Chicken tetrazzini is a classic comfort food dish that typically features pasta, chicken, and a creamy sauce. However, traditional recipes are often high in carbohydrates, making them unsuitable for those following a ketogenic or low-carb diet. Fortunately, there are many ways to adapt chicken tetrazzini to be keto-friendly without sacrificing flavor or texture.
This article explores various keto chicken tetrazzini recipes, offering options for different tastes and dietary preferences. Whether you're looking for a Southwestern-inspired dish, a dairy-free version, or a simple weeknight meal, you'll find a recipe to satisfy your cravings.
Understanding Keto Chicken Tetrazzini
The key to making keto chicken tetrazzini is to replace the high-carb pasta with a low-carb alternative. Several options are available, each with its own unique characteristics:
- Zoodles: These are zucchini noodles made with a spiralizer. They are a popular choice for keto pasta dishes due to their low carb content and mild flavor.
- Palmini Noodles: Made from hearts of palm, Palmini noodles have a firmer texture than zoodles and a slightly tangy taste, similar to artichoke hearts.
- Shirataki Noodles: These noodles are made from konjac root and are very low in carbs and calories. They have a neutral flavor and can take on the taste of the sauce they are cooked in.
- Spaghetti Squash: This vegetable can be roasted and shredded into spaghetti-like strands. It has a slightly sweet flavor and a tender texture.
In addition to replacing the pasta, keto chicken tetrazzini recipes also use low-carb thickeners like xanthan gum or arrowroot to create a creamy sauce without relying on flour.
Keto Chicken Tetrazzini Recipes
Here are several keto chicken tetrazzini recipes, each with its own unique twist:
Read also: Easy Low-Carb Cheese Crackers
Southwestern Style Chicken Tetrazzini
This recipe puts a Southwestern spin on the classic dish by adding warm, spicy flavors. It features a creamy, cheesy sauce combined with tender chicken and zoodles, topped with more cheese and baked until golden brown.
Ingredients:
- 2 tablespoons butter
- 2 tablespoons olive oil
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 teaspoons salt
- 1 teaspoon freshly ground black pepper
- 1 teaspoon cumin
- 1 tablespoon diced onion
- 1 tablespoon diced poblano pepper
- 1 teaspoon minced garlic
- 1/4 cup chicken stock
- 1 tablespoon chopped fresh cilantro
- 1/4 cup heavy whipping cream
- 4 ounces cream cheese
- 1/3 cup grated Pepper Jack cheese
- 1/4 cup Mozzarella cheese
- 4 small zucchini, spiralized (about 4 cups)
Instructions:
- Preheat the oven to 375 degrees F (190 degrees C). Grease a 9x9 inch baking dish with butter.
- Melt 1 tablespoon each of butter and olive oil in a frying pan over medium-high heat.
- Sprinkle the chicken with salt, pepper, and cumin. Add the chicken to the hot pan and cook until pale golden and almost cooked through.
- Add the poblano pepper, onion, and garlic and cook until vegetables are soft and chicken is done. Transfer to a plate to cool slightly.
- Add the chicken stock to the pan. Let come to a boil, scraping the bottom with a spatula.
- Add the remaining butter, heavy cream, and cream cheese. Simmer until the mixture is smooth.
- Continue to simmer, stirring, until the mixture is thick enough that a spoon leaves a trail when dragged along the bottom.
- Mix the Mozzarella and Pepper Jack cheeses together. Reserve about 1/4 cup of the mixture for the topping, if desired.
- Add the chicken mixture, cheese, and cilantro and stir until cheese is melted. Taste and adjust seasoning.
- Add the zoodles and stir to cover with sauce. Put the cover on and simmer for just a few minutes - until the zoodles are soft but still hold their shape.
- Spoon into baking dish. Sprinkle the top with more cheese if desired.
- Bake until golden, about 10 minutes.
Paleo Chicken Tetrazzini
This recipe is both low-carb and dairy-free, making it suitable for those with paleo or dairy sensitivities. It uses grain-free spaghetti, a creamy dairy-free sauce, and optional dairy-free cheese on top.
Ingredients:
- Rotisserie chicken
- Grain-free spaghetti
- Mushrooms
- Onions
- Garlic
- Ghee
- Arrowroot
- Broth
- Coconut milk or creamer
- Lemon juice
- Mustard
- Nutritional yeast
- Italian seasoning
- Salt
- Pepper
- Dairy-free cheese (optional)
Instructions:
- Preheat oven to 350°F (175 degrees C) and spray a 9x13” baking dish with cooking spray.
- Cook the spaghetti according to package directions. You'll want to make sure the spaghetti is al dente for this one since it softens more in the oven!
- Place the cooked chopped chicken in a large bowl and set aside.
- Heat a dutch oven or large deep skillet over medium heat and add 2 tablespoons of the ghee.
- Cook the mushrooms, then the onions and garlic until soft and fragrant. Remove from heat and transfer the veggie mixture to the bowl with the chicken and set aside.
- Return the skillet to medium heat and add the remaining 4 tablespoons ghee and the arrowroot. Whisk and cook until bubbly.
- Add in the broth, coconut milk or creamer, lemon juice and mustard and whisk while cooking.
- Once thickened, stir in the nutritional yeast and Italian seasoning and remove from heat.
- Stir the chicken and veggie mixture plus the pasta into the sauce, then transfer to the prepared baking dish.
- Bake in the preheated oven, uncovered for 15 minutes or until bubbly and the vegan cheese is melted.
- Serve hot and enjoy!
Keto Chicken Tetrazzini with Palmini Noodles
This recipe uses Palmini linguine noodles, made from hearts of palm, for a low-carb and gluten-free option.
Ingredients:
- 8 ounces shredded or cubed rotisserie chicken
- 1 can Palmini linguine noodles, drained and rinsed well
- 2 tablespoons butter
- 1 tablespoon olive oil
- 1/2 medium onion, chopped
- 3 teaspoon minced garlic
- 1 teaspoon Italian seasoning
- 1/2 teaspoon xanthan gum
- 1/2 cup chicken broth
- 1/2 cup heavy whipping cream
- 1/2 cup mozzarella cheese
- 1/4 cup parmesan cheese
- Salt and pepper to taste
Instructions:
- Preheat the oven to 350 degrees F (175 degrees C) and grease an 8×8 baking dish.
- Heat the butter and olive oil in a frying pan over medium-high heat.
- When butter is melted, add the onions and saute for 2-3 minutes, until they begin to soften and become translucent.
- Add the minced garlic and saute them for an additional 60 seconds.
- Once the garlic is fragrant, add Italian seasoning, xanthan gum, chicken broth and heavy whipping cream. Mix well.
- Cook the mixture down until it begins to thicken, about 5 minutes.
- Add in the mozzarella and parmesan cheese, and cook until the cheeses are melted and the sauce is thick, stirring often.
- Mix in the chicken and the palmini noodles. Continue stirring and cooking for an additional 2 minutes.
- Add mixture to a greased 8×8 casserole dish.
- Bake uncovered for 30-35 minutes, or until the chicken tetrazzini begins to brown and bubble.
Chicken Tetrazzini with Tofu Shirataki Noodles
This recipe uses tofu shirataki noodles for a low-carb and gluten-free option. It also includes vegetables like kale and red peppers for added nutrients.
Ingredients:
- Tofu shirataki noodles
- Cooked chicken
- Onions
- Garlic
- Red peppers
- Kale
- Olive oil
- Milk
- Flour
- Water
- White wine (optional)
- Cheese
- Fresh thyme
- Salt
- Pepper
- Almonds (optional)
- Parsley (for garnish)
Instructions:
- Preheat oven to 400 degrees F (205 degrees C). Grease a 2-quart baking dish with oil or cooking spray. Set aside.
- Drain the liquid in the tofu shirataki packages and rinse noodles under cool water. Drain and try your best to squeeze out excess water. Place the noodles in a bowl. Using kitchen shears, cut the noodles about 5 or 6 times so that they’re smaller pieces.
- In a large sauté pan, heat 1 1/2 tablespoons of olive oil over medium-high heat. When the pan is hot, add onions and cook them for about 2 minutes, or until the onions start to turn translucent. Add the garlic and cook for about 30 seconds. Add in red peppers, kale, and a generous pinch of salt. Sauté until the kale begins to wilt. Turn off the heat, and stir in the chicken and tofu shirataki. Set aside.
- In a medium saucepan, heat the milk over medium heat. Stir milk occasionally to keep it from burning. When the milk starts to boil, whisk in the flour and try to break up the clumps. Reduce heat to a medium-low. The milk should start to thicken. Add in water and wine (if using), and whisk together. If you’re not using wine, just add more water. Let mixture simmer and stir constantly. You want it to reach the consistency of a thick chowder. Turn off the heat. Stir in 1 cup of cheese, fresh thyme, a generous pinch of salt, and pepper. The creamy sauce should be quite thick by now.
- Pour the creamy mixture into the sauté pan with the vegetables, chicken, and shirataki. Stir until well incorporated. Pour everything into prepared baking dish. Top with remaining 1/3 cup of cheese and almonds.
- Bake for 20 to 25 minutes, or until the casserole starts to brown, and the cheese is bubbling. You can also stick the casserole in the broiler for 3 to 4 minutes to get extra browning on the top.
Classic Chicken Tetrazzini with a Keto Twist
This recipe maintains the classic flavors of chicken tetrazzini while using low-carb ingredients.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients:
- Thin spaghetti (or other low-carb noodles)
- Cooked chicken
- Cream of mushroom soup
- Cream of chicken soup
- Sour cream
- Butter
- Chicken broth
- Peas
- Salt
- Pepper
- Garlic powder
- Shredded cheese (mozzarella, cheddar, parmesan)
- Parsley (for garnish)
Instructions:
- Preheat oven to 350 degrees F (175 degrees C). Coat a 9×13 baking dish with nonstick cooking spray, set aside.
- In large bowl whisk together both soups, sour cream, butter, chicken broth, salt, pepper, and garlic powder until combined.
- Stir in the peas, chicken, and spaghetti; toss to combine until fully coated.
- Pour mixture into the prepared baking dish and sprinkle with the cheeses.
- Cover with foil and bake for 30 minutes, then remove foil and continue baking for another 15 minutes until cheese is melted and casserole is hot throughout.
- Remove from oven and sprinkle with parsley.
Keto Chicken Tetrazzini with Spaghetti Squash
This recipe uses spaghetti squash as a low-carb alternative to traditional pasta.
Ingredients:
- Spaghetti squash
- Cooked chicken
- Mushrooms
- Peas
- Onion
- Broth
- Sherry
- Flour
- Sour cream
- Cheese wedges
- Garlic
- Thyme
- Salt
- Pepper
- Parmesan cheese
- Panko
Instructions:
- Preheat oven to 375 degrees F (190 degrees C).
- Microwave squash for 6 minutes, or until soft enough to cut. Slice in half. Scoop out and discard seeds. Place one half in an extra-large microwave-safe bowl, cut side down. Add 1/4 cup water, cover, and cook for 7 minutes, or until soft.
- Meanwhile, season chicken with 1/4 tsp. each salt, pepper, and (optional) salt-free seasoning. Once cool enough to handle, roughly shred chicken with two forks -- one to hold the chicken in place and the other to scrape across and shred it.
- Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to the extra-large bowl, and re-cover to keep warm.
- Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, peas, and onion. Cook and stir until mushrooms and onion have slightly softened and peas are hot, 6 - 8 minutes. Blot away excess moisture. Transfer to the extra-large bowl.
- In a small nonstick pot, mix broth with sherry. Whisk in flour. Set heat to medium high. Whisking constantly, cook until slightly thickened, 1 - 2 minutes. Remove from heat. Add sour cream and cheese wedges, breaking the wedges into pieces. Whisk until uniform. Add garlic, thyme, remaining 1/4 tsp. each salt and black pepper, and 1/2 cup Parmesan cheese.
- Add sauce mixture to the bowl, and stir to coat. Transfer mixture to the baking pan, and smooth out the top. Sprinkle with panko and remaining 2 tbsp. Parmesan cheese.
- Bake for 20 minutes, or until golden brown. Let cool slightly before serving.
Tips and Troubleshooting
- Preventing Watery Sauce: Zucchini noodles can release a lot of water, making the sauce watery. To prevent this, salt the zoodles and let them sit for 15-20 minutes before cooking, then squeeze out any excess moisture. You can also cook the zoodles separately and add them to the sauce at the end.
- Thickening the Sauce: If the sauce is not thick enough, add more cream cheese or simmer it for longer to reduce the liquid. You can also use a low-carb thickener like xanthan gum or arrowroot flour.
- Adding Flavor: Don't be afraid to experiment with different herbs and spices to add flavor to your keto chicken tetrazzini. Italian seasoning, garlic powder, onion powder, and smoked paprika are all great options.
- Making it Ahead: Keto chicken tetrazzini can be made ahead of time and stored in the refrigerator for up to 24 hours before baking.
- Freezing: To freeze chicken tetrazzini, prepare it according to the recipe in a freezer-safe casserole dish, cover tightly in plastic wrap and again in foil, and freeze for up to 2 months.
Read also: Magnesium Supplements for Keto
tags: #keto #chicken #tetrazzini #recipe