When you think of pasta or Fettuccini Alfredo on the Keto diet, you are probably thinking of those spiral-cut zucchini noodles, which are good from time to time. But you may be craving that al dente bite of some nice noodles and those wet zucchini noodles just aren’t going to cut it. Well, thankfully there is a type of noodle that you can eat if you are eating Keto, and they are REALLY good.
Shirataki Noodles are made from a type of Japanese Konjac Root, which is mostly fiber and very few calories. Each serving of Shirataki Noodles has only 1 Net Carb in it, and I typically eat a large bowl which would have two suggested servings in it, so only 2 Net Carbs from the noodles. Introduce chicken, some cheeses, and heavy whipping cream, and you’ve got yourself a hearty High Fat Low Carb pasta dish that probably actually has fewer carbohydrates than a comparable dish made with those Zoodles!
We get asked a lot about the carbohydrate content in Shirataki Noodles, and that can vary from one manufacturer to the next, as one will report that they only have 3 Grams of Total Carbohydrates with 3 Grams of Dietary Fiber (Zero Net Carbs), while the brand that we personally use says that they have 4 Total Carbohydrates with 3 Dietary Fiber (1 Net Carb). Either way it is so close to count that I am sure one of the companies is rounding up and the other is rounding down.
KETO CREAMY CHICKEN ALFREDO RECIPE
Ease of Preparation: Easy
Prep Time: 10 Minutes
Cooking Time: 25-30 Minutes Baked
Total Time: 35-40 Minutes
- 2 Pounds Chicken Breasts or Tenders
- 4 x 7 oz Packages of Shirataki Fettuccini Noodles
- Black Pepper
- Cayenne Pepper (optional)
- 2 Tablespoons Olive Oil
- 4 Tablespoons Salted Butter
- 5 Ounces Boursin Cheese (I like the Shallot and Chive variety)
- 3/4 Cup Heavy Whipping Cream
- 1/2 Cup Grated Parmesan & Romano Cheese
- Season the Chicken Breast with Salt and Pepper, and place into Medium High Heat Skillet with Olive Oil to brown it.
- When the chicken is about halfway cooked remove it from the pan and slice the chicken breasts and return them to the pan. (This also makes a great Hibachi Style Chicken Breast as is, like Benihana)
- Cook the Chicken Breast completely, and then remove it from the pan and set it aside for now.
- Put Butter in the pan and melt it, along with the Boursin Cheese.
- After melting the Butter and the Boursin Cheese, pour the Heavy Whipping Cream in and stir.
- Simmer sauce until it begins to thicken, and then add the Chicken Breast back into the pan.
- Before cooking with the Shirataki Noodles it is very important that you drain the liquid that they come in from the pouches, and rinse them out 1 to 2 times with cold water and drain them again. This helps remove the natural Earthy taste that they have. If you do not do this it may taste like it has a subtle “raw potato” like flavor to it. If you rinse them properly and cook them for a couple minutes in the pan you shouldn’t detect that at all.
- Place the Shirataki Noodles in the pan and cook for 3 minutes or slightly longer. Do not cook much longer than that. You really are just trying to heat the noodles up in the pan.
- Remove from heat and serve warm.
Comment Below what your thoughts are on the Shirataki Noodles, and what other dishes you like to make with them!
What is the brand name of the noodles you used?
Send link for noodles please
Pamela, I linked the word “Shirataki Noodles” to where you can buy some. Click on that word here in the recipe to get there! 🙂
Can regular philly cream cheese be used in place of the Boursin?
Yes. If you use that you will just want to add in some Garlic and seasonings to your liking. The Bousin Cheese comes pre-seasonsed.
I’ve used Miracle Noodles before and now I will try this Alfredo sauce. Looks great!
Thanks! It sure beats the jars at the store.
I didn’t see the nutritional list for this whole dish. Do you gave one? Servings?
I didn’t care for the Shirataki noodles…they taste too fishy for me.
That’s the first that I have ever heard them described as fishy. But all of our taste buds are different after all. Some others have suggested Palm Noodles. I haven’t tried those yet though.
You need to rinse them for a long time. I rinse mine a good two minutes but they are good after that.
Rinse after you cook them or before?
Before you cook them. I rinse them right in their original package.
use zuchinni noodles instead of shirtake noodles , their better in my opinion
Butter separates. How can I fix?
It should mix with the Heavy Whipping Cream and Cheese pretty well.
Hi. The butter will “break” the sauce if you either try to microwave it to reheat or if you cook on too high heat. Also, don’t use a lid. The way I make Alfredo is 2T butter on med high, when almost tan put in about a cup of heavy cream. Let boil and reduce a bit. Take off heat and add 1/2 cup parm. When totally incorperated, back on heat, add noodles, grate fresh parm. These amounts are estimated. Add more cream if too thick and more cheese if you need more depth. S and P are good too. ( For a larger amount start with half stick of butter and adjust acordingly.) I omit the garlic as the original recipe doesn’t call for it. If you want to reheat the next day it must be done gently. I sometimes use defrost on the microwave for a gentler reheat.
What are the macros for this recipe? You could consider adding macros as it’s easier to decide if i want to make it or not.
love the recipe but that music was AWFUL – it was 1970/80’s seedy motel sex videos that are always in the police drama’s!!! Please – Get some better music!!
Have you seen the Spinach and Artichoke Dip video, just sayin’ LOL!
Could you please put the nutritional info for the whole dish (and # of servings) , along with macros (total carbs)? This is an extremely high calorie dish and if you are trying to lose any weight, I would recommend halving it if possible and then having a small portion of that. But can we halve it? Exactly? I’ve made some dishes like this and they are so amazingly good (don’t even need noodles !) that I’ve stopped for now because- portion control! ;-). Please answer the people who have asked for info-thanks.
Dee, thanks for pointing that out! We now have that updated.
I don’t see where it’s updated with the serving size…. it just says “serving size”
You can go to Walmart. com website for the noodles. They are much cheaper.
I just bought those noodle at Walmart,I am going to try your recepe
Awesome. Just dont skip draining the fluid from the bag, and then filling it with cold water and draining two more times. That liquid they come in has a really starchy flavor.
Can you add broccoli and mushrooms to this? I am new to this.
Yes, both have a little bit of carbs in them, so just be sure to count those too. Broccoli and Mushrooms are good foods to eat on Keto, and you want to source a lot of your daily carbs from natural vegetables too 🙂
The recipe is super easy and the sauce is so tasty! The noodles are … the texture of the pasta is very different. They are firm and slippery. My 19 year old son couldn’t eat it. I ate it but had to choke them down. I know some people wont be effected by the texture and the flavor of this recipe is very good!!
Practice cooking with them, they take a little bit of experience to make them just right.
This looks wonderful! trying this tonight over zucchini noodles.
How exactly do you make zucchini noodles if you don’t mind me asking? That is without any kind store bought noodle maker?
You pretty much need a store-bought zucchini noodle maker to do it. Otherwise you could cut ribbons with a veggie peeler, but that’s a lot of work and very wide.
I have a question, what are the alternatives for Boursin Cheese ?
Cream Cheese plus add Garlic and Shallots.
On another site, they suggested rinsing noodles really good, blot excess misture on kitchen towel, then heating them in a non-stick pan for a few minutes constantly tosding to really dry them out. Them add sauce. Takes sliminess away. Havent tried it yet, but I will!
Careful not to over-cook them. they get firm and rubbery when overcooked.
The earthy or fushy scent is eliminated if you cook them in a separate frying pan first as the directions state on the package. Then heat them in the sauce..
That does help draw the moisture out of them for sure. Also, not all brands have the same smell/taste too.
Am I reading this correctly, we need 4 7 oz packages of noodles?
Yes, to make the full recipe I use Four of the 7oz noodle packages.
Crazy question, did you boil the noodles before you added to the sauce or skipped boiling entirely? I’d definitely like to avoid the rubbery texture
Can u use udon noodles instead
If you are not adhering to a Keto diet plan feel free to eat it how you prefer. If you are asking if Udon noodles are specifically allowed in strict Keto, that answer would be no.
where does it say to add the parmesean?
Nice, I will have to try this. I have that exact same dishware!
Would you be able to provide me with the suggested serving size on the keto plan
Can you freeze and reheat this recipe?
I think the Chicken and Sauce would be fine to freeze and reheat. Just don’t do that to the noodles.
Can you reheat the dish the next day?
Yes, you can. The noodles will be a little firmer if you re-heat it later though. The Shiritaki Noodles are always best the first time. But you could also leave those out for the leftovers and just put fresh ones in when you reheat the chicken and sauce and that would probably turn out better.
I make boursin cheese. Ingredients are cream cheese, butter, garlic and chervil. If you don’t have chervil you will survive in this recipe.
ingredients list 2 different cheeses (parm and romano) on the same line. Is it 1/2 cup each or 1/2 cup total. Directions don’t list use of these cheeses. Do you add with the boursin, or just sprinkle on top of finished product? Thank you.
Robert, half a cup of either/or
This recipe was awesome. We used creame cheese instead and added some garlic and other spices in place of the Boursin cheese. We could not find it at the stores around here.
Good job! We are adding it to our Keto recipe book for further use.
Thanks Barb! The Boursin is just like a pre-seasoned cream cheese so you did the right thing by adding in your extra seasonings to compensate.
I made them for the first time tonight, We loved them, even my 11 and 1 year old picky eaters loved the noodles. I rinsed them about 3 times for a few minutes each, they tasted just like regular pasta to us.