Healthy Zero-Carb Noodle Alfredo

4.6 stars, average of 92 ratings

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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!

Hands-on Overall

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 cup grated Parmesan 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

Instructions

  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
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Naomi Sherman
Creator of NaomiShermanFoodCreative.com

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.

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Comments (6)

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!!!

Reply

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 😊

Reply

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

Reply

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

Reply

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?

Reply

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 😊

Reply