Creamy Garlic Parmesan Zucchini Noodles with Grilled Chicken – Anti-Inflammatory Keto Recipe

Transform your dinner routine with this incredibly satisfying and nutritious ketogenic pasta alternative that doesn’t compromise on flavor. These creamy garlic parmesan zucchini noodles paired with perfectly seasoned grilled chicken deliver all the comfort of traditional pasta dishes while keeping you firmly in ketosis.

This anti-inflammatory powerhouse recipe combines the natural goodness of fresh zucchini with rich, creamy sauce made from heavy cream, parmesan cheese, and aromatic garlic. Not only does this dish support your ketogenic lifestyle, but it’s also naturally gluten-free and packed with essential nutrients that promote overall wellness and sustained energy throughout your day.

Ingredients

• 680g (1.5 lbs / 4 medium) zucchini, spiralized
• 450g (1 lb / 2 large) boneless skinless chicken breasts
• 240ml (1 cup / 8 fl oz) heavy cream
• 60g (2 oz / 3/4 cup) freshly grated parmesan cheese
• 30ml (2 tbsp / 1 fl oz) olive oil
• 30g (2 tbsp / 1 oz) butter
• 4 cloves (12g / 0.4 oz) garlic, minced
• 30ml (2 tbsp / 1 fl oz) fresh lemon juice
• 15g (2 tbsp / 0.5 oz) fresh basil, chopped
• 5g (1 tsp) Italian seasoning
• 3g (1/2 tsp) sea salt
• 2g (1/2 tsp) black pepper
• 1g (1/4 tsp) red pepper flakes

Instructions

1. Step 1: Season chicken breasts with salt, pepper, and Italian seasoning on both sides. Let rest at room temperature for 10 minutes.
2. Step 2: Heat olive oil in a large skillet over medium-high heat. Add seasoned chicken breasts and cook for 6-7 minutes per side until golden brown and internal temperature reaches 74°C (165°F).
3. Step 3: Remove chicken from skillet and let rest on cutting board. Cover with foil to keep warm.
4. Step 4: Using a spiralizer or julienne peeler, create zucchini noodles from the zucchini. Pat dry with paper towels to remove excess moisture.
5. Step 5: In the same skillet, melt butter over medium heat. Add minced garlic and red pepper flakes, sauté for 1 minute until fragrant.
6. Step 6: Pour in heavy cream and bring to a gentle simmer. Cook for 3-4 minutes, stirring occasionally, until slightly thickened.
7. Step 7: Add grated parmesan cheese to the cream sauce, whisking continuously until melted and smooth, about 2 minutes.
8. Step 8: Add zucchini noodles to the creamy sauce and toss gently for 2-3 minutes until noodles are heated through but still al dente.
9. Step 9: Remove from heat and stir in lemon juice and half of the fresh basil. Season with additional salt and pepper to taste.
10. Step 10: Slice the rested chicken breasts diagonally into strips.
11. Step 11: Divide zucchini noodles among serving plates, top with sliced chicken, and garnish with remaining fresh basil.
12. Step 12: Serve immediately while hot, with extra parmesan cheese on the side if desired.

Nutrition Facts (per serving)

Chef’s Tips

• Pat zucchini noodles completely dry with paper towels before cooking to prevent a watery sauce – excess moisture is the enemy of creamy pasta dishes.
• Don’t overcook the zucchini noodles; they should retain a slight bite similar to al dente pasta. Overcooked zucchini becomes mushy and loses its appealing texture.
• Let the chicken rest after cooking to redistribute juices, ensuring each slice remains tender and flavorful. Cutting too soon will result in dry meat.

Health Benefits

This nutrient-dense ketogenic recipe provides powerful anti-inflammatory benefits through its combination of omega-3 rich olive oil, antioxidant-packed garlic, and vitamin C-loaded zucchini. The high-quality protein from chicken supports muscle maintenance and metabolism, while the healthy fats from cream and cheese promote satiety and brain health. Zucchini delivers essential minerals like potassium and magnesium, supporting heart health and proper muscle function, making this dish an excellent choice for sustained energy and overall wellness.

Storage Instructions

Store leftovers in airtight containers in refrigerator for up to 3 days. Reheat gently in a skillet over low heat, adding a splash of heavy cream if needed to restore creaminess. Do not freeze as zucchini noodles become watery when thawed. For best results, store chicken and zucchini noodles separately and combine when reheating.