Introduction: 

This keto lunch is a delightful mix of zucchini noodles (zoodles) coated in a vibrant pesto sauce and topped with grilled chicken. It's a flavorful, low-carb option.

Zucchini Noodles with Pesto and Chicken

Ingredients:

• 1 medium zucchini, spiralized into noodles
• 1 boneless, skinless chicken breast
• 2 tablespoons keto-friendly pesto sauce
• Salt and pepper to taste
• Olive oil for cooking

Instructions:

1. Season the chicken breast with salt and pepper.
2. Heat a skillet over medium-high heat and add a bit of olive oil.
3. Grill the chicken for about 6-8 minutes per side or until cooked through.
4. While the chicken is cooking, heat another skillet over medium heat, add a bit of olive oil, and sauté the zucchini noodles for 2-3 minutes until tender.
5. Toss the cooked zucchini noodles with the pesto sauce.
6. Slice the grilled chicken and place it on top of the pesto zoodles.
7. Enjoy your Zucchini Noodles with Pesto and Chicken!

Calories: Approximately 400-450 calories

Cooking Time: 20 minutes

Serving Size: 1

Nutritional Facts: 

Nutritional Facts (approximate):

• Calories: 400-450 kcal
• Fat: 25-30g
• Protein: 30-35g
• Carbohydrates: 10-12g
• Fiber: 3-4g
• Net Carbs: 7-9g

Grocery List:

Produce:

• 1 medium zucchini (or pre-made zucchini noodles)
• Fresh basil leaves (if making pesto from scratch)

Protein:

• 1 boneless, skinless chicken breast

Condiments and Sauces:

• 2 tablespoons keto-friendly pesto sauce (or ingredients to make homemade pesto)

Spices and Seasonings:

• Salt and pepper to taste
• Olive oil for cooking and, if making pesto from scratch

Please adjust the quantities based on the number of servings you plan to make and any personal preferences for additional ingredients or seasonings. If you're making pesto from scratch, you'll need fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil.

Frequently Asked Questions (FAQ):

Q1: Is this recipe suitable for a keto diet?

A1: Yes, this recipe is keto-friendly. It features low-carb zucchini noodles and a keto-friendly pesto sauce, making it a great option for those following a ketogenic diet.

Q2: Can I use store-bought pesto sauce?

A2: Yes, you can use store-bought keto-friendly pesto sauce to save time. Just be sure to check the label for any added sugars or high-carb ingredients.

Q3: Do I need a spiralizer to make zucchini noodles (zoodles)?

A3: While a spiralizer makes the process easier, you can also use a julienne peeler or even a sharp knife to create zucchini noodles. You can also find pre-made zucchini noodles in some grocery stores.

Q4: Can I use other proteins besides chicken?

A4: Absolutely! You can use other proteins like shrimp, salmon, beef, or tofu to top your zucchini noodles. Adjust the cooking time accordingly based on your choice of protein.

Q5: Can I add vegetables to the zucchini noodles for extra flavor?

A5: Yes, you can add other low-carb vegetables like cherry tomatoes, roasted red peppers, or spinach to the zucchini noodles for added flavor and texture.

Q6: Can I make a larger batch for meal prep?

A6: Yes, this recipe is suitable for meal prep. You can prepare multiple servings of zucchini noodles with pesto and chicken and store them in airtight containers for quick and easy keto lunches or dinners.

Q7: How do I prevent the zucchini noodles from becoming too watery?

A7: To prevent excess moisture in the zucchini noodles, you can salt them and let them sit for about 10 minutes, then pat them dry with paper towels before sautéing. This helps remove some of the water content.

Q8: Can I make the pesto sauce from scratch?

A8: Absolutely! Homemade pesto sauce can be incredibly flavorful. You can make it with fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil. There are many keto-friendly pesto recipes available online.

Q9: What other sauces can I use instead of pesto?

A9: If you're not a fan of pesto, you can try other low-carb sauces like Alfredo sauce, garlic butter, or a simple olive oil and garlic dressing to coat your zucchini noodles.

Q10: How can I add extra flavor to the grilled chicken?

A10: You can marinate the chicken in herbs, spices, and olive oil before grilling for added flavor. Options include garlic, lemon zest, rosemary, or paprika.

Q11: Can I serve this dish cold as a zucchini noodle salad?

A11: Yes, you can serve this dish cold as a zucchini noodle salad. Simply let the grilled chicken and zucchini noodles cool before tossing with the pesto sauce.

Q12: Can I use frozen zucchini noodles?

A12: While fresh zucchini noodles are preferred, you can use frozen zucchini noodles in a pinch. Follow the cooking instructions on the packaging and adjust the pesto sauce and chicken accordingly.

Q13: Can I substitute other low-carb noodles for zucchini noodles?

A13: Certainly! You can use other low-carb noodle alternatives like spaghetti squash noodles or shirataki noodles if you prefer a different texture.

Q14: How do I store leftovers?

A14: If you have leftovers, store them in an airtight container in the refrigerator. Reheat gently in a skillet or microwave before serving again.

Notes and Tips:

Spiralizing Zucchini: 

If you don't have a spiralizer, you can use a julienne peeler or a sharp knife to create zucchini noodles. Alternatively, look for pre-made zucchini noodles in the produce section of your grocery store.

Removing Moisture: 

Zucchini contains a lot of water, which can make your dish watery. To avoid this, lightly salt the zucchini noodles and let them sit for about 10 minutes, then pat them dry with paper towels before sautéing.

Sautéing Zucchini: 

Be cautious not to overcook the zucchini noodles. They should be tender but still have a slight bite. Overcooking can result in a mushy texture.

Variety of Proteins: 

While the recipe features grilled chicken, you can use other proteins like shrimp, salmon, beef, or tofu. Adjust cooking times accordingly to ensure your chosen protein is cooked through.

Marinating Chicken: 

Marinating the chicken in herbs, spices, and olive oil before grilling can infuse it with extra flavor. Consider marinating for at least 30 minutes in the refrigerator.

Pesto Sauce: 

You can use store-bought keto-friendly pesto sauce for convenience or make your own from scratch using fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil. Homemade pesto can be exceptionally flavorful.

Adding Vegetables: 

Enhance the dish with additional low-carb vegetables like cherry tomatoes, roasted red peppers, or baby spinach. Sauté them along with the zucchini noodles for added flavor and nutrition.

Serving Temperature: 

You can serve this dish hot or cold. If serving cold, allow the grilled chicken and zucchini noodles to cool before tossing them with the pesto sauce.

Storage: 

Leftovers can be stored in an airtight container in the refrigerator. Reheat gently in a skillet or microwave before serving again.

Garnish: 

Consider garnishing your zucchini noodles with grated Parmesan cheese, fresh basil leaves, or a sprinkle of toasted pine nuts for added texture and presentation.

Meal Prep: 

This recipe is great for meal prep. You can prepare several servings in advance and store them in individual containers for convenient keto lunches or dinners throughout the week.

Alternative Noodles: 

While zucchini noodles are low-carb and keto-friendly, you can experiment with other low-carb noodle alternatives like spaghetti squash noodles or shirataki noodles for variety.

Customization: 

Feel free to customize the pesto sauce with additional ingredients like lemon zest, garlic, or red pepper flakes to suit your taste preferences.

Low-Carb Sauces: 

If pesto isn't your favorite, consider using other low-carb sauces such as Alfredo sauce or a simple olive oil and garlic dressing to coat your zucchini noodles.