Zucchini Noodles with Chicken
& Cauliflower Alfredo
All the creamy, comforting indulgence of fettuccine Alfredo — without the pasta or the heavy cream. A velvety cauliflower-based Alfredo sauce coats Italian-seasoned chicken and fresh zucchini noodles for a low-carb dinner that feels anything but diet food.
- Chicken
- 2 boneless, skinless chicken breasts
- 1 tsp Italian seasoning
- — salt & black pepper, to taste
- 1 tbsp olive oil
- Cauliflower Alfredo
- 1 head cauliflower, chopped into florets
- ½ cup low-sodium chicken broth
- 1 small onion, chopped
- 5–6 cloves garlic, minced
- 1 tbsp olive oil
- ½ cup Parmesan cheese, grated
- 1 pinch nutmeg
- — salt & black pepper, to taste
- Zoodles
- 3 medium zucchini
- — non-stick cooking spray
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1
Cook the cauliflower
Heat 1 tablespoon of olive oil in a large saucepan over medium heat. Add the chopped onion and cook for 3–4 minutes until softened. Add the garlic and cook for 1 minute more. Add the cauliflower florets and chicken broth, cover, and steam for 10–12 minutes until the cauliflower is very tender.
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2
Blend the Alfredo sauce
Transfer the cauliflower mixture — including any remaining broth — to a blender or use an immersion blender directly in the pot. Add the Parmesan, nutmeg, salt, and pepper. Blend until completely smooth and creamy. Taste and adjust seasoning. Set aside.
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3
Cook the chicken
Season the chicken breasts on both sides with Italian seasoning, salt, and pepper. Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Cook the chicken for 6–7 minutes per side until golden and cooked through to an internal temperature of 165°F. Let rest for 5 minutes, then slice or cube.
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4
Make the zucchini noodles
Use a spiralizer or mandolin to cut the zucchini into noodles. Heat a skillet over medium heat and lightly coat with cooking spray. Add the zucchini noodles and toss frequently for 2–3 minutes until just tender. Do not overcook — zoodles release water quickly and can get mushy.
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5
Combine & serve
Gently warm the cauliflower Alfredo sauce in a saucepan over low heat if needed. Divide the zucchini noodles into bowls, spoon the sauce generously over the top, and add the sliced chicken. Finish with extra Parmesan and a crack of black pepper if desired.
- Don't overcook the zoodles: 2–3 minutes is all they need. Overcooked zucchini noodles turn watery and limp — pull them off the heat while they still have a little bite.
- Blender vs. immersion blender: A high-powered blender gives the silkiest, creamiest Alfredo sauce. If using an immersion blender, blend a little longer to get it as smooth as possible.
- Thin the sauce: If the Alfredo is too thick, add a splash of warm chicken broth and stir until you reach your desired consistency.
- Meal prep tip: Store the sauce, chicken, and zoodles separately in the fridge for up to 3 days. Combine and reheat just before serving to keep the noodles from getting soggy.
- Swap the protein: Shrimp sautéed in garlic butter is incredible with this sauce — cook for 2–3 minutes per side and serve immediately.