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Low-Carb Oven Baked Chicken Parmesan Over Pesto Zoodles

Low-Carb Chicken Parmesan Over Pesto Zoodles

yield: 8 SERVINGS

prep time: 30 MINUTES

cook time: 25 MINUTES

total time: 55 MINUTES

Ingredients

For the zoodles:

  • 4 medium to medium-large zucchini (8-10 inches long)
  • 3/4 cup (7 oz.) prepared pesto sauce (I like Three Bridges)

For the chicken:

  • 4 chicken breasts (about 2 1/2 to 3 pounds)
  • 2 large eggs
  • 2 tablespoons heavy whipping cream
  • 1 (3 oz.) bag pork rinds, finely crushed
  • 1 1/4 cup (5 oz.) fine-grated parmesan cheese
  • 1 tablespoon Italian seasoning
  • 1 1/2 teaspoons garlic powder
  • 1/2 cup no-sugar-added marinara sauce (like Rao's or Ragu Simply)
  • 8 oz. block-style whole milk mozzarella cheese, cut into 8 even slices (like Polly-O or Galbani)
  • shaved or shredded parmesan cheese for topping (optional)
  • fresh basil leaves, gently chopped for topping (optional)

Directions

1

Prepare the zucchini using a spiralizer, vegetable peeler, or julienne peeler. I prefer to use a spiralizer on the large noodle setting. Trim zucchini noodles so that they’re about 10 inches long. Place zoodles in a bowl with a few paper towels on the bottom to absorb moisture from the freshly cut noodles. Cover and set aside. (Refrigerate if prepared well in advance.)

2

Preheat oven to 425-degrees. Rinse your chicken under cold water and thoroughly pat dry with paper towels. Working with one chicken breast at a time, place inside a gallon zip-lock bag (sealed with air pressed out) or between two pieces of plastic wrap. Using the flat side of meat mallet or a rolling pin, gently pound the chicken until about 1/2" thick. Cut each breast in half so that you end up with 8 even pieces in total. Season chicken breast with salt & pepper. Set aside.

3

Lightly grease a large baking sheet with oil or cooking spray. Set aside. Combine crushed pork rinds, parmesan cheese, Italian seasoning, and garlic powder in a low rimmed dish. In a separate dish beat together heavy cream and eggs. Dredge each piece of chicken first in the egg wash, followed by breading mix. Place on prepared baking sheet. Repeat with remaining chicken. There should be little to no breading left when you're done.

4

Lightly spritz a bit of oil spray on top of each breast. Bake in the oven for about 20 minutes until crispy with an internal temperature of 160-165 degrees. (Time may vary depending on oven.) Remove from oven, spoon 1 tablespoon marinara sauce over each piece of chicken (more if desired) and top each with one slice mozzarella cheese. Return to oven for an additional 5 minutes or until cheese is melted.

5

While chicken finishes cooking, prepare the zoodles using one of two methods:

1) Warm a large pan over medium heat. Spray with cooking spray and cook the zoodles (tossing gently as they cook) for 1 1/2 to 2 minutes until just warmed through. DO NOT overcook or the zucchini will become mushy. Remove from heat and gently toss the zoodles in pesto sauce.

 

2) Gently toss the zoodles in pesto sauce and serve raw at room temperature. (This is my preferred method.)

Tip: Prepare zoodles just before chicken is done. Once the zucchini is tossed with pesto sauce it will begin to wick out moisture. Zoodles are always best-served immediately.

6

Plate a serving of zoodles. Top with chicken parmesan. If desired, garnish with fresh basil and parmesan cheese. Buon Appetito!

Nutritional Information

Yield: 8 servings, Serving Size: 1 piece of chicken w/sauce & mozzarella cheese
Amount Per Serving: Calories: 425, Total Carbohydrates: 4g, Fiber: 0g, Net Carbohydrates: 4g, Total Fat: 21g, Protein: 53g

Brought to you by Hip2Keto.
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parmesan chicken on a bed of zucchini noodles

This flavorful chicken dinner is sure to be a family favorite!

It doesn’t take a pro to make this restaurant-quality crispy low-carb chicken covered with hearty marinara sauce & melted mozzarella served atop a bed of pesto infused zucchini noodles. It’s undoubtedly delicious and undeniably achievable! It’s a favored weeknight dinner in my house, even with picky kiddos. I’m certain it will be a hit in your home, too!

a large bowl of pesto zoodles

zucchini being spiralized into noodles

a cutting board with chicken breast ready to be pounded thin

Hip Tips:

  • Save time by preparing the zucchini noodles earlier in the day. Just cover and refrigerate. I recommend removing your zoodles from the fridge when you begin the chicken, allowing them time to come to room temperature.
  • Because zucchini has a high moisture content, always serve your zoodles immediately after they’ve been tossed in sauce.
  • I prefer using the thicker noodle blade of my Paderno Spiralizer. Thicker zoodles remain al dente and are less likely to get mushy.
  • Don’t forget to pound your meat to about 1/2″ thick. This helps the chicken cook evenly.
  • I use a meat thermometer to avoid overcooked (or undercooked) chicken. I own the ThermoPro Wireless Digital Thermometer. It’s fantastic!

a plate of keto chicken parmesan being cut with a knife


Print

Low-Carb Chicken Parmesan Over Pesto Zoodles

yield: 8 SERVINGS

prep time: 30 MINUTES

cook time: 25 MINUTES

total time: 55 MINUTES

This colorful, restaurant-quality dish boasts a variety of delicious flavors!

Ingredients

For the zoodles:

  • 4 medium to medium-large zucchini (8-10 inches long)
  • 3/4 cup (7 oz.) prepared pesto sauce (I like Three Bridges)

For the chicken:

  • 4 chicken breasts (about 2 1/2 to 3 pounds)
  • 2 large eggs
  • 2 tablespoons heavy whipping cream
  • 1 (3 oz.) bag pork rinds, finely crushed
  • 1 1/4 cup (5 oz.) fine-grated parmesan cheese
  • 1 tablespoon Italian seasoning
  • 1 1/2 teaspoons garlic powder
  • 1/2 cup no-sugar-added marinara sauce (like Rao's or Ragu Simply)
  • 8 oz. block-style whole milk mozzarella cheese, cut into 8 even slices (like Polly-O or Galbani)
  • shaved or shredded parmesan cheese for topping (optional)
  • fresh basil leaves, gently chopped for topping (optional)

Directions

1

Prepare the zucchini using a spiralizer, vegetable peeler, or julienne peeler. I prefer to use a spiralizer on the large noodle setting. Trim zucchini noodles so that they’re about 10 inches long. Place zoodles in a bowl with a few paper towels on the bottom to absorb moisture from the freshly cut noodles. Cover and set aside. (Refrigerate if prepared well in advance.)

2

Preheat oven to 425-degrees. Rinse your chicken under cold water and thoroughly pat dry with paper towels. Working with one chicken breast at a time, place inside a gallon zip-lock bag (sealed with air pressed out) or between two pieces of plastic wrap. Using the flat side of meat mallet or a rolling pin, gently pound the chicken until about 1/2" thick. Cut each breast in half so that you end up with 8 even pieces in total. Season chicken breast with salt & pepper. Set aside.

3

Lightly grease a large baking sheet with oil or cooking spray. Set aside. Combine crushed pork rinds, parmesan cheese, Italian seasoning, and garlic powder in a low rimmed dish. In a separate dish beat together heavy cream and eggs. Dredge each piece of chicken first in the egg wash, followed by breading mix. Place on prepared baking sheet. Repeat with remaining chicken. There should be little to no breading left when you're done.

4

Lightly spritz a bit of oil spray on top of each breast. Bake in the oven for about 20 minutes until crispy with an internal temperature of 160-165 degrees. (Time may vary depending on oven.) Remove from oven, spoon 1 tablespoon marinara sauce over each piece of chicken (more if desired) and top each with one slice mozzarella cheese. Return to oven for an additional 5 minutes or until cheese is melted.

5

While chicken finishes cooking, prepare the zoodles using one of two methods:

1) Warm a large pan over medium heat. Spray with cooking spray and cook the zoodles (tossing gently as they cook) for 1 1/2 to 2 minutes until just warmed through. DO NOT overcook or the zucchini will become mushy. Remove from heat and gently toss the zoodles in pesto sauce.

 

2) Gently toss the zoodles in pesto sauce and serve raw at room temperature. (This is my preferred method.)

Tip: Prepare zoodles just before chicken is done. Once the zucchini is tossed with pesto sauce it will begin to wick out moisture. Zoodles are always best-served immediately.

6

Plate a serving of zoodles. Top with chicken parmesan. If desired, garnish with fresh basil and parmesan cheese. Buon Appetito!

Additional Notes

Please note that main nutritional information is for chicken only. Values for zoodles are as follows:

NUTRITIONAL INFORMATION:
Yield: 8 servings, Serving Size: approx. 1/2 cup pesto zoodles
Amount Per Serving: Calories: 137, Total Carbohydrates: 4g, Fiber: 1g, Net Carbohydrates: 3g, Total Fat: 13g, Protein: 3g

Nutritional Information

Yield: 8 servings, Serving Size: 1 piece of chicken w/sauce & mozzarella cheese
Amount Per Serving: Calories: 425, Total Carbohydrates: 4g, Fiber: 0g, Net Carbohydrates: 4g, Total Fat: 21g, Protein: 53g

Brought to you by Hip2Keto.

a close up of crispy chicken parmesan with melted cheese and fresh basil

Wow your dinner guests!

Dinner parties with friends are super fun, BUT they can also be seriously stressful. I totally get it—meal prep, cooking, cleaning, etc. It’s a lot of time and multitasking. Fortunately, this Chicken Parmesan and pesto zoodle recipe is a perfect meal for dinner guests.

Spiralize the zoodles well in advance and use fresh store-bought pesto to save time. Pre-prepare the “breading” mix earlier in the day to help prep move quickly. Later, while the chicken bakes, there’s a window of time to tidy the kitchen and wash the prep dishes. All these little things help manage dinner-hosting anxieties.

Best of all, this meal plates up BEAUTIFULLY! I highly recommend adding freshly chopped basil to each serving, as it elevates the presentation to a whole new level. And don’t forget to set the table with a few extras like shaved parmesan, crushed red pepper flakes, and additional marinara sauce. For the wine, select a good Merlot or Pinot Noir. Enjoy!

a pan of crispy breaded chicken breast brushed with sauce and topped with mozzarella cheese


Add a dessert course with this delicious low-carb cheesecake!

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