Keto Chicken Alfredo Bake
This creamy, melty, soul-hugging Keto Chicken Alfredo Bake isn't just food—it's a ritual. Perfect for weeknights, meal prep, or emotional survival, it's the kind of comfort that doesn’t cost you your carb count.
Rich alfredo sauce wraps tender chicken in a blanket of fat-fueled power. And the best part? It reheats like a dream—meaning future-you will thank current-you.
Why You'll Love This Recipe
- ✅ Creamy, cheesy indulgence without the guilt
- ✅ Packed with fat and protein for deep keto support
- ✅ One-dish, no-fuss dinner that reheats beautifully
- ✅ Satisfies cravings for comfort food—without a crash
- ✅ Meal prep friendly: portion, store, dominate
Ingredients
- 2 cups cooked shredded chicken (rotisserie works great)
- 1 cup heavy cream or MCT Oil for deeper keto fuel
- 3/4 cup grated Parmesan cheese
- 1 cup shredded mozzarella cheese
- 2 tablespoons cream cheese
- 2 cloves garlic, minced
- 1/2 teaspoon Italian seasoning
- Salt and black pepper to taste
- Chopped parsley for garnish
- Optional: 1/2 tsp crushed red pepper flakes for a gentle metabolic kick
Instructions
- Preheat: Set your oven to 375°F (190°C). Grease a cast iron skillet or baking dish.
- Sauté Base: In a saucepan, melt cream cheese over medium heat. Add minced garlic and stir until fragrant (1–2 mins).
- Make Sauce: Slowly add heavy cream, whisking continuously. Stir in Parmesan cheese and Italian seasoning. Simmer until smooth and slightly thickened.
- Assemble: In a bowl, combine shredded chicken with sauce and half the mozzarella.
- Layer & Top: Spread mixture into your baking dish. Top with remaining mozzarella cheese.
- Bake: Place dish in oven. Bake uncovered for 20–25 minutes or until cheese is bubbly and golden on top.
- Rest: Let cool for 5 minutes. Sprinkle chopped parsley before serving.
- Optional Finishing Touch: Add a drizzle of truffle oil or a pinch of extra Parmesan right before serving for that “restaurant-level” finish.
Pro Tips & Common Mistakes
- Pro Tip: Use freshly grated Parmesan for maximum melt and flavor. Pre-shredded versions contain anti-caking agents that dull the sauce.
- Pro Tip: Add 1 tbsp of MCT oil to the sauce to increase ketone production and deepen satiety.
- Mistake: Don’t skip resting time post-bake. The sauce continues to thicken and flavors meld during this phase.
- Mistake: Avoid using too much salt early on. Parmesan is already salty—taste before adjusting seasoning.
- Mistake: Overbaking dries out the protein. Bake until bubbly and golden—not scorched.
Nutrition & Science
This dish is built to deliver metabolic efficiency and satiety.
- Calories: 410 per serving
- Fat: 32g
- Protein: 28g
- Net Carbs: 3g
- Choline: Supports liver detox and cognitive function
- Calcium: Supports nervous system and bone density on low-carb diets
- Glycemic Impact: Low. Alfredo’s fat slows absorption of glucose, reducing insulin spikes
- Synergy: Excellent when combined with intermittent fasting protocols
💡 Science says: According to clinical research, high-fat meals with minimal carbs improve insulin sensitivity and increase satiety signals via leptin response. This recipe fits that profile like a blueprint.
Reviews & Feedback
Did you try it? Tell us how it turned out. Share a variation. Or just rave about the cheese—we get it.
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