Roasted chicken, tender, crispy broccoli and a quick, creamy Alfredo sauce, served on cauliflower rice. Delicious and ready in 30 minutes.

We love chicken. It’s our favorite ingredient. Low in calories and high in protein, chicken is a staple in our low-carbohydrate diet. And who, besides George WH Bush, doesn’t like broccoli? It’s full of vitamins and minerals for strong healthy teeth and bones, not to mention fiber.

THIS POST INCLUDES AFFILIATE LINKS TO SHARE THE THINGS I LOVE.

Since chicken and broccoli are low in calories and low in fat, a creamy parmesan alfredo sauce adds flavor, mouthfeel, and the needed fat that powers our keto diet. The three of them do it together Chicken Broccoli Alfredo a delicious meal.

This dish requires a bit of multitasking, but it’s easy. You will need a microwave or other pan to cook the cauliflower rice while you make the sauce. Since chicken cooks quickly in a pan or pan, dinner is instantly on the table.

NOTE: A bonus for pan seared chicken is that it will cook until golden brown, leaving stock or caramelized scraps in the pan. Fond becomes the basis for wonderful pan sauces for a wide variety of dishes.

Chicken Broccoli Alfredo over cauliflower rice on a blue and white patterned plate

Chicken Broccoli Alfredo Cooking Process

Get ready to multitask:

The procedure for this low-carb Chicken Broccoli Alfredo is simple.

  1. Fry the chicken and cook completely. Place on a plate and tent with foil to rest.
  2. While the chicken is cooking, cut the broccoli into bite-sized pieces. Take the chicken out of the pan and add the broccoli and some water. Cover with foil or a lid for steaming. Place the broccoli with the chicken on a plate.
  3. Fry the garlic with the remaining butter in the pan. Then prepare the sauce.
  4. Heat cauliflower rice in another pan or in the microwave. Season with salt and pepper. (See note below for fancier cauliflower rice and how to handle frozen cauliflower rice.)
  5. While the Alfredo pan sauce is cooking, place the chicken and broccoli over the cauliflower rice and spoon the sauce over it. Garnish with chopped fresh parsley if you like.

NOTE: Not everyone likes cauliflower rice. I usually fry chopped onions in butter or bacon fat, then add the cauliflower and cook. Season to taste with salt and pepper. Sometimes I add chopped parsley and fresh lemon peel, which brings in an underlying brightness that plays well with the rich alfredo sauce.

TIP: Frozen cauliflower rice is mushy. Thaw completely and squeeze out the excess water. Then loosen the grains with your fingers or a fork and cook.

More great keto chicken recipes

After trying this yummy Keto Chicken Broccoli Alfredo Recipe, try these other great low carb chicken recipes:

All of them taste great with lick-your-plate-clean sauces. The first two are done in 30 minutes and the third can be done with a little advance planning.

Chicken Broccoli Alfredo over cauliflower rice on a blue and white patterned plate

Keto Chicken Broccoli Alfredo

Roasted chicken, tender, crispy broccoli and a quick, creamy Alfredo sauce, served on cauliflower rice. Delicious and ready in 30 minutes.

To press
Pen
rate

Course: Dinner

Kitchen: Italian

Preparation time: 10 protocol

Cooking time: 20th protocol

Total time: 30th protocol

Servings: 2

Calories: 534kcal

Author: Kim Hardesty

equipment

  • Knives, tongs, stirrers for pans

  • Cutting board

  • 10 inch frying pan with lid (or use foil)

  • 8 inch frying pan

  • Measuring cup and spoon

ingredients

  • 2 Boneless skinless chicken breasts (6 ounces each)
  • 2 tablespoon butter shared use
  • 1 Cup broccoli
  • 2 tablespoon water
  • 1 teaspoon minced garlic
  • 1/3 Cup Whipped cream
  • 2 ounce grated parmesan cheese
  • 1 Cup Cauliflower rice
  • Salt and pepper to taste
  • chopped parsley for garnish

instructions

preparation

  • Let the chicken come to room temperature 20-30 minutes before cooking. This prevents the protein from being shocked, which makes it tough. Then pat the chicken dry and season with salt and pepper on both sides. In the meantime, collect the ingredients and equipment for the recipe.

  • Chop the garlic. Cut the broccoli into florets. If you’re using frozen cauliflower, defrost it in the microwave, squeeze out the excess water with your hands, then flake it up. If using fresh cauliflower, measure 1 cup lightly wrapped.

method

  • Place 2 teaspoons of butter in a 10-inch skillet and heat over medium heat. When the butter melts and stops foaming, swirl to coat the pan and add the chicken “pretty side” down. Reduce the heat to medium heat and cook for 4-5 minutes on each side, or until the chicken is firm to the touch and the juice clears when pierced with a fork. The chicken is done when it reaches 160F. Put the chicken on a plate and tent it with foil.

  • Stir broccoli florets and water into the pan. Cover the pan with a lid or foil and steam for 2 minutes. When they are crispy, take them to the plate with the chicken and camp with foil.

  • Add 2 teaspoons of butter and garlic to the pan. Stir and cook to soften. Add the cream and parmesan, stir and cook slowly until the cheese melts. Add water as needed to keep the sauce from getting too thick. Season to taste with salt and pepper.

  • While the garlic is cooking, add the remaining 2 teaspoons of butter to the other pan and heat over medium heat. After the butter melts and stops foaming, add the cauliflower rice and stir. For frozen cauliflower rice, cook until it is heated through, or for fresh cauliflower rice, cook until soft. Salt and pepper to taste.

FOR TWO TO 6.8 GRAMS OF NET CARBONS PER PERSON.

Remarks

-For a tastier cauliflower rice see post. Make sure to count the extra carbohydrates in the onion.

nourishment

Portion: 0.5recipe | Calories: 534kcal | Carbohydrates: 9.6G | Protein: 42.7G | Fat: 37G | Cholesterol: 207mg | Sodium: 883mg | Potassium: 174mg | Fiber: 2.8G | Sugar: 1.86G | Vitamin A: 142IE | Vitamin C: 67mg | Calcium: 374mg | Iron: 0.8mg

About Kim Hardesty

Kim is a self-taught cook with over 30 years of experience in the kitchen. She is developing and testing low-carb and ketogenic recipes in her California home. She started her low-carb journey in 2009 and started blogging at the insistence of friends in 2014. Kim shares delicious low-carb and keto recipes that no one would believe are sugar-free. Her recipes are featured in newsstand publications and on websites across the Internet.

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