Zucchini Noodles with Pesto and Chicken: A Fresh, Low-Carb Pasta Alternative

This healthy, low-carb pasta alternative is packed with protein, fiber, and heart-healthy fats. Zucchini noodles provide the perfect light base for a flavorful basil pesto, making this dish both refreshing and satisfying.

• Total Cooking Time: 20 minutes
• Preparation Time: 10 minutes
• Cooking Time: 10 minutes
• Servings: 2

Ingredients

For the Zucchini Noodles:

1. 2 medium zucchinis, spiralized
2. 1 tsp olive oil
3. ¼ tsp salt
4. ¼ tsp black pepper

For the Chicken:

• 2 boneless, skinless chicken breasts
• 1 tbsp olive oil
• ½ tsp salt
• ¼ tsp black pepper
• ½ tsp garlic powder

For the Pesto Sauce:

1. 1 cup fresh basil leaves
2. ¼ cup (30 g) grated Parmesan cheese
3. ¼ cup (60 ml) extra virgin olive oil
4. 2 tbsp pine nuts (or walnuts)
5. 1 clove garlic
6. 1 tbsp lemon juice
7. ¼ tsp salt
8. ¼ tsp black pepper

For Garnish:

• Extra Parmesan cheese
• Fresh basil leaves

Substitutions:

• Dairy-free: Use nutritional yeast instead of Parmesan.
• Nut-free: Replace pine nuts with sunflower seeds.
• Extra protein: Add hemp seeds or more chicken.

Step-by-Step Instructions

1. Prepare the Chicken:
   • Season the chicken breasts with salt, pepper, garlic powder, and olive oil.
   • Heat a pan over medium heat and grill the chicken for 4–5 minutes per side, until golden brown and fully cooked.
   • Let rest for 5 minutes, then slice into strips.
2. Make the Pesto Sauce:
   • In a food processor, blend basil, Parmesan, olive oil, pine nuts, garlic, lemon juice, salt, and pepper until smooth.
   • Adjust consistency with a little more olive oil if needed.
3. Prepare the Zucchini Noodles:
   • Heat olive oil in a pan over medium heat.
   • Add spiralized zucchini, salt, and pepper, sautéing for 2 minutes until just softened (avoid overcooking to prevent sogginess).
4. Assemble the Dish:
   • Toss the zucchini noodles with pesto sauce until evenly coated.
   • Top with grilled chicken slices and garnish with extra Parmesan and basil.
5. Serve & Enjoy:
   • Serve warm for the best flavor and texture.

Nutritional Information (Per Serving)

• Calories: 420
• Protein: 38 g
• Fats: 28 g
• Carbohydrates: 8 g
• Fiber: 3 g
• Sugar: 4 g

Vitamins & Benefits

• Zucchini: Low in carbs and high in antioxidants.
• Chicken: A great source of lean protein for muscle growth.
• Basil & Olive Oil: Rich in heart-healthy fats and anti-inflammatory properties.

Did you know? Zucchini is technically a fruit! It belongs to the same family as pumpkins and melons.

Storage Tips

• Refrigeration: Store leftovers in an airtight container for up to 2 days.
• Reheating: Warm in a pan over low heat (avoid microwaving to prevent watery noodles).
• Meal Prep: Keep zucchini noodles and pesto separate, then mix fresh before serving.

FAQ

❓ Can I use store-bought pesto?
✔️ Yes! Just check for added sugars and preservatives in the ingredients.

❓ How do I keep zucchini noodles from getting soggy?
✔️ Cook them for no more than 2 minutes and avoid adding salt until after cooking.

❓ Can I bake the chicken instead of pan-frying?
✔️ Yes! Bake at 200°C (400°F) for 20 minutes, flipping halfway.