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

Transform your dinner routine with these incredibly satisfying creamy garlic parmesan zucchini noodles that deliver all the comfort of traditional pasta without the carbs. This anti-inflammatory powerhouse combines tender grilled chicken with spiralized zucchini in a rich, velvety sauce that will have you forgetting you’re eating healthy.

Packed with healthy fats from heavy cream and parmesan cheese, this keto-friendly dish provides sustained energy while keeping your carb count under 6 grams per serving. The combination of garlic, herbs, and quality fats not only creates an explosion of flavor but also supports your body’s natural anti-inflammatory processes, making this the perfect meal for both your taste buds and your health goals.

Ingredients

• 450g (1 lb) boneless, skinless chicken breasts
• 4 medium zucchini (about 800g / 1.75 lbs), spiralized
• 240ml (1 cup) heavy whipping cream
• 100g (3.5oz / 1 cup) freshly grated parmesan cheese
• 60ml (4 tbsp) extra virgin olive oil
• 30g (2 tbsp) grass-fed butter
• 4 large garlic cloves, minced
• 15g (2 tbsp) fresh basil, chopped
• 10g (2 tbsp) fresh parsley, chopped
• 5g (1 tsp) dried Italian seasoning
• 2.5g (1/2 tsp) red pepper flakes
• Salt and freshly ground black pepper to taste
• 30ml (2 tbsp) avocado oil for grilling

Instructions

1. Season chicken breasts generously with salt, pepper, and Italian seasoning. Let rest at room temperature for 10 minutes while preparing other ingredients.
2. Heat avocado oil in a large grill pan or skillet over medium-high heat. Cook chicken breasts for 6-7 minutes per side until internal temperature reaches 74°C (165°F).
3. Remove chicken from heat and let rest for 5 minutes, then slice into thin strips. Cover with foil to keep warm.
4. Using a spiralizer or vegetable peeler, create zucchini noodles from the zucchini. Pat dry with paper towels to remove excess moisture.
5. Heat olive oil and butter in a large skillet over medium heat. Add minced garlic and red pepper flakes, sautéing for 1-2 minutes until fragrant.
6. Add zucchini noodles to the skillet and toss gently for 2-3 minutes until just tender but still al dente. Avoid overcooking to prevent mushiness.
7. Reduce heat to low and slowly pour in heavy cream, stirring continuously to create a smooth sauce.
8. Gradually add parmesan cheese while stirring constantly until melted and incorporated, creating a creamy consistency.
9. Season the sauce with salt and freshly ground black pepper to taste.
10. Add the sliced chicken back to the skillet and gently toss with the creamy zucchini noodles.
11. Remove from heat and sprinkle with fresh basil and parsley.
12. Serve immediately in warmed bowls, garnished with additional parmesan cheese if desired.

Nutrition Facts (per serving)

Chef’s Tips

• Pat zucchini noodles completely dry before cooking to prevent a watery sauce – even salt them lightly and let drain for 10 minutes, then pat dry for best results.
• Keep the cream sauce on low heat and add cheese gradually while stirring to prevent separation and ensure a silky smooth texture.
• For extra flavor depth, pound chicken breasts to even thickness before seasoning and let them marinate in olive oil and herbs for 30 minutes before cooking.

Health Benefits

This nutrient-dense keto recipe provides powerful anti-inflammatory benefits through its combination of omega-3 rich olive oil, sulfur compounds in garlic, and antioxidants from fresh herbs. The high-fat, moderate-protein composition supports ketosis for enhanced fat burning and mental clarity, while the zucchini provides essential electrolytes like potassium and magnesium. The quality fats from heavy cream and parmesan cheese support hormone production and nutrient absorption, making this dish both satisfying and nourishing for long-term metabolic health.

Storage Instructions

Store leftovers in the refrigerator for up to 3 days in an airtight container. Reheat gently in a skillet over low heat, adding a splash of heavy cream if needed to restore creaminess. Not recommended for freezing as the zucchini noodles will become mushy upon thawing.