Low Carb Chicken Alfredo Gnocchi
This low carb chicken alfredo gnocchi bakes crispy parmesan-crusted chicken tenders right on top of a creamy, blended alfredo sauce with gnocchi, peas, and bacon stirred through it. The sauce comes together in the blender from cottage cheese and cream cheese instead of a flour roux, so you get that classic alfredo texture without the carbs. It’s a full meal in one dish — chicken, sauce, and veggies all baked together.
Ingredients
Method
Prepare the Parmesan-Crusted Chicken
- In a shallow bowl, whisk together the eggs and 2 tablespoons water until completely combined.
- In a second shallow dish, combine the Parmesan cheese, garlic powder, onion powder, salt, and black pepper.
- Working one tender at a time, dip the chicken into the egg wash, allowing the excess egg to drip off.
- Dredge the chicken in the Parmesan mixture, pressing the coating lightly onto both sides so it adheres evenly. Shake off excess egg before dredging — too much egg can make the Parmesan coating wet and prevent it from crisping properly.
- Arrange the chicken tenders in a single layer in the air fryer basket. Do not overlap them. Work in batches if necessary.
- Air fry at 400°F for approximately 10–12 minutes, flipping halfway through cooking.
- Continue cooking until the Parmesan coating is golden brown and the thickest part of the chicken reaches an internal temperature of 165°F. Start checking around the 9–10 minute mark, since chicken tenders vary in thickness and the coating can brown quickly.
Make the Alfredo Sauce
- While the chicken cooks, add the cottage cheese, heavy cream, chicken broth, Parmesan cheese, cream cheese, Italian seasoning, garlic powder, onion powder, black pepper, and salt to a blender.
- Blend until completely smooth and creamy. Blending the cottage cheese removes the curds and creates a smooth, creamy alfredo-style sauce while adding extra protein. The cream cheese adds body and richness, and helps the sauce stay creamy and coat the gnocchi instead of turning thin or watery.
Assemble the Gnocchi
- Add both packages of Pete’s Keto Gnocchi directly to a 9×13-inch baking dish.
- Pour the blended Alfredo sauce evenly over the gnocchi.
- Add the frozen peas.
- Add approximately three-quarters of the chopped bacon, reserving the rest for the top.
- Stir gently until the gnocchi, peas, and bacon are evenly coated in the Alfredo sauce.
- Bake uncovered at 350°F for approximately 25–30 minutes, or until the gnocchi is tender and the Alfredo sauce is hot and bubbling around the edges.
- Check the dish at approximately the 20-minute mark, stir gently, and return it to the oven.
- Continue baking until the gnocchi is tender and the sauce has thickened to your preferred consistency. The sauce will continue to thicken slightly as it sits, so don’t wait until it looks overly thick before removing it from the oven.
Finish the Dish
- Remove the Alfredo gnocchi from the oven and give it one final gentle stir.
- Arrange the crispy Parmesan-crusted chicken tenders over the top of the gnocchi. Keeping the chicken on top rather than stirring it into the sauce helps preserve the browned Parmesan crust instead of immediately softening it.
- Sprinkle the remaining chopped bacon over the top.
- Finish with additional grated Parmesan and fresh parsley, if desired.
- Serve immediately.
Nutrition
Video
Notes
- Add 2 tablespoons of water to the bottom of the air fryer, underneath the basket, before cooking the chicken — this helps cut down on smoking from the Parmesan, oil, and drippings hitting the hot base.
- Cooking time on the chicken will vary depending on piece size and your air fryer, so check with a thermometer for a 165°F internal temperature rather than going by time alone.
- The gnocchi holds its shape well through the full 25–30 minute bake and won’t turn to mush, even though that’s a longer bake time than you might expect for gnocchi.
- Store leftovers in an airtight container in the fridge. This recipe reheats well for meal prep lunches, and the gnocchi keeps its texture instead of going mushy.
I love your content. I am 64 years young and a type 2 diabetic just 2 years in and your recipies are the best !! Thank you for your inspiration!
Thank you so much, Amy. ❤️ This really made my day. I’m so happy you’re enjoying the recipes, and I really appreciate you taking the time to leave such a kind note. Comments like this mean more than you know.