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Keto Pumpkin Alfredo Zoodles with Crispy Chicken Recipe

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Creamy keto pumpkin alfredo zoodles topped with crispy chicken. Warm fall flavor, low carb, and weeknight easy. Great for Halloween dinner.

Ingredients

Scale

Chicken

  • 4 small chicken breasts (or 2 large, halved)

  • 1 large egg

  • 1 tbsp mayonnaise

  • 1 tsp Dijon mustard

  • ¾ cup finely grated Parmesan

  • ½ cup blanched almond flour

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • ¾ tsp smoked paprika

  • ½ tsp salt

  • ¼ tsp black pepper

  • 3 tbsp avocado oil or light olive oil

  • Pinch cayenne (optional)

Pumpkin Alfredo Sauce

  • 2 tbsp butter

  • 3 cloves garlic, minced

  • 1 cup pumpkin puree (plain)

  • 1 cup heavy cream

  • ¾ cup grated Parmesan

  • ¼ tsp nutmeg

  • ½ tsp dried sage (or 6 fresh leaves)

  • ½ tsp salt, to taste

  • ¼ tsp black pepper

  • 1 tsp lemon juice (more to taste)

Zoodles + Garnish

  • 4 medium zucchini, spiralized

  • ½ tsp salt (for drawing out water)

  • 1 tbsp olive oil or butter

  • Chopped parsley or chives

  • Extra Parmesan

  • Toasted pumpkin seeds (optional)

Instructions

  1. Spiralize zucchini. Spread on a towel, sprinkle with ½ tsp salt. Rest 10–15 min. Blot dry.

  2. Season chicken lightly with salt and pepper.

  3. In one bowl mix egg, mayo, Dijon. In a second bowl mix Parmesan, almond flour, garlic powder, onion powder, smoked paprika, ½ tsp salt, pepper, cayenne.

  4. Dip chicken in egg mix, then press into dry mix.

  5. Heat oil in a large skillet over medium heat. Fry chicken 3–4 min per side, until golden and 165°F (74°C). Move to a rack to stay crisp.

  6. Sauce: melt butter in a saucepan over medium heat. Add garlic 30–45 sec. Whisk in pumpkin, then cream. Add nutmeg, sage, salt, pepper. Simmer low 3–4 min. Whisk in Parmesan until smooth. Stir in lemon. Taste and adjust.

  7. Zoodles: heat 1 tbsp oil/butter in a large skillet over medium-high. Sauté zoodles 1–2 min, just until bright.

  8. Toss zoodles with most of the sauce. Plate. Slice chicken and place on top. Spoon a little extra sauce. Garnish with herbs, Parmesan, and seeds.

Notes

  • Blot zoodles well so the sauce stays thick.

  • Keep chicken on a rack so the crust stays crisp.

  • No almond flour? Use crushed pork rinds.

  • For a touch of heat, add red pepper flakes to the sauce.

  • Sauce too thick? Add a splash of cream or water. Too mild? Add a bit more salt and a squeeze of lemon.

  • Leftovers: store chicken separate from sauced zoodles. Reheat chicken in air fryer or oven; rewarm zoodles low and slow.

Nutrition

Find it online: https://www.wellnesswarrior.org/keto-pumpkin-alfredo-zoodles-with-crispy-chicken/