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Chicken Parmesan over Zucchini Noodles

Indulge in the classic comfort of Chicken Parmesan, reimagined for a keto-friendly palate. This dish pairs crispy, golden-breaded chicken with a rich, flavorful tomato sauce, and is served over a bed of fresh zucchini noodles for a satisfying low-carb twist on an Italian favorite.
Course Dinner
Cuisine Italian
Keyword keto chicken parmesan, Keto Dinner, Low Carb Chicken Parmesan, Zoodles, Zucchini Noodles
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 people
Calories 580kcal

Equipment

  • Baking sheet
  • Parchment paper
  • Shallow dishes
  • Large skillet
  • Spiralizer
  • Meat thermometer

Ingredients

For the Chicken

  • 4 boneless, skinless chicken breasts about 2 pounds or 900 grams
  • 1 cup almond flour 112 grams
  • ½ cup grated Parmesan cheese 50 grams
  • 1 tsp garlic powder 3 grams
  • 1 tsp Italian seasoning 2 grams
  • ½ tsp salt 2 grams
  • ¼ tsp black pepper 1 gram
  • 2 large eggs
  • ¼ cup olive oil 60 ml

For the Sauce

  • 1 cup sugar-free marinara sauce 240 ml
  • 1 tsp dried basil 1 gram
  • ½ tsp dried oregano 1 gram
  • ¼ tsp red pepper flakes optional, 0.5 grams

For the Zucchini Noodles

  • 4 medium zucchinis about 2 pounds or 900 grams

For Topping

  • 1 cup shredded mozzarella cheese 113 grams
  • Fresh basil leaves for garnish

Instructions

  • Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
  • In a shallow dish, combine almond flour, grated Parmesan, garlic powder, Italian seasoning, salt, and pepper. In another shallow dish, beat the eggs.
  • Dip each chicken breast first in the egg mixture, then in the almond flour mixture, ensuring it's fully coated.
  • Heat olive oil in a large skillet over medium heat. Add chicken and cook until golden brown on both sides, about 3-4 minutes per side.
  • Transfer the chicken to the prepared baking sheet. Top each breast with marinara sauce, sprinkle with dried basil, oregano, and red pepper flakes if using, and cover with shredded mozzarella.
  • Bake in the preheated oven until the cheese is melted and bubbly, and the chicken reaches an internal temperature of 165°F (74°C), about 15-20 minutes.
  • While the chicken is baking, spiralize the zucchinis into noodles using a spiralizer.
  • Serve the baked chicken over a bed of fresh zucchini noodles, garnished with fresh basil leaves.

Notes

For a crispier chicken crust, you can briefly broil the chicken after baking.
To ensure your zucchini noodles don't become soggy, you can salt them and let them sit to draw out moisture before serving. Rinse and pat dry.
The nutritional information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Nutrition

Calories: 580kcal | Carbohydrates: 14g | Protein: 51g | Fat: 38g | Fiber: 6g | Net Carbs: 8g