Dinner/ Keto/ Low Carb

20 Minute Keto Spinach and Mushroom Alfredo (Meat-Free)

Keto Vegetarian Spinach Alfredo - Wild Roots Kitchen

This keto “veggie chicken” Alfredo dish with spinach and mushrooms is decadent and absolutely delicious.

Best type of “noodles”

I served these over my 3 minute Instant Pot “cabbage noodles. It goes wonderful with zucchini noodles (zoodles). I would not suggest shirataki noodles since the sauce is heavy and should be balanced with some vegetables!

More uses than just pasta

Slather this addicting sauce over an omelet, on pizza, or simply over a big bowl of cauliflower or broccoli for a satisfying and quick plant-based dish.

Keto Vegetarian Spinach Alfredo - Wild Roots Kitchen

For the soy-free “veggie chicken” cutlets

For the veggie chicken I used Quorn chicken cutlets, which are 3 grams net carbs, 11 g of protein and 100% soy-free. They are a complete protein and my favorite way to prepare them is throw them in my George Foreman grill for about 5 minutes.

Nutritional Info

This recipe yields 4 cups of alfredo sauce. Each serving is a heaping 1/2 cup. Without the Quorn chicken, this dish is 4 net carbs per serving and 4.6 grams of protein (see below). With the veggie chicken the dish comes out to 7 net grams of carbs and 15.6 grams of protein. If you’d like to keep the carbs low but add in more protein, I suggest serving this with egg protein noodles (recipe coming soon).

Easy Vegetarian Keto Spinach and Mushroom Alfredo

Print Recipe
Serves: 6 Cooking Time: 20 minutes


  • 1/2 cup of butter (grass fed if you can)
  • 8 oz (2-3 cups) of sliced mushrooms (like baby portobella)
  • 8 cups of fresh spinach*, packed
  • 1 cup heavy whipping cream
  • 4 oz. of cream cheese, softened
  • 1 cup of grated parmesan reggiano**
  • 1 tsp garlic powder
  • Black pepper



Melt 1/2 cup of butter in a saucepan over medium-low heat.


Add sliced mushrooms and cook until just starting to brown.


Add the fresh spinach to the pan with the mushrooms. Cook until spinach is bright green and wilted.


Turn the heat to low and add 1 cup of heavy cream and cream cheese.


Once melted, add the parmesan reggiano and garlic powder and stir briefly to combine.


Turn the heat to a simmer, and allow sauce to thicken, adding more cream or cheese to thin or thicken the sauce to your liking.


Top with freshly ground pepper.


*I do not suggest frozen spinach here due to the water content, unless you are willing to really wring ALL the moisture out. The quality of parmesan is important here since it adds most of the flavor and saltiness to the dish. **I suggest parmesan reggiano which is slightly less salty and has a nutty flavor. But be aware that parmesan cheese is not vegetarian, which is why this dish is called "meat-free" and not vegetarian.

*calculated without Quorn chicken cutlets or noodles



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