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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 240.1
  • Total Fat: 12.0 g
  • Cholesterol: 78.8 mg
  • Sodium: 456.9 mg
  • Total Carbs: 6.9 g
  • Dietary Fiber: 1.2 g
  • Protein: 26.9 g

View full nutritional breakdown of Low Carb Blackened Chicken Alfredo Bake calories by ingredient
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Low Carb Blackened Chicken Alfredo Bake

Submitted by: JOEKNEE
Low Carb Blackened Chicken Alfredo Bake

Introduction

This a flavorful "casserole" without the noodles and rice found in traditional casseroles. Sorry no photo with this one... family ate it too quick! This a flavorful "casserole" without the noodles and rice found in traditional casseroles. Sorry no photo with this one... family ate it too quick!
Number of Servings: 8

Ingredients

    3 boneless skinless chicken breasts
    Montreal Seasoning
    1TBL cooking oil
    One cup yellow squash, cubed
    One medium sweet onion, diced
    One cup cauliflower
    Salt and pepper
    One jar alfredo sauce (I used Trader Joe's)
    1/4 cup grated parmesan cheese
    1/8 cup bread crumbs

Directions

Heat oven to 350 degrees and spray a 13x9 pan with cooking spray.

Sprinkle the chicken breasts with the Montreal seasoning and cook in a skillet coated with cooking spray until done. Set aside.

Place chopped cauliflawer in microwavable dish, add 2 tbl water, cover with plastic wrap and cook for 4 minutes on high.

In the same skillet add cooking oil and saute onions until clear. Add squash and saute until soft. Salt and pepper to taste.

Cut cooled chicken into cubes and add to casserole dish with the vegetables. pour alfredo sauce over all. Top with cheese and bread crumbs.

Bake for 20 minutes, then broil on low for 10 minutes until top is brown.

Number of Servings: 8

Recipe submitted by SparkPeople user JOEKNEE.






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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    I omitted the onions (for hubby) and bread crumbs (to lower carbs even more), but added a little extra chicken and extra squash too! I didn't have Montreal Seasoning so i used grilling mates lemon pepper. This was SO good!! will more it on a regular basis. - 5/8/12

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  • Incredible!
    2 of 2 people found this review helpful
    OMG! AWESOME! Thank you sooo much! My family LOVED this! Even my hubby who hates vegtables and is very meat, cheese and bread kinda guy. I didn't have the montreal seasoning so I put some Mrs Dash chicken seasoning and pepper. No salt. watching our sodium. Kids didn't even know they were eating veg! - 4/26/10

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  • Incredible!
    2 of 2 people found this review helpful
    Oh my goodness! This was so good! I doubled the squash. Next time, I'll double the cauliflower. It's so good it's hard to stop with just one serving! - 1/24/10

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  • Incredible!
    2 of 2 people found this review helpful
    I really enjoyed this and had it for lunch the next couple days too! My husband liked it a lot too. And it was so easy! - 7/21/09

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  • Incredible!
    1 of 1 people found this review helpful
    This sounds delicious! Hint: You could serve this over Shiritaki Noodles that have virtually no calories! :D - 2/11/13

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  • Incredible!
    1 of 1 people found this review helpful
    I use Ragu Light Creamy parmesan and sub in whatever veggies I have on hand, and it comes out great! I've made this several times over the past 4 years, and my family loves it. - 7/17/12

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  • Incredible!
    1 of 1 people found this review helpful
    Very, very good!! I added 1.5 cups each of cauliflower and squash. I think adding some sauteed red peppers would make this even better! Definately try this! - 3/23/11

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  • Delicious!! My son's only complaint was the squash, but we thought it was very tasty!! - 11/24/14

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  • instead of onions and cauliflower i changed it to broccoli and carrots (although carrots have carbs it is still a low carb). also use steamables instead of fresh if you want it quick - 10/15/14

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  • This was amazing!!!! I doubled the veggies and used about 2/3 jar of the Bertollii Light alfredo sauce and omitted the cheese and bread crumbs. I was expecting it to taste good but it was better than good. I didn't have motreal so I used what they call a cowboy rub....we had NONE leftover!! Thank yo - 10/15/14

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  • It was really good, but the serving sizes left something to be desired. Next time I will double the veggies and add more Alfredo as needed. Or I will add cauliflower and broccoli to the veggie mixture. I anticipate it bringing the calories up to about 300 per serving, but I haven't calculated it. - 6/8/14

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  • Kevin liked one similar to this when he was doing his low carb thing. - 4/1/14

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  • Fabulous recipe! So good that I can't wait to have leftovers tomorrow night! This one will definitely become a regular at our house. Just as a side note, we used Bertolli LITE alfredo sauce instead of regular and didn't miss the heavy stuff at all. We also omitted the bread crumbs.
    - 2/25/14

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  • Super good, easy to make. What's not to like. I thought it was even better leftover. - 1/20/14

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  • This was just okay for us. It wasn't bad, but I probably will not ever make it again. - 1/9/14

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  • Oh WOW! I made this last night, doubled the squash & cauliflower and used a jar of Bertolli LITE alfredo sauce. Served over whole wheat spaghetti. Absolutely delicious!! - 11/26/13

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  • Very good! - 11/11/13

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  • This is an awesome recipe. I made it for some friends that came to visit and it was a huge hit. My kids even loved it. It's easy to make and the flavor is delicious. I did make brown rice as a side to make a complete meal. - 9/20/13

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  • 0 of 1 people found this review helpful
    8 servings - 8/5/13

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  • LOVED IT! - 7/15/13

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  • I made this recipe exactly as it was written and it was fabulous! It deserves all of the "5" star ratings it's been getting. My son even requested that I make this again. - 7/10/13

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  • Didn't miss the pasta at all. I upped the cauliflower,squash and only used 2 breast. My Family couldn't get enough and it is the first time in 15 years I have seen my daughter eat leftovers except her favorite lasagna . Well Done.Thanks - 3/14/13

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  • This was so delicious! We will definitely add more veggies next time. I also think red peppers or sundried tomatoes would be amazing in it! Use a lower fat alfredo though, keep those calories down! - 3/9/13

    Reply from JOEKNEE (6/6/13)
    OMG- Sundried tomatoes??!! Making this tomorrow!


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  • This was really good! Thanks! :) - 3/6/13

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  • Love this! Added fresh spinach, and used roasted red peppers alfredo sauce. - 2/19/13

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  • Incredible!
    0 of 1 people found this review helpful
    Very good! I just tweeked it a bit and added mushrooms, bellpepper and more cauliflower. Also, spiced it up with some cayenne pepper :) - 12/15/12

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  • 6 points on WW....good deal! - 10/4/12

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  • everyone including my picky kids ate it all!! - 9/17/12

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  • Okay. . .YUM! Very tasty and great way to hide vegetables for the kids. I agree with doubling the cauliflower. While I usually am not a fan, in this instance it was the best part. Highly recommend! - 8/17/12

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  • I made this last night and it was fantastic! I used spicy montreal steak seasoning and subbed broccoli instead of cauliflower. I also added a red bell pepper. It was fantastic and my boyfriend loved it too! - 6/6/12

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  • Love this recipe. I had to make a few changes based on what I had in the house. I used broccoli instead of squash. I didn't have montreal seasoning so I used blackened Old Bay. My alfredo sauce had mushrooms in it, that was a bonus for me. Even my picky teenage son loved it. I will make this again. - 9/13/11

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  • I made this tonight but used broccoli instead of cauliflower. It was really good for a low carb recipe. For the carb lovers in my family, I offered crusty sourdough baguette as a side. I think over wheat pasta would be good for a more carb laden dish
    (just a handful of penne maybe). - 6/16/11

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  • I have my husband rate all our meals so I know what to keep in our dinner lineup. He rated this a 9. A keeper.This is my favorite come to recipe site! Thanks to everyone who contributes!! - 3/22/11

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  • I have made this several times now and my family actually asks me when I'm going to make it again. It's a keeper! - 2/23/11

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  • Wonderful! Definitely gonna be a regular at my house :) - 2/17/11

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  • This was a wonderful dish! It actually tastes better than when you use pasta. - 2/3/11

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  • Delicious! - 1/18/11

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  • This dish has become a regular in my household! - 1/4/11

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  • Wonderful, a great find, will be making it again. - 10/30/10

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  • O.K.
    0 of 1 people found this review helpful
    This is good. I think I overdid it with the montreal seasoning though, it came out super salty! Would be nice if there was a measurement for the seasoning to go by. When one says coat I think friend chicken type coating, covering all surfaces of the chicken. Will try sprinkling next time. - 3/26/10

    Reply from JOEKNEE (3/26/10)
    Well, it depends on your sauce as well. As a general rule, you always want to under-season and then add more to your taste.
    Certainly "coating like fried chicken" with a mostly salt based product would make it salty. I can change the recipe for those who arent familiar w/ this seasoning. Thx


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  • 0 of 1 people found this review helpful
    looking forward to making this - 1/4/10

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  • This was excellent and my kids absolutely loved it. Hubby a bit iffy about the califlower...but he liked it! Thank you Thank you! - 3/23/09

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  • Wow. This is really great. My whole family loved it! - 1/9/09

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  • How simple! I wonder how it would be with vegetable spaghetti in place of the yellow squash? - 1/1/09

    Reply from JOEKNEE (1/7/09)
    Terri - I've made it that way and it is delicious.


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  • I love it! - 8/10/08

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  • Wonderful! - 8/9/08

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  • this is great and super low carb - 8/4/08

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  • Amazing!!! Probably would be good with broccoli too. - 7/30/08

    Reply from JOEKNEE (7/30/08)
    Broccolli would be awesome!


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  • Excellent!!! and easy to make - 7/28/08

    Reply from JOEKNEE (7/28/08)
    Thank you, I'm glad you enjoyed it!


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  • Love Montreal Seasoning, can't wait to try - 7/27/08

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  • cant wait to try this - 7/25/08

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  • Montreal seasoning is a staple in my house. I can't wait to try this! - 7/25/08

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  • What is Montreal seasoning?
    Response: Ah, you can tell I have not refreshed my spices lately! Thanks!

    I love blackened chicken, too.....sounds wonderful. - 7/23/08

    Reply from JOEKNEE (7/23/08)
    It's a combo seasoning sold by McCormick. You could just sub some kosher salt and fresh ground pepper.


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