Macro Recipes and Meal Ideas

Low Carb Almond Alfredo with Eggplant, Peppers, and Chicken

By Ted KallmyerUpdated June 14, 2022

I’ve been doing a lot of low carb, high fat, high protein cooking and recipe development lately since I’m using this method to drop some body fat percentage.

Since healthy eating is my ultimate goal, I like my recipes to contain healthy fats, a lot of fiber and solid nutrition.

For my Alfredo sauce, I ditch most of the dairy and make a creamy sauce out of raw almonds that is very easy to make, but so delicious!

Here’s how to make my Low Carb Almond Alfredo with Eggplant, Peppers, and Chicken for yourself or your family. Spaghetti squash is my favorite low carb pasta substitute as it doesn’t get anymore natural than this and is excellent with creamy pasta sauces.

Serves 2-3 people depending on how much you want to share.


Low Carb Almond Alfredo with Eggplant, Peppers, and Chicken

Using almonds instead of cream and squash instead of pasta, my creamy Alfredo tastes amazing, saves calories, and adds nutrition.
Servings 2
Calories 523 kcal


  • ½ cup raw almonds
  • 2 cloves garlic
  • 2 cups water
  • ¼ cup finely grated parmesan cheese (optional: It’s more of a garlic sauce without, but still creamy and delicious)
  • 1 medium spaghetti squash
  • 1 medium eggplant
  • 4 mini colorful sweet peppers (1 large red, orange or yellow sweet pepper)
  • 8 ounces boneless, skinless chicken breast (227 grams)
  • Salt and pepper to taste
  • 1 teaspoon olive oil (or coconut oil)


  • Cut the spaghetti squash in half and place in a baking dish cut side down with a small amount of water lining the dish.
  • Bake in a 375º F (190°C) oven for about 45 minutes or until a fork can easily pierce the skin of the squash. While this is baking I complete the other steps to the recipe.
  • Remove the squash from the oven and using a fork gently pull out the pasta-like strands of squash.

The Almond Alfredo Sauce

  • Using a high speed blender or food processor  process the raw almonds with 1 cup of the water until a thick paste is formed.
  • Add the garlic cloves and remaining water and blend until smooth.
  • Pour this into a sauce pan (it will be runny), add parmesan cheese and salt & pepper to taste. Hint: should be a tad on the salty side.
  • Cook over medium heat, stirring about every 30 seconds until the sauce begins to thicken.
  • Set aside and keep warm.

The Eggplant, Colorful Peppers, and Chicken

  • Dice the eggplant, peppers, and chicken.
  • Using a large skillet or wok, sauté the eggplant and peppers in 1 teaspoon of coconut oil or olive oil. Sauté until the eggplant becomes almost tender and almost translucent.
  • Add the diced chicken and continue to cook until chicken is cooked through.
  • This all takes about 20-25 minutes depending on the size of the eggplant cubes.
  • Hint: Cooking the chicken last keeps it from drying out. Just make sure the chicken and veggies are cooked to 165°F (78° C).

Putting It All Together

  • assembling-pasta
  • Add the spaghetti squash pasta to the chicken and veggies and stir in gently.
  • Pour the almond Alfredo sauce in and stir until sauce is mixed throughout.
  • Serve the Almond Alfredo Pasta with Eggplant, Peppers, and Chicken in a pasta bowl garnished with a little more parmesan cheese if desired.


Calories: 523kcalCarbohydrates: 20gProtein: 42gFat: 21gFiber: 14g
Tried this recipe?Let us know how it was!

I don’t want to toot my own horn, but this dish tastes amazing and by using almonds and squash instead of cream and regular pasta, look at what we can save.

Two cups cream is 1640 calories with 176 grams of fat (109 grams saturated). 3 cups cooked pasta is 545 calories and 106.5 grams of carbs.

The best part? You’ll never miss any of it, but be getting instead; healthy fat, fiber, and better nutrition. Since my Almond Alfredo contains a lot of vegetables, it’s really bulky and filling, but for little calories.

If you have any questions about how to make this recipe or need clarification on anything at all, please ask below.

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, author, and macros coach. He has helped hundreds of clients reach their body transformation goals.


  • Trigger

    Never had spaghetti squash.
    So filling
    So full
    1st day of macro diet.

    • Ted Kallmyer (Certified Macro Coach)

      Glad you liked it and all the best with counting macros. 🙂

  • Ashley

    How much is considered a serving?

    • Ted Kallmyer (Certified Macro Coach)

      A serving would be 1/2 of the recipe but for smaller appetites it would be 1/3 of the recipe.

  • Anna Ortiz

    Could you use almond milk instead of making the almond paste?

    • Ted

      Hi Anna, I don’t think that would work. Almond milk contains very little almonds, therefore, it wouldn’t thicken when heated like it’s supposed to. You could use almond milk and then add tapioca starch to thicken it which should work.

      • Trigger

        It’s just almonds and water in blender.

  • Cecilie

    Is it possible to replace the parmesean cheese with greek yogurt?

    • Ted

      I don’t see why not. It’s pretty creamy without any dairy, but greek yogurt could work. Let me know how it turns out.

  • Dan Bolton

    That looks so good, Ted! I’ve also eaten low carb, high fat and high protein before, with great results.

    How low are we talking for carbs daily?

    • Ted

      Thanks Dan! I shoot for about 10-15% carbs for the day. It’s pretty easy when you eliminate grains and starches. It’s hard to eat out I’m finding, but it just forces me to cook at home and make delicious, healthy food like my Alfredo above. 🙂 better for the wallet too.

      • Dan Bolton

        I bet it’s a lot cheaper. Do you have much/any experience with being in ketosis?

        • Ted

          This is my first attempt at a “ketogenic” type diet. The first few days were rough, but now I’m in fat burning mode and feel good. Did a huge bike ride yesterday and couldn’t tell any difference. My carb day is on Sundays, but I’ve noticed a big difference in my carb cravings. Crazy how quickly the body adjusts. This is day 25.

          • Dan Bolton

            Awesome – Keep me updated!

            I’ve tinkered with Keto before. Great fat loss results but I never really passed the low-carb slump ha. Every now and then I’m tempted to go back as I’d definitely love having more fat calories to play with 🙂

          • Ted

            I will, actually Vasely’s story inspired me to give it a try. 🙂

  • spectra311

    My husband isn’t the biggest fan of alfredo sauce in general, but he does love pasta. I roast spaghetti squash and serve it with marinara sauce quite often–the first time I tried it, he thought it was actually pasta. He had no idea it was squash–it’s a great way to sneak extra veggies into your diet.

    • Dan Bolton

      I’ve heard people talk about spaghetti squash before. I’m gluten intolerant so an alternative like this sounds awesome! Thanks for sharing, Spectra