Keto Chicken Alfredo Casserole is an easy, cheesy low carb meal packed full of chicken, cheese, and cauliflower. It’s the perfect keto dinner solution for feeding the whole family.
Eating keto doesn’t mean you need to give up on classic comfort food. This super easy keto chicken Alfredo casserole is a low carb version of the classic Italian favorite.
We took our really popular Low Carb Pizza Casserole and turned turned it into this amazingly cheesy chicken alfredo dish. It’s made with only a few simple ingredients, lots of cheese, including our keto alfredo sauce, and bite size pieces of cauliflower that take the place of the traditional pasta.
Even better, this recipe is quick and easy to put together making it perfect for busy weeknights any time of the year.
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What You’ll Need
- Cauliflower florets – Cut them into bite-size pieces before using. You can get either pre cut florets or a full head of cauliflower.
- Chicken breast – We seasoned and cooked chicken breast for this recipe but you could easily use chicken thighs instead, or a mix of the two. You could also make a batch of Crock Pot Shredded Chicken and use that instead!
- Seasoning – To give the chicken a punch of flavor we used a mix of garlic powder, onion powder, salt, and pepper.
- Mozzarella cheese – Mozzarella is one of my favorite cheeses because it is so stretchy! We used a pre-shredded variety to save time.
- Keto Alfredo Sauce – You can use a store-bought alfredo sauce- just read the label to make sure it’s low carb- or try our quick and easy Keto Alfredo Sauce . If you love alfredo, be sure to make enough so you can try our One Pot Low Carb Shrimp Alfredo, and Chicken Alfredo Zucchini Lasagna {Low Carb} too!
How to Make It
Prepare the cauliflower. Place the pre cut cauliflower pieces and one cup of water in a microwave safe bowl. Cover the bowl with a damp paper towel and microwave on high for about 3-5 minutes or until the cauliflower is tender enough to easily put a fork in it. Don’t over cook the cauliflower!
Carefully drain the water from the bowl. Place the cauliflower on a paper towel and pat the pieces dry using additional paper towels in order to remove as much extra moisture as possible.
Prepare the chicken. Cut the chicken into 1 inch cubes (no need to be precise you just want them bite size) and sprinkle with onion powder, garlic powder, salt and pepper. Then heat a skillet over medium high heat add your olive oil and the cubed chicken. Cook for approximately 10 minute, or until chicken is cooked through. Set the chicken aside.
Prep the oven and dish. Preheat your oven to 350 degrees F. As it heats, spray a 13×9 inch casserole dish with non-stick cooking spray. Pour about a 1/2 cup of the alfredo sauce and spread it around the bottom of the pan.
Prepare the sauce. In a small pot heat the keto alfredo sauce over medium low heat. When it is hot add 3 ounces of mozzarella cheese to the sauce and stir until it is melted and the sauce is smooth.
Assemble. For this part we’re going to make layers. Start by adding half of the cauliflower to the dish making a layer of it on the bottom.Then add half of the cooked chicken. Let the chicken fill in the spaces between the cauliflower to make a mixed layer of chicken and cauliflower.
Pour ¾ cup of keto alfredo sauce over the cauliflower and chicken and then top it with half of the mozzarella.
Repeat steps using the remaining cauliflower and chicken to make a layer, followed by the remaining keto alfredo sauce, and topped with the last of the mozzarella cheese.
Bake and serve. Place the prepared casserole in the oven and bake for 30 minutes or until the casserole is warmed through. The cheese should be fully melted and gooey. Allow the casserole to sit for a few minutes before slicing and serving hot.
Make Sure to Dry Your Cauliflower
Drying your cauliflower is an important step that you should not skip! Cauliflower releases a lot of water when it cooks, which is one of the reasons we steam it first to help release some of the moisture before placing it in the casserole. Straining and then patting dry helps remove the excess moisture and helps prevent the casserole from becoming a watery mess.
Can I Use Cauliflower Rice?
Yes, you can use cauliflower rice instead of bite-sized pieces of cauliflower. If you want to do this, there is no need to cook it ahead of time. Cauliflower rice cooks very quickly because it is so small. Just toss the raw cauliflower rice with the chicken and then follow the rest of the instructions as written. It will cook up nicely without getting too watery.
How to Store It
Allow the casserole to cool completely. Place it in an airtight container and refrigerate for up to about 4 to 5 days. To reheat, preheat your oven to 325 degrees F and cook for about 10 to 15 minutes or until it is heated through.
You can warm up an individual portion in the microwave. To do this, cook on high in a microwave safe bowl for about 2 to 3 minutes.
We don’t recommend freezing this dish. When cauliflower freezes, it becomes mushy when defrosted and reheated. Alfredo sauce also tends to break apart when frozen.
Looking for More Easy Keto Dinners?
- Low Carb Chicken Cordon Blue Casserole
- Pistachio Crusted Salmon
- Shredded Chicken Taco Bowl
- Low Carb Big Mac Bowl
- Keto Big Mac Casserole
- Keto Meatloaf
- Keto Buffalo Chicken Cauliflower Casserole
- More Keto Recipes…
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Servings: 8
Prep Time: 15 minutes mins
Cook Time: 40 minutes mins
Total Time: 55 minutes mins
Keto Chicken Alfredo Casserole
Keto Chicken Alfredo Casserole is an easy, cheesy low carb meal packed full of chicken, cheese, and cauliflower. It’s the perfect keto dinner solution for feeding the whole family.
Print Recipe
4.93 from 63 votes
Ingredients
- 14 ounces Cauliflower florets, cut into bite-size pieces
- 32 ounces Chicken breast
- 1 teaspoon Onion powder
- 1 teaspoon Garlic powder
- ½ teaspoon Salt
- ¼ teaspoon Pepper
- 1 tablespoon Olive oil
- 2 cups Keto Alfredo Sauce
- 12 ounces Shredded mozzarella cheese, divided
Instructions
Steam the cauliflower. Place cut cauliflower in a microwave safe bowl with 1 cup of water. Cover with a damp paper towel and microwave on high for approximately 3-5 minutes or until the cauliflower is fork tender. Don’t overcook!
Drain the cauliflower pat dry with a paper towel. Set aside.
Cut the chicken breast into 1-inch cubes and sprinkle with onion powder, garlic powder, salt, and pepper.
In a skillet over medium high heat add your olive oil and the cubed chicken. Cook for approximately 10 minute, or until chicken is cooked through. Set aside.
Preheat oven to 350 degrees F.
In a small pot heat the keto alfredo sauce over medium low heat. When it is hot add 3 ounces of mozzarella cheese to the sauce and stir until it is melted and the sauce is smooth.
Prepare a 13×9 inch casserole dish by spraying it with non-stick spray then spread ½ cup of keto alfredo sauce on the bottom.
Next add half of the cauliflower to the dish making a layer of it on the bottom.
Top with half of the cooked chicken. Let the chicken fill in the spaces between the cauliflower to fill the dish.
Pour ¾ cup of keto alfredo sauce over the cauliflower and chicken.
Sprinkle 4.5 ounces of mozzarella on top.
Repeat steps using the remaining cauliflower and chicken to make a layer, followed by the remaining keto alfredo sauce, and topped with the last of the mozzarella cheese.
Place in oven and bake for 30 minutes, or until the casserole is warmed through and the cheese is fully melted.
Nutrition
Calories: 459kcal, Carbohydrates: 6g, Protein: 18g, Fat: 41g, Saturated Fat: 25g, Cholesterol: 140mg, Sodium: 775mg, Potassium: 246mg, Fiber: 1g, Sugar: 2g, Vitamin A: 1444IU, Vitamin C: 25mg, Calcium: 479mg, Iron: 1mg
Nutrition Disclaimer: We are not certified nutritionists. Nutrition facts are an estimate and are provided as a courtesy. They are generated by an online API which recognizes ingredient names and amounts and makes calculations based on the serving size. Results may vary.
Author: Kat Jeter & Melinda Caldwell
Course: Main
Cuisine: American
Keyword: chicken alfredo, keto chicken alfredo casserole
