Keto chicken Alfredo in the oven + 3 recipes with Chicken marinade

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Today we are preparing a more unusual dish – keto chicken Alfredo. Alfredo sauce is a popular ingredient in Italian pasta, and we use the creamy Parmesan sauce as an addition to a delicious chicken with cauliflower in the oven.

Since the chicken is dry, we will share with you 3 recipes for the marinade, which will help you prepare the chicken for the dish, giving it a pleasant taste and juiciness.

Let’s start preparing the recipe.

Recipe for keto chicken Alfredo in the oven

The recipe is for 8 servings and will take you no more than an hour to prepare.

Necessary products for chicken:

  • 400 g cauliflower
  • 900 g marinated chicken breasts
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp salt
  • ¼ tsp pepper
  • 1 tbsp extra virgin olive oil
  • 350 g grated mozzarella

Alfredo Sauce Products:

  • 3 tablespoons ghee oil, melted
  • 1 tbsp garlic powder
  • 400 ml cooking cream
  • 150 g grated Parmesan cheese
  • 1/8 tsp nutmeg powder

Preparation of Alfredo sauce:

  1. Melt the ghee in a pan over medium heat. Add the garlic and cook for about a minute. Pour the cooking cream and bring to a boil, stirring to prevent burning.
  2. Add the parmesan and nutmeg and cook for about 8 minutes until thickened. You can check this by dipping a spoon and if the sauce covers its back tightly, it is ready.
  3. Season with salt and pepper and set aside, but do not move it from the dish in which you prepared it.

Cooking keto chicken Alfredo

  1. Divide the cauliflower into florets and blanch them until soft.
  2. Squeeze them well and dry with kitchen paper. Set them aside.
  3. Cut the chicken breasts into cubes and sprinkle with onion powder, salt, pepper and garlic powder.
  4. In a skillet over medium heat, add the olive oil and the chicken and cook for about 10 minutes until the chicken is done. Remove from the heat.
  5. Preheat the oven to 180 ° C.
  6. Return the prepared Alfredo sauce to the hob at medium heat. Bring to the boil and add ¼ of the grated mozzarella. Stir until the sauce is smooth.
  7. Grease the bottom of a pan with a little olive oil. Pour some of the Alfredo sauce on the bottom, then add 1/2 of the cauliflower and then ½ of the chicken. Do not leave empty spaces between the meat and the cauliflower.
  8. Pour ¾ of the sauce on top, sprinkle half of the remaining mozzarella and arrange the remaining chicken and cauliflower, followed by the remaining sauce and mozzarella.
  9. Put in the oven and bake for 30 minutes or until the cheese is completely melted.

When serving, you can serve your keto Alfredo chicken and celery stalks with goat cheese for freshness, as well as with cloud breads.

3 recipes for chicken marinade

When cooking chicken in the oven or pan, it is recommended that you marinate it beforehand to add flavor and juiciness to the meat and the dish to which you add it.

Just sprinkling the meat with different spices is not enough, with it you flavor the meat only on the outside. The marinade gives flavor to all the meat, softening the structure and giving it juiciness.

How long should we keep the chicken in the marinade?

The longer the better. It is recommended to marinate between 12-24 hours. If you do not have that much time, one hour is also enough, but the longer, the more fragrant and juicy the meat will be.

How much marinade will we need for 500 g of chicken?

About 100 ml of marinade is enough for half a kilo of chicken, but do not hesitate to double or even triple this amount.

Keep in mind that any part of the chicken can be marinated – breasts, legs, even a whole chicken.

See also our suggestions for the chicken marinade. The quantities are for 500 g of chicken meat of your choice.

1. Mexican marinade for chicken meat “Fajita”

Required ingredients:

  • 50 ml extra virgin olive oil
  • 2 tablespoons lime juice
  • 1 tbsp apple cider vinegar
  • 1 tsp chili pepper
  • ½ tsp cumin
  • ½ tsp smoked pepper
  • 1 tsp garlic powder
  • ¼ tsp salt
  • ½ tsp black pepper
  • 1 tbsp dried coriander

2. Lemon marinade for chicken

Required ingredients:

  • 50 ml extra virgin olive oil
  • 1 tbsp garlic powder
  • 3 tablespoons lemon juice
  • ½ tsp mustard powder
  • 1 tbsp fresh dill
  • ½ tbsp apple cider vinegar
  • 1 tsp steviola syrup
  • ½ tsp salt

3. Italian marinade for chicken

Required ingredients:

  • 50 ml extra virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp apple cider vinegar
  • 1 tbsp water
  • 1 tsp chili pepper
  • 1 tsp garlic powder
  • 2 tablespoons fresh parsley
  • 1 tbsp fresh basil
  • 1 tsp oregano
  • 1 tsp rosemary
  • 1 tsp thyme

Before you start cooking Alfredo keto chicken, marinate the chicken breasts with one of the above marinades. You will be even more satisfied with the final taste.

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