the 45-minute mark your casserole isn’t brown on the top, my favorite method is to broil at high for 3-5 minutes until golden brown.

You could alternatively place the prepared casserole into the squash shells and then place the spaghetti squash boats in a large casserole dish or rimmed baking sheet.

Lastly, garnish with fresh chopped parsley, and enjoy! Store any leftovers in an airtight container in the refrigerator for up 3 days.

Due to the cream sauce, I do not recommend freezing this casserole. I find that the sauce tends to separate once it thaws.

keto Chicken Alfredo Baked in a white rectangle pan
keto Chicken Alfredo Baked in a white rectangle pan

Can You Use Cooked Leftover Chicken In This Keto Chicken Casserole Dish?

Make this an easy keto chicken alfredo bake by using leftover rotisserie chicken. I recommend that you use half of the cooked chicken for this recipe.

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Consider visiting also visiting our Amazon Store for recommendations. You might be surprised by how many great keto options are at your disposal.

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keto chicken Alfredo casserole with metal serving spoon

Keto Chicken Alfredo Casserole

Yield: 10
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes

This keto chicken Alfredo casserole is sure to silence your pasta cravings. Boneless skinless chicken breasts and spaghetti squash come together for an authentic tasting keto alfredo chicken bake. Enjoy all the flavors of this classic Italian dish without worrying about consuming too many carbs or gluten. 

Ingredients

  • 1 large spaghetti squash, about 3.5 pounds
  • 2 tablespoons of unsalted butter
  • 3 cups of heavy cream
  • 2 ounces of softened cream cheese
  • 1 1/2 teaspoons of sea salt, divided
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon of nutmeg powder
  • 1 1/4 teaspoon of freshly cracked black pepper, divided
  • 1 cup of shredded Parmesan cheese
  • 1 1/2 pounds of chicken breasts cut into 1-inch cubes
  • 1 teaspoon of salt free Italian seasoning
  • 1 tablespoon of olive oil, to cook the chicken

Cheese Topping

  • 2 cups of shredded mozzarella cheese
  • 1 cup of shredded Parmesan cheese

Garnish

  • 1/4 cup of fresh parsley chopped, for garnish

Instructions

    1. Cut the chicken into 1-inch cubes and season with 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and Italian seasoning. Pan-sear the chicken in a large skillet with the two tablespoons of butter and olive oil on your stovetop over medium-high heat. Cook the chicken until it is golden and is fully cooked or reaches an internal temperature of 160 degrees F. Set it aside.
    2. Preheat the oven to 400 degrees if cooking the squash in the oven.
    3. Line a large baking tray with parchment paper to cook the spaghetti squash, and set it aside.
    4. Grease a 13X9 inch baking dish with butter for the casserole.

Spaghetti Squash Prep

1. Cut the ends of the spaghetti squash and cut the squash lengthwise.

2. Place each half of the spaghetti squash facedown onto the prepared baking tray. Bake the squash in the 400 degrees preheated oven for 45-50 minutes or until a knife inserted into the squash enters easily.

3. Flip the squash to the cut side and using a fork remove the seeds, then proceed to rake the squash with your fork to remove the spaghetti strands from the squash. This should happen easily. If not return the squash back into the oven and cook for another 10-15 minutes. If ready turn off the oven.

4. Once the squash is fully cooked and the spaghetti-like strands can be removed easily from the skin of the squash allow the squash to cool for about 15 minutes before removing scraping all the flesh of the squash.

5. Place all the spaghetti squash strands into a large bowl. Set it aside.

6. Proceed to make the keto alfredo sauce.

Keto Alfredo Sauce

  1. In a small saucepan, melt the butter over low heat.
  2. To the melted butter add the heavy cream, garlic powder, onion powder, salt, pepper, nutmeg powder, softened cream cheese, and shredded parmesan cheese.
  3. Cook the sauce over medium-low heat for about 5-7 minutes until the cheeses melt and the sauce thickens. Set it aside


Cheese Topping

  1. In a small bowl combine the shredded mozzarella cheese and shredded parmesan cheese. Top the casserole before baking.

Assembling The Alfredo Chicken Casserole

  1. Preheat the oven to 350 degrees.
  2. In a large bowl, add the spaghetti squash, the cooked chicken pieces, and the alfredo sauce, toss well. Stir well making sure that everything is coated well with the sauce.
  3. Spread the chicken squash mixture evenly into the buttered casserole dish.
  4. Top evenly with the cheese topping.
  5. Bake the casserole for 35-45 minutes until golden brown.
  6. Broil for 3-5 minutes if at the 45-minute mark the casserole hasn't browned.
  7. Store leftovers in the refrigerator for up to 3 days.


    Notes

    Ways To Cook Spaghetti Squash:

    • Microwave instructions: Slice the squash in half lengthwise, remove the seeds, and microwave for about 15 minutes. Scrape the flesh for spaghetti strands. You could also microwave whole after poking the flesh all over and microwaving for about 25-30 minutes turning the squash halfway through the cooking process. 
    • Instant Pot instructions: Slice the squash in half lengthwise, remove the seeds, and pressure cook for 7-8 minutes. Scrape the flesh for spaghetti strands. 
    • Oven instructions: To bake in the oven. Slice the squash in half remove the seeds and place face down on a baking sheet and roast at 400 degrees for about 40-45 minutes. Then proceed to scrape the flesh for spaghetti strands. 


    For a fun presentation, rather than placing the prepared Chicken Alfredo into a casserole dish, you could alternatively place it into the squash shells and then place the spaghetti squash boats in a large casserole dish or rimmed baking sheet before baking.

    Store any leftovers in an airtight container in the refrigerator for up 3 days. Due to the cream sauce, I do not recommend freezing this casserole. I find that the sauce tends to separate once it thaws.

    Nutrition Information:
    Yield: 10 Serving Size: 1
    Amount Per Serving: Calories: 325Total Fat: 21.8gSaturated Fat: 14.1gCholesterol: 95mgSodium: 480mgCarbohydrates: 9.5gNet Carbohydrates: 7.6gFiber: 1.9gSugar: .1gProtein: 5.4g

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