Healthy, Recipes

Keto Cajun Chicken Alfredo

This Keto Cajun Chicken Alfredo was inspired by Leah Chase, also known as the Queen of Creole.

This Keto Cajun Chicken Alfredo is creamy and delicious plus it comes together in just minutes. 

This one pot meal is loaded with chicken and sausage, heavy cream and lots of Parmesan cheese, not to mention lots of Cajun seasoning.

Served over your choice of noodles and you have the perfect week day dinner in less than 30 minutes! I used spaghetti squash noodles to make this dish an easy, low carb, gluten free and keto friendly!

This recipe was inspired by Leah Chase, the Queen of Creole. 

She was the executive chef and co-owner of the Dooky Chase’s Restaurant in New Orleans, one of the most historic restaurants in America. Not only was she a chef, co-owner and cookbook author, she also was a public servant. 

When African Americans were denied a seat in New Orleans restaurants in the ‘50s and ‘60s, she cooked for them and fed meals to civil rights workers on the frontlines. Chase died in June 2019, but Dooky’s continues to be a stomping ground for regulars, and tourists. 

Did you know Princess Tiana, the waitress who wanted to own a restaurant in Disney’s “The Princess and the Frog,” was based on Mrs. Chase. It was the first African-American princess in a Disney movie.

Cajun food lovers- here’s what you’ll need for this easy one pot meal!

Cajun Seasoning- my best friend, Christine, a.k.a the Cajun Queen introduced me to Tony’s Chachere’s Cajun seasoning when we lived together. I always have some in my pantry! It is my go-to Cajun seasoning!

Unsalted Butter- I always use unsalted butter, it’s much easier to control the salt level in my dishes. Since our seasoning blend already has salt in it and the Parmesan cheese is naturally salty. This dish doesn’t need any more salt.

Chicken breast or thighs- I personally love thighs but you can use breast too. 

Andouille Sausage- It’s a pretty spicy sausage. It is made from smoked pork and it makes perfect sense with cajun spices!

Fresh Garlic- Garlic is a must in any Alfredo sauce. 

Chicken broth- This thins out the sauce and adds a lot of flavor.

Heavy whipping cream- This is what makes this keto cajun chicken alfredo sauce rich and creamy!

Parmesan cheese- Use freshly grated Parmesan cheese because pre-shredded cheese usually has added ingredients which help prevent the shredded cheese from naturally sticking together.

Hot Sauce- I love giving an extra kick to my dishes and that is exactly why I add a dash of hot sauce right at the end.

Fresh parsley– A little parsley adds some color to this quite orange-ish yellow dish, plus it adds some freshness and lightness!

Ingredients

  • 1 1/2 tablespoon Tony’s Chachere’s Cajun seasoning
  • 4 tablespoon unsalted butter, divided
  • 1.25 pounds boneless skinless chicken breast or thighs
  • 2 Andouille sausage links, sliced
  • 5 cloves fresh garlic, minced
  • 1 cup chicken broth
  • 1 cup heavy whipping cream
  • Dash of hot sauce
  • handful of fresh minced parsley, divided (save some for garnish)
  • 1 cup parmesan cheese, shredded (save some for garnish)
  • Noodles or noodle replacement of choice to serve (I used spaghetti squash)

Instructions

To start, season your chicken breasts liberally with your Cajun seasoning blend. 

Heat a cast iron skillet over medium heat, and melt 2 tablespoon of butter. 

Sear your chicken and sausage over medium high heat, until it’s cooked thru and reaches an internal temperature of 165F. Once cooked thru, remove from the skillet and set aside. Don’t drain or remove any of the drippings.

Reduce the heat to medium, and add 2 more tablespoon of butter of it to your cast iron. Add in your minced garlic, and cook until fragrant, about 30 seconds. Being careful not to let your garlic burn.

Whisk in chicken broth, heavy whipping cream and a dash of hot sauce.

Stir in your parsley, and parmesan cheese. Sprinkle in more Cajun seasoning to taste. Cook until your cheese has melted. 

Cut your chicken into pieces, and add chicken and sausage to the skillet. 

Serve over noodles of choice. I used Spaghetti squash to get it low carb.

Garnish with more parsley and parmesan cheese. Serve and enjoy!

Early Riser, Healthy, Recipes

Keto Friendly Breakfast Casserole

Keto Friendly Bacon, Egg, and Spinach Breakfast Frittata Casserole is the perfect quick and easy make-ahead, meal-prep breakfast that is sure to please any crowd!

I love making frittatas; combining a bunch of ingredients that pair well together, whisking in eggs and then throwing in the oven to bake. This recipe is basically a LARGE frittata that is perfect to serve at any family gathering or brunch! It is also great to make on the weekend for meal prep! Then portion out your breakfast for the week and you just like that, breakfast is all taken care of!

This recipe is highly customizable, so you can change out the type of cheese, peppers and even the bacon.  You can make whatever combination you like, maybe sausage or ham instead of bacon. Simply use what you have on hand to make it easy!

Just follow these easy steps!

  1. Sauté the veggies and spinach.
  2. Preheat the oven to 350 degrees. 
  3. Create the first layer by adding the sautéed spinach and veggies to the bottom of a baking dish.
  4. Whisk the eggs and egg whites in a small bowl
  5. Pour over the veggies. 
  6. Sprinkle cooked, crumbled bacon and shredded cheese over the top. 
  7. Bake for 25 minutes.

Ingredients

  • 2 eggs
  • 1 1/2 cups egg whites – You can use 8-10 eggs if you don’t want to use egg whites.
  • 2-3 cups fresh spinach, roughly chopped
  • 6 slices bacon cooked and crumbled
  • 1 cup sliced mushrooms
  • 2 cloves garlic, minced
  • 1/2 cup chopped red onion
  • 1/2 chopped green pepper
  • 1/2 chopped red pepper
  • 1 1/4 cup shredded cheddar cheese
  • salt and pepper to taste

Instructions

Preheat the oven to 350 degrees. 

Spray a 9×13 baking dish with cooking spray.

Place a skillet on medium-high heat. Add the chopped veggies (excluding the spinach) to the pan. Sautee for a few minutes until the veggies are soft.

Add spinach to the pan, and saute until slightly wilted. 

Add the veggies and spinach to the bottom of the baking dish. Spread the veggies throughout the dish.

Whisk the egg whites and eggs in a small bowl. Season with salt and pepper. 

Pour the egg mixture over the veggies.

Create an additional layer by adding the crumbled bacon and shredded cheese.

Bake for 20-30 minutes.

Remove from the oven. Allow to cool before serving

Healthy, Recipes

Keto Meatball Casserole

Juicy, flavorful meatballs cooked until golden and then covered with tomato sauce and cheese.

If you are looking for a new dinner this Keto Meatball Casserole should be it. 

I love this keto friendly meatball casserole because it’s really simple to make and delicious.  It’s also great for meal prep!

I took my grandparent’s meatball recipe, made a couple of changes to make these keto/low carb meatballs. They make epic leftovers… so great for meal prepping! 

The Meat

My personal favorite meat combo when it comes to meatballs is a fifty-fifty of ground beef and Italian sausage. 

The Breadcrumbs

As you know, meatballs traditionally call for breadcrumbs for the binder. It’s purpose is to add moisture and keep the proteins in the meat from shrinking and becoming tough. I used crushed pork rinds! They work surprisingly well in lieu of breadcrumbs and they really play up the flavors.

To Pan-fry or to bake?

This is a great debate between Italian cooks – whether meatballs should be baked or pan fried. 

I grew up watching my grandmother, Meme pan-fry her meatballs. So in this house, we pan fry! Pan frying meatballs produces superior caramelization and a flavorful outer crust. You really do get the best flavor. 

Having said that, you can definitely bake up these too. 

The Sauce

Nothing fancy here, just simple and delicious! One can of crushed tomatoes and ¼ cup of red wine, I recommend Scout & Cellar Gallivant Cabernet Sauvignon

The Cheese

You choose the shredded cheese… Mozzarella, Provolone, Monterrey Jack, Cheddar… I personally like a combination of Mozzarella and Provolone. 

Serve warm on top of zucchini noodles or your with a side of your favorite vegetable. 

Ingredients

Meatball Ingredients:

  • 1 lb. ground beef
  • 1 lb. Italian sausage
  • 1 cup shredded mozzarella
  • ⅓ cup grated or shredded parmesan
  • 2/3 cup crushed pork rinds
  • 1 egg
  • 2 cloves garlic, minced
  • 2 tsp dried minced onion
  • 2 tsp dried minced garlic
  • 2 tsp dried Italian seasoning
  • 1 tsp Salt and Pepper

Casserole Ingredients:

Instructions 

Preheat the oven to 400 degrees. 

Combine all the ingredients for the meatballs and mix thoroughly. 

Make about 24 meatballs

Heat an oven safe skillet over medium heat. (I used my cast iron skillet)

Drizzle one tablespoon in the skillet. 

Place meatballs into the skillet and cook for two-three minutes, then flip and cook for another 2 minutes. 

Place the skillet into the preheated oven and bake for ten minutes. 

Carefully remove the skillet from the oven, pour the crushed tomatoes and wine over the meatballs. Return the skillet to the oven and bake for another ten minutes. 

Once the sauce is bubbling, sprinkle the cheese over the top and bake for an additional 8 minutes until the cheese is melted. 

Optional: I broiled for 3-4 minutes at the end to toast the cheese. Watch it carefully if you put it under the broiler. The cheese can burn easily.