Low-Carb Chicken Alfredo With Shirataki Noodles

Bowl of shirataki noodles with a few broccoli florets
AlexPro9500 / Getty Images
Total Time: 15 min
Prep Time: 5 min
Cook Time: 10 min
Servings: 5

Nutrition Highlights (per serving)

468 calories
29g fat
13g carbs
40g protein
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Nutrition Facts
Servings: 5
Amount per serving  
Calories 468
% Daily Value*
Total Fat 29g 37%
Saturated Fat 16g 80%
Cholesterol 154mg 51%
Sodium 317mg 14%
Total Carbohydrate 13g 5%
Dietary Fiber 4g 14%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 40g  
Vitamin D 1mcg 5%
Calcium 205mg 16%
Iron 2mg 11%
Potassium 867mg 18%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This is a fast meal which the whole family will like and it is packed with nutrition. Broccoli and red pepper are excellent sources of vitamin C. You'll also get vitamin K from both of these crunchy veggies. Mushrooms are high in antioxidants and may even help protect against mild cognitive decline.

Ingredients

  • 1 1/2 pounds chicken breast
  • 1 tbsp olive oil
  • 1 medium bunch broccoli (cut into florets, can peel and chop stems also)
  • 4–5 tbsps water
  • 1 small onion (chopped)
  • 8 ounces mushrooms (sliced)
  • 1 small red bell pepper (chopped)
  • 8 ounces ​shirataki noodles
  • 1 cup Alfredo sauce

Preparation

  1. Prepare broccoli and cook in microwave with a small amount of water. For the one-and-a-half pound of broccoli (about one head) add 4 to 5 tablespoons of water. Using stoneware, cook on high for 4 to 4:30 minutes. Season to taste.

  2. Chop onion, and begin to saute' in one pan with half the oil. No more than 5 minutes, but until tender.

  3. If using raw chicken, cut up chicken breast and cook in another pan. Brown both sides of the chicken, not more than 3 minutes or enough to brown it on each side on medium heat. After browning, turn off heat and let sit for another 5 minutes.

  4. Add mushrooms to onions and cook until beginning to shrink, then add chopped pepper. No more than 3 minutes total.

  5. Rinse shirataki noodles in hot water and cut up with scissors. These do not need to be "cooked."

  6. Combine all ingredients and serve. Stir to allow the flavors to mesh and all ingredients are distributed evenly throughout the dish.

Substitutions and Variations

There is no need to use only broccoli, red pepper, and mushrooms. You can use whatever leftover vegetables you have on hand, just don't cook them again if they are already cooked. You can include whichever non-starchy vegetables you like.

You can use tofu shirataki noodles as they are usually more readily available in most markets. But you can also use "plain" shirataki noodles, they will have less carbohydrate. If you have traditional noodles on hand, those work as well.

Lastly, the alfredo sauce is not required. Those who follow a plant-based diet may want to use tofu instead of chicken and omit the the alfredo sauce. This dish is delicious just with the noodles and veggies. You can also use an alternate sauce such as a marinara.

Cooking and Serving Tips

  • To really cut down on time, you can buy vegetables that are already chopped and chicken that is already cooked.
  • Some grocery stores occasionally have shirataki noodles on sale. Feel free to stock up as they have a fairly long shelf life.
  • If you are cooking the chicken, it will go faster if you saute the onions, peppers, and mushrooms in a separate pan, and cook the broccoli in the microwave. If you don't want to mess up more pans, just do the following steps sequentially instead of at the same time.
  • Drizzle the dish with 2 tablespoons hot sauce for a little heat

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Kozarski M, Klaus A, Jakovljevic D, et al. Antioxidants of edible mushroomsMolecules. 2015;20(10):19489-19525. Published 2015 Oct 27. doi:10.3390/molecules201019489

  2. Feng L, Cheah IK, Ng MM, et al. The association between mushroom consumption and mild cognitive impairment: A community-based cross-sectional study in SingaporeJ Alzheimers Dis. 2019;68(1):197-203. doi:10.3233/jad-180959