Chicken “Alfredo” with Zoodles

This week I made chicken alfredo.

Now you may be wondering…

“But I thought you recommitted to Ideal Protein?”

“How are you eating the #1 artery clogging food ever made?” 🙂

You should all know me better by now…I made cauliflower alfredo sauce!

My “alfredo” sauce turned out really good. Was it like regular alfredo sauce? No – I don’t think anything could ever be that delicious. But, it did a pretty good job as a stand-in!

The process is pretty straight forward – boil the cauliflower, hit it with some Italian spices, and blend it up.

Chicken 'Alfredo' with Zoodles

  • Servings: 5
  • Print

Recipe by: Jamie Boden at My Beautiful Ideal


  • 4 cups vegetable broth
  • 2 medium heads of cauliflower, trimmed and cut into florets
  • 1 tbsp + 1 tsp olive oil, divided
  • 8 cloves of garlic, minced
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp oregano, dried
  • 1 tsp basil, dried
  • 1 tsp thyme, dried
  • 1/2 cup milk
  • 2 pounds of chicken breast, cooked
  • 4 large zucchini, spiralized – or buy it ready to go


  1. In a large pot bring the vegetable broth to a boil.
  2. Add the cauliflower and boil for 7-8 minutes. (If your chicken isn’t already cooked I would start cooking it now so that it is done by the end of the process.)
  3. Reserve 2 cups of the vegetable broth.
  4. Drain the cauliflower of any remaining vegetable broth. Keep to the side for right now.
  5. In the same pot add oil, garlic, salt, pepper, oregano, basil, and thyme. Cook for 2-3 minutes over medium heat.
  6. Add cauliflower, 1 cup of the reserved vegetable broth, and milk. You can use the remaining vegetable broth to adjust the consistency of the sauce if needed.
  7. Blend until smooth with an emersion blender – or regular blender just be careful as it will be hot.
  8. In a large skillet saute zucchini with 1 tsp of oil until warmed through – about 4-5 minutes.
  9. Assemble the meal – zucchini topped with sauce and chicken!
  10. Enjoy!

Tips: Extra “alfredo” sauce can be frozen for later use. When making this recipe I only used about 1/2-3/4 of the sauce and froze the rest.

If you want to, and it fits with your eating plan, add about 1/2 cup of fresh parmesan to the sauce.

Nutrition: Calories 541, Protein 85g, Carbohydrate 16g, Dietary Fiber 6g, Total Sugars 7.2g, Total Fat 13.6g.

2 thoughts on “Chicken “Alfredo” with Zoodles

    • Yep, it is! It does have the addition of milk, but according to phase 1 you can have 1 oz/30mL of milk/day so if this serves 5 you should be right on point with that! Thanks for your question.


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