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Low-Carb Chicken Alfredo Bake

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 469
Protein 44g
Fat 24g
Carbs 18g
Total Time 35 minutes

Low carbohydrate alternative to an Italian comfort food favorite – Chicken Alfredo. We swap pasta for cauliflower and heavy cream for coconut milk.

One of my favorite cuisines is Italian – it’s a comfort food that always makes me feel good (at least initially anyway lol).  You can drastically  reduce the amount of calories and make it more nutritious by swapping some of the ingredients while not sacrificing flavor. Swap heavy cream for coconut cream, and swap white rice or pasta with cauliflower.  Also, you can easily make this vegetarian by swapping chicken with tofu or tempeh – just make sure it’s grilled!

This recipe makes 5 hearty servings.

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Low-Carb Chicken Alfredo Bake

Ingredients

Makes 5 hearty servings

  • 2lb cauliflower florets
  • 1 tablespoon olive oil
  • 1/3 cup red onion, diced
  • 1/2 tablespoon dried oregano
  • 1 tablespoon minced garlic
  • 4 cups fresh spinach
  • 1 1/2 can (19oz) full fat coconut milk
  • 1/2 cup grated (reduced fat) parmesan, grated
  • 20oz cooked chicken
    • substitution: use grilled (extra firm) tofu or tempeh
  • fresh basil to taste (optional)
  • 8 tablespoons panko crumbs
  • 4 tablespoons(reduced fat) parmesan, grated
Steps
  1. Set oven to 400F.
  2. Make cauliflower rice. Add florets to a food processor and pulse blend to create cauliflower rice.
  3. Sauté onion, garlic, oregano for 2 to 3 minutes until they turn brown and translucent. Add the spinach and cook for about 2 minutes until it wilts.  Add the cauliflower rice and fold everything together. Cook for 2 minutes.
  4. Lastly, add coconut milk, parmesan, pepper and cooked chicken (as well as the optional fresh basil).
  5. Evenly divide the filling into small baking tins or a large casserole dish. Top with panko and parmesan.  Lightly spray the top with a little coconut oil before baking.
  6. Bake for 25 minutes or until the top is golden brown and crunchy.

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Calories
469
Protein
44g
Fat
24g
Carbs
18g
Sodium
-
Fiber
5g
Sugar
8g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.