Free Printable: Low Carb & Keto Food List

• How To Make Zucchini Alfredo
• What Is The Texture Of Zoodles?
• Is Alfredo Sauce Healthy?
• Serving Ideas
• More Keto Zoodle Recipes
• Tools To Make This Recipe
• Zucchini Alfredo (Healthy 25-Min Dinner) Recipe card
• Recipe Reviews

Zucchini season is here, zucchini season is here! Can you just imagine me shouting this from a rooftop? That’s what I feel like doing right now because that also means it’s zucchini Alfredo season. And that is is one of the best times of the year, don’t you think? Keto zucchini noodles alfredo is the meal you’ll want to make over and over again. It’s a classic for a reason! And so much easier to make at home than you might think. Once you spiralize your keto zoodles, you’ll whip up your quick Alfredo sauce to drizzle over the top. And I’m sharing even more keto zoodle recipes below, because I know you’ll want to try them all during zucchini season!

My absolute favorite use of zucchini is zucchini noodles, keto zoodle spaghetti, or zoodles – there are so many different names!

Place your zucchini in a spiralizer, give the handle a few cranks around, and voila – you’ve got gorgeous, delicious zucchini noodles. The first time I tried it (years ago), I couldn’t believe how easy it was. You can also use a julienne peeler to create zucchini noodles manually, if that’s what you have.

Either way, if you’re missing pasta, zoodles are your perfect solution. And, my zucchini noodles recipe will make it super easy for you.

The zucchini noodles are the star of these zucchini pasta with Alfredo sauce, keeping the dish light, colorful, and delicious. For as long as I can get my hands on good zucchini, I’ll be making zoodles Alfredo all summer long – and well into fall.

How To Make Zucchini Alfredo

Ready to see how to make zucchini Alfredo? It’s super simple:

• Prep the zoodles. I have a whole guide about how to make zucchini noodles here , which goes into many different preparation methods and which ones I think are best. Be sure to check it out if you love zucchini noodles.
• Make the Alfredo sauce . In a skillet, you’ll cook together butter, garlic, almond milk, heavy cream, and nutmeg. Then you’ll whisk in the arrowroot powder and Parmesan cheese. The small amount of arrowroot powder is the key to thickening the sauce without flour (though you can also use xanthan gum instead, to further reduce carbs if that is a priority). Alternatively, if you don’t need the Alfredo sauce to be lightened up on calories, you can make a classic Alfredo sauce like this . It’s a bit heavier, but low in carbs.
• Cook the keto zucchini noodles . In a hot skillet, stir fry until barely softened, but still crunchy.

TIP: Make sure you don’t over cook the zoodles. We want them crunchy, not soggy!

• Toss the zoodles with the Alfredo . Zucchini pasta Alfredo is ready to eat!

TIP: Serve the zoodles Alfredo right away. It can get watery if it sits.

What Is The Texture Of Zoodles?

The texture of zoodles can vary greatly. It all depends on how they are prepared. I recommend cooking them lightly and quickly so they don’t get too soggy.

Raw zoodles have a crunch similar to cucumber, but lightly cooked they are a little softer and more tender. If you prefer a noodle with more traditional texture, give these keto egg noodles a try.

Is Alfredo Sauce Healthy?

Alfredo sauce can be healthy! This zucchini noodle Alfredo is made with just 7 simple ingredients – no weird fillers or gums like some of the store-bought versions. One of the reasons I love to make my own food is because I know exactly what goes into my recipes.

Serving Ideas

This zucchini noodles Alfredo doesn’t need much, but I do like to add a protein to it so that it’s a filling meal. It can be as simple as:

• Juicy baked chicken breast or blackened chicken cut into slices
• Air Fryer Shrimp
• Tuscan garlic chicken
• Crispy chicken thighs
• Sirloin steak
• Seared scallops

More Keto Zoodle Recipes

• How To Make Zucchini Noodles – The ultimate guide to zucchini noodles and the best ways to make and prepare them.
• Zucchini Spaghetti & Meatballs – Classic spaghetti and meatballs gets a zoodle upgrade!
• Zucchini Noodle Salad with Bacon & Tomatoes – This fresh salad uses raw zucchini noodles – it’s perfect for hot summer days.

Tools To Make This Recipe

Tap the links below to see the items used to make this recipe.

• Tabletop Spiralizer – If you plan on making lots of keto zucchini pasta recipes, you’ll want the tabletop spiralizer. I love this version because it attaches to the counter to prevent slipping.
• Handheld Spiralizer – Another great option for spiralizing keto zucchini noodles recipes.
• Microplane Zester – I love using this for the garlic in my creamy zucchini noodles sauce – it ensures that there aren’t any big clumps of garlic!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 medium Zucchini ▢
• 1 tsp Unsalted butter ▢
• 2 cloves Garlic (minced) ▢
• 1/4 tsp Nutmeg (or 1/2 tsp if you like a stronger nutmeg flavor) ▢
• 1/2 cup Unsweetened almond milk ▢
• 1/3 cup Heavy cream ▢
• 3/4 cup Grated parmesan cheese ▢
• 1 tbsp Arrowroot powder (*see notes for alternative) ▢
• Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Make zucchini noodles using a spiralizer or julienne peeler.
2. Melt the butter in another skillet over medium heat. Add garlic and cook about one minute, until soft and fragrant.
3. Reduce heat to medium-low. Stir in the almond milk, heavy cream, and nutmeg. Bring to a gentle simmer.
4. In a small bowl, whisk the arrowroot powder with just enough water to dissolve it (1-2 tablespoons (15-30 mL)), until smooth with no lumps. Whisk the mixture into the sauce on the stove. Whisk in the parmesan cheese. Add black pepper to taste. Continue to heat, stirring constantly, until the cheese is melted and the sauce starts to thicken. Remove the sauce from the pan, cover, and set aside.
5. Pat the zucchini noodles dry with paper towels. Add the zucchini noodles to the pan and turn up the heat to medium-high. Stir fry until barely softened but still crunchy, about 2-4 minutes . Stir in the sauce. Garnish with fresh parsley and additional parmesan cheese if desired.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1 cup

• Store: Zucchini noodles are best fresh! Prep just what you need, or make the sauce ahead.
• Meal Prep: Spiralize in advance and store uncooked in the fridge. Pat dry before cooking, and don’t mix with sauce until serving—they’ll keep releasing water!
• Freeze: Nope, don’t do it! Freezing turns them into a watery mess. Trust me, I’ve tried.
• Note on nutrition info: You can substitute 1/8 to 1/4 tsp xanthan gum instead of the arrowroot powder if you prefer to further reduce carbs.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Zucchini Alfredo Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Zucchini Alfredo (Healthy 25-Min Dinner)

Zucchini Alfredo features low carb zucchini noodles in a rich, creamy sauce. A light, healthy dish that’s easy to make in just 20 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/zucchini-noodles-alfredo/

Ingredients

• 3 medium Zucchini
• 1 tsp Unsalted butter
• 2 cloves Garlic (minced)
• 1/4 tsp Nutmeg (or 1/2 tsp if you like a stronger nutmeg flavor)
• 1/2 cup Unsweetened almond milk
• 1/3 cup Heavy cream
• 3/4 cup Grated parmesan cheese
• 1 tbsp Arrowroot powder (*see notes for alternative)
• Black pepper

Instructions

1. Make zucchini noodles using a spiralizer or julienne peeler.
2. Melt the butter in another skillet over medium heat. Add garlic and cook about one minute, until soft and fragrant.
3. Reduce heat to medium-low. Stir in the almond milk, heavy cream, and nutmeg. Bring to a gentle simmer.
4. In a small bowl, whisk the arrowroot powder with just enough water to dissolve it (1-2 tablespoons (15-30 mL)), until smooth with no lumps. Whisk the mixture into the sauce on the stove. Whisk in the parmesan cheese. Add black pepper to taste. Continue to heat, stirring constantly, until the cheese is melted and the sauce starts to thicken. Remove the sauce from the pan, cover, and set aside.
5. Pat the zucchini noodles dry with paper towels. Add the zucchini noodles to the pan and turn up the heat to medium-high. Stir fry until barely softened but still crunchy, about 2-4 minutes . Stir in the sauce. Garnish with fresh parsley and additional parmesan cheese if desired.

Maya’s Recipe Notes

Serving size: 1 cup

• Store: Zucchini noodles are best fresh! Prep just what you need, or make the sauce ahead.
• Meal Prep: Spiralize in advance and store uncooked in the fridge. Pat dry before cooking, and don’t mix with sauce until serving—they’ll keep releasing water!
• Freeze: Nope, don’t do it! Freezing turns them into a watery mess. Trust me, I’ve tried.
• Note on nutrition info: You can substitute 1/8 to 1/4 tsp xanthan gum instead of the arrowroot powder if you prefer to further reduce carbs.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)