Low-Carb Parmesan Crusted Chicken with Zucchini Noodles
Enjoy a lighter take on a classic comfort food! Tender chicken cutlets coated in a crispy, low-carb Parmesan crust are baked until golden, then served over fresh zucchini noodles tossed with marinara sauce. It’s a delicious and satisfying meal ready in about 40 minutes.
- Total Time40 minutes
- Yield6 servings 1x
Ingredients
Scale
- 3 Boneless (skinless chicken breasts (about 1.5 lbs total))
- Salt and freshly ground black pepper (to taste)
For the Low-Carb Breading:
- 1/2 cup Almond flour (fine or blanched)
- 1/2 cup Grated Parmesan cheese
- 1 Tbsp Psyllium husk powder
- 1 1/2 tsp Dried oregano
- 3/4 tsp Garlic powder
- 1/4 tsp Onion powder
For the Egg Wash:
- 3 Large egg whites
- 1 1/2 tsp Water
For Serving:
- Approx. 3.75 cups Low-sugar marinara sauce (divided)
- 3 Medium zucchini
- 3/4 cup Shredded mozzarella cheese (part-skim recommended)
- 3 Tbsp Fresh basil leaves (chopped)
- Cooking spray
Instructions
- Prepare Oven and Chicken: Position an oven rack in the center and preheat to 400°F (200°C). Line a large baking sheet with parchment paper. Slice each chicken breast horizontally into two thinner cutlets (6 cutlets total). Gently pound cutlets to an even thickness, about 1/2 inch. Season both sides with salt and pepper.
- Set Up Breading Stations: In a shallow dish, whisk together almond flour, Parmesan cheese, psyllium husk powder, oregano, garlic powder, and onion powder. In a separate shallow bowl, whisk egg whites and water until frothy.
- Bread the Chicken: Dip each chicken cutlet into the egg white mixture, letting excess drip off. Press firmly into the almond flour mixture to coat both sides thoroughly. Place breaded cutlets on the prepared baking sheet.
- Initial Bake: Lightly spray the tops of the chicken with cooking spray. Bake for 18-23 minutes, or until chicken is cooked through (internal temperature reaches 165°F / 74°C) and coating is golden.
- Prepare Sauce and Zucchini Noodles: While chicken bakes, warm the marinara sauce gently in a saucepan. Spiralize the zucchini into noodles. Place zucchini noodles in a colander, sprinkle lightly with salt, let sit for a few minutes, then pat thoroughly dry with paper towels to remove excess moisture.
- Top Chicken & Final Bake: Remove chicken from the oven. Top each cutlet with about 2 tablespoons of warm marinara sauce, followed by 2 tablespoons of shredded mozzarella cheese. Return to the oven for 5 minutes, or until cheese is melted and bubbly.
- Assemble and Serve: Divide the dried zucchini noodles among six plates or bowls. Toss each portion with about 1/2 cup of the remaining warm marinara sauce. Place a Parmesan-crusted chicken cutlet on top of the sauced noodles. Garnish with fresh chopped basil before serving.
Notes
Nutrition Facts (per serving): Calories 360 kcal | Protein 42 g | Total Fat 13 g | Total Carbs 20 g (Fiber: 8 g, Sugars: 9 g, Net Carbs: 12 g)
These values are approximate and may vary based on ingredients and preparation. Based on lean chicken, part-skim mozzarella, low-sugar marinara sauce, and specified breading ingredients.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
Nutrition
- Calories: 360