Keto Fettuccini Alfredo (By Mark Entwistle)


Chicken / Mushrooms:

• 500g chicken (skinless thigh meat), slice into small 1/2 bite size strips

• 1 T dried mixed herbs (marjoram, basil, oregano and thyme (e.g. Schwartz brand Mixed Herbs)

• 150-200g mushrooms, sliced (portobello or any other type)

• salt & pepper (to taste)


• 2 packets Shirataki Fettucini (400g net weight)

Alfredo Sauce

• 3-4 T olive oil

• 1/8 cup onion (minced)

• 1 clove garlic (through a garlic press or minced)

• 6 T butter (about 60g, unsalted if available due to salt in cheeses)

• 1/2 t ground black pepper (fresh ground)

• 1/2 t salt

• pinch nutmeg

• 1/3 cup white whine

• 236 ml heavy creme (15 T)

• 1 egg yolk only (mixed/whipped well with a fork)

• 1/4 cup parmesan cheese (finely grated)

• 1/4 cup romano cheese (finely grated / shredded)

• fresh parsley (for garnish)

METHOD - Chicken & Mushrooms

1) put the dried mixed herbs, salt and pepper (to taste) on chicken pieces spreading evenly to coat the chicken

2) add ghee, followed by chicken to a pre-heated pan on low/medium heat, leaving to rest a few minutes before stirring, then cooking 5-10 mins (longer for firmer chicken)

3) add mushrooms, cooking 7-15 minutes further until cooked through (then turn off heat)

METHOD - Shirataki Fettuccini

1) rinse fettuccini in a colander 1-2 mins

2) place fettuccini in just boiled water in a metal mixing bowl for 2 mins

3) drain fettuccini and dry with paper towels before cooking on low/med heat in a dry frying pan for about 7 minutes (stirring occasionally)

METHOD - Alfredo Sauce / Main Dish

1) on low/med heat, put olive oil on a pre-heated large deep pan (e.g. pressure cooker, lid off)

2) add onion (keep stirring so it doesn't burn), cooking until soft (at least three minutes, or can cook several mins longer until the onions carmelize / start to brown a bit)

3) add garlic and stir for 1 min or less

4) add butter and season (black pepper, salt, nutmeg), keep stirring

5) add white whine, keep stirring until alcohol is bubbled off (about 1 minute)

6) lower heat a bit and add creme a bit at a time, stirring until mixed in, continuing to simmer and stir pretty often until the sauce starts to thicken

7) stir briskly while slowly pouring in egg yolk slowly (to avoid curdling)

8) add parmesan and romano, mixing in until sauce is smooth

9) add fettuccini and meat, mix together and cook until warmed through (1 min or less)

10) serve garnished with fresh torn parsley leaves and/or grated parmesan cheese

Notes: I was missing Italian food so adapted this recipe to satisfy my craving for pasta. The recipe uses low carb friendly, flat fettuccini style shirataki noodles ( The method of preparation ensures the noodles have a totally neutral taste and optimal texture, taking on the flavour of whatever sauce or soup they are added into (note these noodles may not be frozen as this will destroy their texture making them inedible - I found out the hard way, though storing in the fridge and reheating is fine).  In this version, I've written instructions with chicken and mushrooms, but use your imagination. This rich tasty alfredo sauce can be paired with prawns/shrimp, chicken, sausage (as pictured), mushrooms, and/or other veggies like asparagus or sun-dried tomatoes. Just prepare / cook these separately and mix in the alfredo sauce at the end along with the fettuccini and stir together until warmed through. There might be a method to make this with one or two pans instead of 3 but I haven't figured that part out yet.