With only 7 net carbs per serving this creamy Fettuccine Alfredo sauce is whipped up in minutes with shirataki noodles, crispy chicken thighs and an option dollop of homemade pesto.
I am about 12 days out from my honeymoon and working this keto diet like a pro. Happy to say that with a combination of the diet, 4 days (per week) of working out and plenty of rest, I am down 5 pounds over a 10-day period. Not bad If I do say so myself.
I have been painfully strict in counting my macros before I eat, so much so, that my husband makes fun of how my once hot plate goes completely cold in the wake of my macro counting. It’s so bad that I unintentionally count his macros and he isn’t even on the diet.
But no matter how determined I am, I can’t get rid of the cravings I have from time to time. This week I was craving pasta – I mean really bad. I couldn’t get Fettucine Alfredo off the brain, so I decided to make a keto-friendly alfredo sauce. Traditional alfredo sauce is made with a béchamel which includes all-purpose flour an obvious no-no on keto. So I switched up the game and made cream dense alfredo sauce that can stand up to any traditional version.
Once I got the sauce down I went searching for pasta alternatives for a Keto Diet. As you would expect options like cauliflower and zucchini noodles rose to the top. While I love both of these options, I knew I wanted to push a bit further in my research. So I picked a few packs of Shirataki noodles.
Shirataki noodles are made from glucomannan flour, a type of fiber that comes from the root of the konjac plant. The noodles have a translucent appearance similar to rice noodles but are slightly more gelatinous to taste. They are a great substitute for traditional noodles, are extremely low in calories, and have several health benefits.
All good news right? But in the spirit of full transparency, one thing you need to absolutely know is that shirataki noodles stink, at least at first. They’re packaged in fishy-smelling liquid, which is actually plain water that has absorbed the odor of the konjac root. Once you rinse them under fresh, running water and cook them the odor goes away.
When I first opened the package of noodles I damn near threw out the whole bag. Surely these noodles had spoiled. But after reading the packaging, rinsing thoroughly for a few minutes under the faucet and cooking them with the sauce, the odor magically disappeared. And I was left with a deliciously hearty bowl of fettuccine alfredo that was deceivingly low-carb. I felt like a winner – like I had hacked a bona fide world mystery. These noodles are a serious game changer and may extend the life of this keto diet for me.
I can’t wait to try other recipes with these noodles like mac and cheese or spaghetti and meat sauce. Whooo I can’t wait. But until then I want you to give this recipe a try. It’s so good, keto-diet or not. And if you do as I did and add a dollop of pesto sauce on top, you will die and go to heaven – I guarantee it.
- 2 teaspoons salt
- 1 teaspoon black pepper
- 4 chicken thighs bone removed
- 1 teaspoon red chili flakes
- 2 tablespoons unsalted butter
- 5 cloves garlic minced
- 6 oz. cream cheese sliced
- 1 ¼ cup heavy cream
- ¼ cup Parmesan grated, plus more for garnish
- ½ teaspoons kosher salt
- ½ teaspoons white pepper
- parsley chopped, garnish
- 16 oz. Shirataki Fettuccini noodles rinsed
- 4 tablespoons pesto sauce
- In a bowl combine salt, pepper and chili flakes. Evenly season chicken on both sides, add to a skillet skin side down and cut heat up to medium-high and cook for 8 minutes without touching. Turnover and cook for 4 minutes on the other side, remove chicken and sit to the side. Let rest for 5 minutes then slice.
- Prepare noodles as instructed on packaging and set aside.
- In a sauce pan over medium heat, melt butter and cook garlic for 15 seconds. Add cream cheese, heavy cream, parmesan, salt and white pepper and cook until cream cheese has melted about 5 minutes. Add noodles and coat evenly.
- To assemble add pasta, dollop of pesto (optional), chicken and garnish with parmesan and parsley, serve immediately.
*Nutrition information is a rough estimate.
**The equipment section above contains affiliate links to products I use and love. As an Amazon Associate I earn from qualifying purchases.