KetoDiet App is free to download, try it now!

Healthy Zero-Carb Noodle Alfredo

4.7 stars, average of 137 ratings

Healthy Zero-Carb Noodle AlfredoPin itFollow us 134.8k

Every time that I think of this dish, I get Beyonce singing in my head “If you like it then you shoulda put an egg on it”

This easy low-carb dish is everything that is good in the world of comfort foods. Creamy, cheesy sauce, slurpy zero-carb noodles, crowned with a perfectly poached egg which combines to create a keto-friendly sauce that is to die for!

This dish comes together fast, with almost no effort so it is perfect for busy nights or unexpected guests… or when you want a bit of Beyonce in your head. Enjoy!

The #1 Keto Diet App
Healthy Zero-Carb Noodle Alfredo
Free Download
1,500+ delicious keto recipes
Trialed & tested for best results
Optimized for nutrition
Never feel hungry
Planner & tracker
Track all macros including net carbs
Scan products
Create your own meals
Advanced tracking
Track ketones, blood glucose & lipids
Stay hydrated with water tracking
Track your mood & energy levels
Macro calculator
Calculate your ideal fat, protein & carb intake
Set any goal: weight loss, maintenance or weight gain
Your macros update based on your progress
Monitor your macros, water intake, mood & energy
Body weight, body fat and body measurements
Ketones, blood glucose & lipids
Evidence-based content
Expert articles to help you make informed choices
Guides & free diet plans
New daily content
And so much more...!
Complete Keto Diet guide
Integrated shopping basket
Restaurants & guide to eating out
Free Download

Hands-on Overall

Allergy information for Healthy Zero-Carb Noodle Alfredo

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
Download Recipe

Nutritional values (per serving)

Net carbs4.1 grams
Protein16 grams
Fat42.3 grams
Calories455 kcal

Calories from carbs 4%, protein 14%, fat 82%

Total carbs5.6 gramsFiber1.5 gramsSugars1.8 gramsSaturated fat25.2 gramsSodium479 mg(21% RDA)Magnesium20 mg(5% RDA)Potassium144 mg(7% EMR)

Ingredients (makes 6 servings)

  • 1 cup heavy whipping cream (240 ml/ 8 fl oz)
  • 100 g unsalted butter (3.5 oz)
  • 1/4 cup full-fat cream cheese (60 g/ 2.1 oz)
  • 1 clove garlic, minced
  • 1 1/2 cups grated Parmesan cheese or other Italian hard cheese (135 g/ 4.8 oz)
  • 2 tbsp freshly chopped parsley, or to taste
  • 3 packs zero-carb, shirataki noodles (600 g/ 1.3 lb)
  • 6 large eggs
  • Optional: salt and pepper, to taste


  1. Place cream, butter, cream cheese and minced garlic in a saucepan and heat on medium until they are all melted and combined.
    Healthy Zero-Carb Noodle Alfredo
  2. Add the parmesan and parsley and stir until melted.
    Healthy Zero-Carb Noodle Alfredo
  3. While the sauce is heating through, drain your shirataki and rinse well. For best results, prepare the shirataki noodles by following these instructions (you can skip the pan-roasting and simply rinse and boil them).
  4. To poach the eggs, place a pot of water on the stove and heat until simmering. Crack your egg into a measuring cup and then slide it into the water. Cook for three minutes. Repeat for the remaining eggs (do not cook more than 2-3 in one saucepan at the same time). Healthy Zero-Carb Noodle Alfredo
  5. While your eggs are poaching, stir the cheese sauce through your noodles and serve into bowls. Season with salt if desired.
  6. Place a poached egg on top of each bowl and optionally season with pepper. Pop the yolk and dig in!
    Healthy Zero-Carb Noodle Alfredo
  7. Store the noodles covered in cheese sauce in a covered container in the refrigerator for up to four days. Poached eggs should be kept separately from the noodles. Once the eggs are cool, place all the eggs in an airtight container filled with cold water and keep refrigerated for up to 5 days. To reheat the eggs, place them in a mug filled with hot tap water for a couple of minutes. This will be enough to warm them up without overcooking. Healthy Zero-Carb Noodle Alfredo

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Cream, heavy whipping, pouring, full-fat (30-40% fat)
1 g0.8 g15.2 g146 kcal
Butter, unsalted, grass-fed
0 g0.1 g13.5 g120 kcal
Cream cheese, soft (full-fat)
0.3 g0.7 g2.8 g25 kcal
Garlic, fresh
0.2 g0 g0 g1 kcal
Parmesan cheese
0.7 g8 g5.8 g88 kcal
Parsley, fresh (spices)
0 g0 g0 g0 kcal
Shirataki noodles, konjac noodles
1.5 g0 g0.2 g4 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Total per serving
4.1 g16 g42.3 g455 kcal

Healthy Zero-Carb Noodle AlfredoPin itFollow us 134.8k

  1. Blog
  2. Recipes
  3. Mains
  4. Healthy Zero-Carb Noodle Alfredo
  1. Blog
  2. Recipes
  3. Vegetarian
  4. Healthy Zero-Carb Noodle Alfredo
  1. Blog
  2. Recipes
  3. Healthy Zero-Carb Noodle Alfredo
  1. Blog
  2. Naomi Sherman
  3. Healthy Zero-Carb Noodle Alfredo

Do you like this recipe? Share it with your friends! 

Naomi Sherman
Creator of

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

Let us know what you think, rate this recipe!

Leave a comment

Note: Any links to products or affiliate links will not be approved.
Please note that we do not offer personalised advice. For any diet related questions, please join our Facebook community.

Comments (14)

In the zero carb noodle Alfredo recipe, it looks so great and I need to make it but I cannot bear to eat runny undercooked eggs! Is there any way I could disguise them in the sauce or leave out all together? I have a feeling if I cooked them “well done” it would not be the same. Help? Thanks!!


Hi Dawn, you could swap them for cooked chicken or even beef meatballs. Or you could try fried eggs and cook them for longer until well done?


I absolutely love your site! It is such a wealth of information and your recipes, actually make me think that I may be able to truly make Keto work for me. Do you know of any people that have done the Keto Diet, that have high blood pressure, and that actually lost weight which improved their high blood pressure? If you have any helpful tips for me, a keto newbie, I'd sure appreciate them! Thanks and God Bless!


Thank you so much Barbara, you are very kind! I'm not a health professional but typically with weight loss that is so easily achieved on a keto diet, you should see other improvements like reduced blood pressure and improved blood lipids. This is a great resource for an overview of studies:


Just made this.  It was exactly as promised, gooey, tasty noodles.  I made a single serving by dividing the recipe by three.  I used dehydrated garlic, since I had that on hand..
I almost decided to forego the poached eggs but glad I didn't.  It really added to the dish, both taste wise and nutritionally.  
Thanks for this, I think it will be a goto recipe when I'm eating by myself,  


Thank you so much, I'm glad you enjoyed!


Hi! How much would you say is per serving of the Alfredo sauce? 2 Tablespoons?


Hi Vasiliki, I'd say about 1/3 cup (85 g/3 oz) so it's quite a lot of Alfredo sauce 😊


Hi! Thank you for this recipe. Do you have a dairy free version? I am lactose intolerant and I find it usually bring up my carb when I use non-dairy or plant based cheeses. Many thanks!!!


That's a tough one - there is so much dairy here I'm not sure I can help. I think you could use coconut milk or coconut cream, duck fat or ghee, and nutritional yeast instead of the cheese. That's just a guess though and you will need to play with the amounts 😊


6 servings are too much for me..can I frozen this meal? or could you give the directions for smaller portions?
thks a lot!


This doesn't freeze well but you can halve the whole recipe to make 3 servings instead (same instructions). I hope this helps!


Looks like a great recipe! However, I'm confused as to why it is titled as "Zero carb noodle Alfredo" ... when it lists 4.1 net carbs per svg in the nutritionals?


Hi Kim, I see now where the confusion may be. It's made with "zero-carb noodles" also known as shirataki noodles. So the recipe is not "zero-carb" but 4.1 g net (or 5.6 g total) carbs is almost zero-carb 😊