Creamy, cheesy, low-carb comfort food ready in 40 minutes with just 4.9g net carbs. The kind of dinner that makes you look like you have your life together.
Let’s talk about casseroles.
They’re the unsung heroes of weeknight dinners. The thing you can prep ahead, throw in the oven, and pretend you’ve been cooking all day. The meal that feeds the whole family without requiring you to stand over a stove negotiating with picky eaters.
This Keto Chicken Alfredo Casserole is all of that, plus actually delicious.
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Creamy Alfredo sauce. Tender chicken. Spinach and cauliflower sneaking in vegetables without anyone noticing. Cheese on top of more cheese because we’re not playing around here.
And it clocks in at under 5 net carbs per serving, which means you can eat actual food without the carb crash that makes you ragey an hour later.
Because pattern recognition means asking: why does comfort food have to derail everything?
It doesn’t.
Why This Casserole Works
Most Alfredo recipes are a flour-thickened mess that spikes your blood sugar and leaves you feeling like you ate a brick. This one uses:
- Cream cheese for thickness and tang (no flour needed)
- Frozen vegetables straight from the bag (no pre-cooking, no excuses)
- Pre-cooked chicken (rotisserie, meal prep, whatever you’ve got)
- Two kinds of cheese because one is never enough
The result? A casserole that tastes indulgent but doesn’t require a nap afterward.
Make it on Sunday. Eat it all week. Thank yourself later.
Important Note Before You Start
You need cooked chicken for this.
Do NOT attempt this with raw chicken. It won’t cook through in time and you’ll end up with a food safety situation nobody wants.
Your options:
- Rotisserie chicken from the store (easiest)
- Leftover baked or grilled chicken
- Boiled chicken breasts
- Meal prep chicken you made earlier
Just have it cooked and ready to go. Trust me on this.
Make-Ahead Magic
This is where this casserole really shines:
Prep ahead: Assemble the whole thing, cover with foil, refrigerate for up to 24 hours. Bake when ready (add 5-10 minutes to cook time if baking cold).
Freeze it: Assemble, cover tightly, freeze for up to 3 months. Thaw overnight in the fridge before baking.
Leftovers: Store in the fridge for up to 4 days in a covered dish. Reheats beautifully in the microwave or oven.
The Real Talk
This isn’t “diet casserole.”
This is actual comfort food that happens to fit your macros. The kind of dinner that makes you look competent in front of your family without requiring you to actually be competent.
Nobody at the table will know it’s low-carb unless you tell them. They’ll just know it’s creamy, cheesy, and exactly what they wanted for dinner.
That’s the whole point.
The diet industry wants you to believe that eating well means suffering through sad meals and feeling deprived. That enjoying your food means you’re failing.
That’s manipulation designed to keep you dependent.
When I lost 150 pounds, I ate casseroles like this. Real ingredients. Real satisfaction. No guilt.
Clean Eating Modifications: Want to make this recipe even cleaner? Here are some simple swaps:
- Use grass-fed organic chicken
- Swap heavy cream for unsweetened almond milk or cashew cream
- Choose organic cheeses without added cellulose or preservatives
- Add extra vegetables like mushrooms or cherry tomatoes
- Use fresh garlic instead of jarred
Make the casserole. Feed your people. Enjoy your dinner.
If you like this keto casserole recipe, check out these dinnertime favorites!
30 Minute Keto Sloppy Joes – Quick, kid-friendly keto dinner ready in 30 minutes with just 3.7g net carbs. All the comfort of classic Sloppy Joes without the bun or blood sugar crash.
Keto Crockpot Crack Chicken – Slow cooker cream cheese shredded chicken dinner recipe that is addictively awesome!
Mississippi Pot Roast – Another slow cooker dinner that’s easy and low carb!
Keto Chicken Alfredo Casserole: The Make-Ahead Dinner Miracle
Creamy, cheesy, low-carb comfort food ready in 40 minutes with just 4.9g net carbs. The kind of dinner that makes you look like you have your life together
Ingredients
- 2½ cups cooked chicken, chopped or shredded
- 16 ounces frozen cauliflower (straight from the bag, no thawing)
- 10 ounces frozen spinach (also straight from the bag)
- 1½ cups shredded Mozzarella cheese, divided (1 cup for mixing, ½ cup for topping)
- 8 ounces cream cheese, softened
- ½ cup heavy cream
- ½ cup chopped onion
- ¾ cup + 2 tablespoons shredded Parmesan cheese, divided
- 2 tablespoons minced garlic
- ½ teaspoon dried basil
- ½ teaspoon salt
Instructions
1. Preheat and prep
Set your oven to 350°F.
Get out your best casserole dish - the one that makes you feel like you know what you're doing in the kitchen.
2. Make the Alfredo base
In a large bowl, combine:
Cream cheese (make sure it's softened or this will be a workout)
¾ cup Parmesan
1/2 teaspoon Basil
2 tablespoons minced Garlic
1/2 cup chopped Onion
1/2 teaspoon Salt
Mix until everything's combined and creamy. This is your Alfredo sauce base - no flour, no roux, no standing over a stove stirring.
3. Add everything else
To that creamy mixture, add:
Cooked chicken
1 cup Mozzarella
Frozen spinach (yes, still frozen)
Frozen cauliflower (also still frozen)
Heavy cream
Mix it all together.
Don't worry about the frozen vegetables - they'll cook perfectly in the oven and they actually help keep the casserole from getting too dry.
4. Bake it
Pour the mixture into your casserole dish.
Top with:
Remaining ½ cup Mozzarella
Remaining 2 tablespoons Parmesan
Bake for 30 minutes until everything's bubbly and the cheese on top is golden and irresistible.
5. Serve
Let it cool for 5 minutes (or don't, I'm not the boss of you).
Serve topped with extra Parmesan cheese because more cheese is always the answer.
Notes
Clean Eating Modifications:
Want to make this recipe even cleaner? Here are some simple swaps:
Use grass-fed organic chicken
Swap heavy cream for unsweetened almond milk or cashew cream
Choose organic cheeses without added cellulose or preservatives
Add extra vegetables like mushrooms or cherry tomatoes
Use fresh garlic instead of jarred
Nutrition Per Serving
Calories: 365
Fat: 24g
Protein: 31.4g
Fiber: 1g
Total Carbs: 5.9g
Net Carbs: 4.9g
Nutrition Information:
Yield: 6 Serving Size: 1 cupAmount Per Serving: Calories: 365Total Fat: 24gCarbohydrates: 5.9gNet Carbohydrates: 4.9gFiber: 1gProtein: 31.4g
About This Recipe
This is the kind of food I ate while losing 150 pounds with Rebel Keto – my pattern-recognition approach to weight loss that questions all the diet industry BS. Real food. Real results. No suffering required.
More Low Carb Recipes You’ll Love
You Spin Me Right Round Spinach Dip
25 Easy Keto Casseroles Everyone On The Keto Diet Needs For Weight Loss (Keto Comfort Food)
40 Clean Eating Casserole Recipes That’ll Help You Put A Healthy Dinner On The Table All Month
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