Zucchini Noodle Alfredo with Parmesan & Pancetta: A Keto Pasta Lover’s Trick

For anyone who has mourned pasta while on keto, fear not. Enter zucchini noodles, affectionately known as zoodles, which twirl and swirl like spaghetti but bring none of the carb baggage. Paired with a cream-based Alfredo sauce, salty pancetta, and a blizzard of Parmesan, this dish proves you can have your pasta night and stay in ketosis too.

The genius lies in substitution. Zucchini is 95 percent water yet offers dietary fibre, potassium, and antioxidants without adding more than a whisper of carbohydrates (USDA, 2020). Alfredo sauce, traditionally a rich blend of cream, butter, and Parmesan, is already keto-aligned thanks to its fat-forward composition. Add pancetta, Italy’s salt-cured cousin of bacon, and you have a dish that ticks every box of the ketogenic macronutrient balance.

The result? Creamy, silky, salty, and savoury satisfaction with all the indulgence of an Italian trattoria and none of the carb-induced regret.

Ingredients

(Serves 2)

• 2 medium courgettes (zucchini), spiralised into noodles, approx. 400 g (14 oz)

• 100 g (3.5 oz) pancetta, diced

• 2 tbsp unsalted butter (30 g / 1 oz)

• 120 ml (½ cup) double cream (heavy cream)

• 60 g (2 oz) grated Parmesan cheese

• 1 clove garlic, minced

• Sea salt, to taste

• Freshly ground black pepper, to taste

• Fresh parsley, chopped, for garnish

Method

1. Prepare the zucchini noodles: Spiralise the courgettes into noodles. Place in a colander, sprinkle lightly with salt, and allow to drain for 15 minutes to reduce excess moisture. Pat dry with kitchen paper.

2. Cook the pancetta: Heat a large frying pan over medium heat. Add the diced pancetta and cook for 5–6 minutes until crisp and golden. Remove with a slotted spoon and set aside, leaving rendered fat in the pan.

3. Make the Alfredo sauce: To the same pan, add butter and garlic. Cook gently until fragrant, about 1 minute. Stir in cream, then whisk in Parmesan until melted and smooth. Season with black pepper.

4. Finish the dish: Toss the zucchini noodles into the sauce, cooking for 2–3 minutes until just tender but still al dente. Add the pancetta back in and toss again.

5. Serve: Divide between plates, garnish with chopped parsley, and finish with extra Parmesan if desired.

Nutritional Information

(per serving)

• Calories: 540 kcal

• Protein: 23 g

• Fat: 45 g

• Carbohydrates: 7 g

• Fibre: 2 g

• Net Carbs: 5 g

Why It Fits the Keto Diet

This recipe balances moderate protein from pancetta and Parmesan with a dominant fat contribution from cream, butter, and cheese. The zucchini delivers bulk and fibre without jeopardising ketosis, while its potassium content helps address the electrolyte depletion that often accompanies ketogenic eating (Masood & Uppaluri, 2022). The creamy Alfredo sauce is almost tailor-made for keto, providing high energy density with negligible carbohydrate load.

By replacing traditional pasta (about 70 g of carbs per serving) with zucchini (about 3 g net carbs per serving), you maintain both flavour and satiety while adhering to ketogenic macronutrient rules.

Serving and Plating Suggestions

Serve the dish in wide shallow bowls to showcase the creamy swirl of noodles. Top with a little cracked black pepper and a shaving of Parmesan for an authentic trattoria finish. A crisp green salad with olive oil dressing makes a perfect side.

Variations

• Swap pancetta for prosciutto crisps or crispy bacon.

• Add sautéed mushrooms for earthiness.

• Incorporate a pinch of nutmeg into the Alfredo for extra depth.

References

• Masood W, Uppaluri KR. Ketogenic Diet. StatPearls. 2022.

• USDA FoodData Central. Zucchini, raw. 2020.

Artistic interpretation - details may differ from the actual.