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Chicken 'Alfredo' with Zucchini Noodles

Low-Carb Cauliflower Chicken Alfredo with Zucchini Noodles

When you think of Alfredo, you probably don't think of cauliflower, too...but hear us out! This slimmed down Chicken Alfredo is anything but traditional, but it will have you wondering how any Alfredo sauce was ever made differently! We've taken this dairy, fat, and carbohydrate rich Italian favorite and turned it into a healthy, nutrient-packed, and delicious MRC favorite. Prepare to have a new "Italian night" standard; this one's a home-run!

Having trouble getting your kids to eat their veggies or maybe you're not a huge veggie fan yourself? This recipe is a great way to provide an adequate amount of vegetables without anyone ever realizing it! Between the cauliflower Alfredo sauce and zucchini "noodles", this recipe packs TWO full 4-oz. sized servings of vegetables in every portion. The key: blend your cauliflower sauce until liquid-smooth.


Prep: 20 minutes

Cook: 30 minutes

What you'll need:

  • 8 oz. Chicken Breast, cooked
  • 4 cups Cauliflower florets
  • 1/2 Tbsp Extra Virgin Olive Oil
  • 1 Tbsp garlic, minced
  • 1/2 cup low-sodium chicken broth
  • 1 Tbsp Lemon Juice
  • 1/2 tsp. Onion Powder
  • 1/4-1/2 tsp. Garlic Powder
  • 3/4 tsp. Sea Salt
  • 1/4-1/2 tsp. Black Pepper
  • 4 zucchinis, spiralized into noodles
  • 4 oz. Parmesan Cheese, shredded


Healthy Cauliflower Chicken Alfredo with Zucchini Noodles


  1. In a large pot, place and cover large cauliflower florets with water and bring to a boil.
  2. Once boiling, cook for an additional 3-7 minutes, until tender when touched by a fork. Drain.
  3. In a skillet, ad the oil and saute the minced garlic over low heat for 4-5 minutes, until softened and aromatic. Do not brown the garlic.
  4. In a high-speed blender, add the cauliflower, sauteed garlic, low-sodium chicken broth, lemon juice, onion powder, garlic powder, salt, pepper, and cheese. 
  5. Blend until very smooth. Note: you may need to run your blender for a minute or two in order to achieve the desired consistency (we mean SMOOTH). Set aside.
  6. Place your sauce in a pot, and add the spiralized zucchini.
  7. Heat over low-medium heat until the cheese has melted.
  8. Serve with fresh minced parsley, black pepper, and cooked chicken.

Makes: 4 servings. Replaces: 1 protein serving and 1 vegetable serving.

44 lbs and 80 inches!!!!! I NEVER could have done this without you ladies. They taught me how to eat. They are encouraging and motivational. Even when I wanted to give up they helped me over come my discouragement of the plateau I hit. 2 thumbs up for the ladies here and the MRC program!!!! I have tried numerous other plans from workouts to diets and mixing the 2. Nothing worked before I started at MRC.

— Gretchen Palluck Sailors

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