Who says you need noodles to enjoy the rich, indulgent flavors of carbonara? This Chicken Carbonara (No Pasta) swaps traditional spaghetti for tender chicken ribbons and zucchini “zoodles,” delivering a creamy, savory dinner that’s perfectly low-carb and ready in under 30 minutes. It captures the essence of the classic Italian dish—smoky bacon, silky egg-cheese sauce, and a hint of black pepper—while keeping net carbs under 6 g per serving. If you crave comforting, keto-friendly meals without sacrificing flavor, you’ll also love the recipes in the Ultimate Keto Recipe Cookbook, your go-to resource for easy, delicious low-carb cooking.
Why Chicken Carbonara No Pasta Works for Keto
Traditional carbonara features pasta tossed in an egg and cheese sauce with pancetta or guanciale. While delicious, a single serving can pack 50 g or more of carbs. By replacing pasta with chicken and zoodles, this version:
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Dramatically Reduces Carbs: Zucchini ribbons and chicken have minimal carbs compared to durum wheat pasta.
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Boosts Protein & Healthy Fats: Chicken and eggs supply muscle-supporting protein, while cheese and butter provide satisfying fats that fuel ketosis.
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Retains Classic Flavors: Smoked bacon, Parmesan, and freshly ground black pepper deliver the signature carbonara taste without compromise.
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Speeds to Table: Ready in roughly 25 minutes, it’s ideal for busy weeknights.
This recipe proves that keto adaptations can honor culinary traditions while meeting modern dietary needs.
Also Read: Keto Beef Stir Fry – A Quick and Low-Carb Dinner
Key Ingredients and Their Benefits
1. Boneless, Skinless Chicken Breasts (1 lb)
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Lean Protein: Each 4 oz serving provides ~26 g protein, supporting muscle maintenance and satiety.
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Low Carb: Chicken contains zero carbohydrates, making it an ideal pasta substitute.
2. Zucchini (2–3 medium, spiralized)
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Vegetable “Noodles”: Zoodles deliver the mouthfeel of long strands with only ~3 g net carbs per cup.
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Micronutrients: Zucchini is rich in vitamin C, potassium, and antioxidants that support overall health.
3. Bacon or Pancetta (4 oz, diced)
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Flavor & Fat: Provides smoky richness and renders fat to cook the chicken and coat the zoodles.
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Protein: Adds ~6 g protein per slice, contributing to macro balance.
4. Egg Yolks (4 large)
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Creamy Binder: Yolks, rather than cream, emulsify with cheese and pasta water (or cooking liquid) to create carbonara’s classic sauce.
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Nutrient-Dense: Rich in choline, vitamins A, D, E, and K₂—nutrients important for brain and bone health.
5. Parmesan Cheese (½ cup, plus extra for garnish)
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Umami Flavor: Hard, aged cheese adds sharp, savory notes.
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Calcium & Protein: Contributes both bone-supporting minerals and whey/casein protein.
6. Butter or Ghee (2 Tbsp)
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Silky Texture: Fat helps bind the sauce and prevents sticking.
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Flavor: Ghee adds a subtle nuttiness and is lactose-free for sensitive cooks.
7. Garlic (2 cloves, minced) & Shallot (1 small, finely chopped)
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Aromatics: Build depth of flavor. Garlic offers allicin’s health benefits; shallots add sweetness.
8. Salt, Freshly Ground Black Pepper & Red Pepper Flakes (optional)
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Seasoning: Proper seasoning elevates all ingredients. Pepper flakes bring a gentle heat reminiscent of Italian red pepper accents.
By selecting whole-food ingredients, you maximize nutrition, flavor, and keto compatibility.
Step-by-Step Preparation
1. Prep & Spiralize
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Zoodles: Wash and trim 2–3 medium zucchini. Spiralize into long ribbons. Lightly salt and let drain in a colander while you prep other ingredients to remove excess moisture.
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Chicken: Slice 1 lb chicken breasts into thin, bite-sized strips or ribbons against the grain for tenderness. Pat dry and season lightly with salt and pepper.
2. Cook the Bacon
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In a large skillet over medium heat, cook 4 oz diced bacon or pancetta until crisp and fat is rendered, about 6–8 minutes. Remove bacon with a slotted spoon and set on a paper towel-lined plate.
3. Sauté Aromatics & Chicken
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Butter or Ghee: Add 2 Tbsp to the hot bacon fat.
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Aromatics: Sauté 2 minced garlic cloves and 1 finely chopped shallot until fragrant (30 seconds–1 minute).
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Chicken: Increase heat to medium-high, add chicken strips, and cook 4–5 minutes until just cooked through. Remove chicken and set aside.
4. Quick-Blanch Zoodles
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In the same pan with remaining fat and butter, add zucchini ribbons. Toss 1–2 minutes just until slightly tender—avoid overcooking to prevent sogginess. Transfer zoodles to a plate.
5. Emulsify the Sauce
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Turn Off Heat: Ensure pan is off or very low to avoid scrambling eggs.
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Egg-Cheese Mixture: In a bowl, whisk together 4 egg yolks and ½ cup finely grated Parmesan cheese until smooth.
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Combine: Return chicken and bacon to pan. Off-heat, pour egg-cheese mixture over contents. Stir vigorously, adding 2–3 Tbsp of hot pan juices (or a splash of hot water) to temper yolks. The mixture will become a silky sauce—emulsifying without clumps.
6. Finish & Serve
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Reheat Briefly: Set pan over very low heat, stirring constantly for 30 seconds to warm through; do not boil.
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Return Zoodles: Fold in drained zucchini ribbons, tossing gently to coat.
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Season: Adjust salt and pepper; add red pepper flakes if desired.
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Plate: Divide among bowls, garnish with extra Parmesan and a crack of black pepper.
Nutritional Breakdown (Per Serving, serves 4)
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Calories: ~360 kcal
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Fat: 24 g
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Protein: 32 g
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Total Carbs: 8 g
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Fiber: 2 g
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Net Carbs: 6 g
This macro profile—high protein, moderate fat, low net carbs—supports muscle recovery and sustained ketone production.
Expert Tips for Perfect Chicken Carbonara
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Dry Your Zoodles: Excess moisture prevents proper sauce adherence. Let them drain on paper towels.
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Temper the Yolks: Always off-heat or use very low heat when adding egg yolks to avoid scrambling. Incorporate hot juices gradually.
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Use Freshly Grated Cheese: Pre-grated Parmesan contains anti-caking agents that inhibit melting; freshly grated yields a smoother sauce.
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Cook Bacon Slowly: Crispy, rendered fat ensures flavorful cooking oil for aromatics and chicken.
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Serve Immediately: Carbonara is best right off the stove, while the sauce is creamy; letting it sit can lead to separation.
Creative Variations
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Prosciutto & Peas: Swap bacon for torn prosciutto and stir in ½ cup frozen peas during the last minute of sauce step. Net carbs rise by ~2 g.
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Mushroom Carbonara: Add 1 cup sliced cremini mushrooms when sautéing shallots for an earthy twist.
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Creamy Spinach: Stir in 1 cup fresh spinach along with zoodles for extra color and micronutrients.
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Spicy Arrabbiata: Add 1 tsp chili paste and garnish with chopped fresh parsley for a spicy take.
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Pesto Carbonara: Swirl in 2 Tbsp sugar-free pesto after the egg-cheese mixture for basil-garlic aroma.
Each variation retains a net carb count under 9 g and enhances the classic profile.
Serving Suggestions
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Side Salad: Pair with a simple arugula salad dressed in lemon-olive oil vinaigrette for contrast.
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Garlic Bread Alternative: Serve with low-carb cloud bread or keto breadsticks to soak up extra sauce.
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Wine Pairing: A crisp Pinot Grigio or dry Prosecco complements the richness and cuts through the fat.
Storage & Reheating
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Refrigerate: Store leftovers in an airtight container for up to 2 days.
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Reheat Gently: Warm on the stovetop over low heat, adding a splash of water to revive sauce creaminess. Avoid microwave to prevent eggs from scrambling.
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Make-Ahead: Cook components through zoodle step. Store chicken/bacon mixture and zoodles separately. Assemble and temper yolks just before serving.
Frequently Asked Questions
Q1: Can I use spaghetti squash instead of zucchini?
A: Yes—roasted spaghetti squash strands work wonderfully. Net carbs rise slightly (~8 g per cup), so adjust portions.
Q2: Why no cream?
A: Traditional carbonara uses egg yolks for creaminess. Omitting cream cuts carbs and yields a classic texture.
Q3: Can I use turkey bacon?
A: You can, but it renders less fat—add 1 Tbsp butter or oil to compensate.
Q4: How do I avoid scrambled eggs?
A: Mix yolks off-heat; add hot liquid gradually; stir constantly. Only warm briefly.
Q5: Is this suitable for children?
A: Yes—mild flavors and familiar ingredients make it kid-friendly. Omit pepper flakes if needed.
Q6: Can I make it vegetarian?
A: Swap chicken for firm tofu strips and bacon for smoked tempeh or coconut bacon; macros will adjust.
Conclusion
This Chicken Carbonara (No Pasta) delivers the indulgence of a classic Italian dish—savory, creamy, and comforting—without the carbs of traditional pasta. With tender chicken, crisp bacon, and zucchini ribbons enveloped in an egg-Parmesan sauce, it’s an elegant yet simple dinner that supports your low-carb or keto lifestyle. Ready in under 30 minutes and infinitely adaptable, it’s destined to become a weeknight favorite.
For more creative, quick, and delicious keto meals, be sure to explore the Ultimate Keto Recipe Cookbook, your essential guide to more than 100 low-carb recipes that make healthy eating effortless and enjoyable.
Disclaimer
This post contains affiliate links. If you purchase through the Ultimate Keto Recipe Cookbook link, I may earn a small commission at no extra cost to you. All opinions and tips are based on personal testing and research.