Easy Keto Chicken and Zoodles Skillet Recipe: A Low-Carb Dinner!

If you’re looking for an easy, delicious, low-carb meal that tastes like it took way more effort than it actually did, this Keto Chicken and Zoodles Skillet is it! We’re talking juicy chicken, crispy garlic, rich parmesan, and fresh zucchini noodles (zoodles) that soak up all that amazing sauce. Plus, it’s a one-pan wonder, meaning fewer dishes and more flavor.

Whether you’re fully committed to keto or just want a healthier twist on a classic, this recipe’s got you covered. Let’s break down why this meal is a weeknight win, dive into the exact ingredients you’ll need, and go over the steps to make it turn out perfectly every single time.

Why You’ll Love This Keto Chicken and Zoodles Skillet

Imagine a creamy, garlicky, and savory chicken dinner without the usual pile of carbs. This dish satisfies those creamy pasta cravings without kicking you out of ketosis. It’s all about flavor, texture, and a dash of Italian-inspired magic that makes you feel like you’re eating something much more indulgent. Plus:

• One-pan meal: Fewer dishes, more joy.
• Super quick: 30 minutes, and you’re done.
• Healthy fats & protein: Great for keto, low-carb, and even paleo diets.
• Zoodles! This carb swap keeps you feeling light without missing the pasta.

Ingredients You’ll Need

To keep things simple, we’re working with ingredients you likely already have in the fridge or pantry:

For the Chicken & Seasoning:

• 2 large chicken breasts (or 4 small ones, cut into bite-sized pieces)
• 2 tbsp olive oil or avocado oil (for searing)
• Salt and pepper (to taste)
• 1 tsp Italian seasoning (basil, oregano, and thyme work well)

For the Sauce:

• 3 cloves garlic (minced)
• 1 cup heavy cream (or full-fat coconut milk for dairy-free)
• 1/4 cup chicken broth (or water if you don’t have any on hand)
• 1/2 cup grated Parmesan cheese (optional for dairy-free)
• 1/2 tsp red pepper flakes (adds a little kick, but feel free to skip)
• Salt and pepper (adjust as needed)

For the Zoodles:

• 2 medium zucchini (spiralized into noodles)
• 1 tbsp olive oil (for tossing the zoodles)

For Garnish:

• Fresh basil or parsley (chopped, for a pop of color)
• Extra Parmesan cheese (because why not?)

Step-by-Step Instructions

Now, let’s make this dish come to life. Don’t worry if you’re not a chef – this recipe’s super forgiving, so you really can’t mess it up.

Step 1: Prep the Zoodles

• Spiralize the zucchini if you’re making the zoodles yourself (most grocery stores now sell them pre-made). Use a spiralizer or julienne peeler to get those long, pasta-like strands.
• Lightly salt the zoodles and let them sit in a colander over a bowl. This helps draw out excess moisture, so they don’t get watery in the pan. After 10 minutes, give them a good squeeze with a paper towel to remove any remaining moisture.

Step 2: Sear the Chicken

• Season the chicken pieces with salt, pepper, and Italian seasoning.
• Heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces, searing for 3-4 minutes on each side until golden brown. (Pro tip: Don’t crowd the pan – it’ll steam rather than sear if packed too tight.)
• Remove the chicken from the skillet and set aside. You’ll be adding it back in once the sauce is ready.

Step 3: Make the Sauce

• Add the garlic to the same skillet, cooking until fragrant (about 30 seconds). Be careful not to burn it!
• Pour in the heavy cream and chicken broth. Use a wooden spoon to scrape up any browned bits left in the pan from the chicken – this is where all the flavor is hiding.
• Stir in the Parmesan and red pepper flakes, simmering on medium-low heat until the sauce begins to thicken, about 5-7 minutes.

Step 4: Combine Chicken and Zoodles

• Add the chicken back into the skillet, stirring it around so it’s coated in that creamy, garlicky sauce. Let it simmer for a couple of minutes so the chicken absorbs the sauce.
• Gently toss the zoodles in the skillet, stirring until they’re just coated with the sauce. (Pro tip: Don’t overcook zoodles! They just need 1-2 minutes to stay firm and noodle-like.)

Step 5: Garnish and Serve

• Sprinkle with fresh herbs like basil or parsley, add a final dash of Parmesan, and serve up this beautiful skillet straight from the pan!

Tips & Tricks to Make It Extra Delicious

• Dry Your Zoodles: Zucchini has a ton of water, which can turn your skillet into a soggy mess. Salting and pressing your zoodles before cooking will help avoid this.
• Use High-Quality Parmesan: Good cheese makes a difference. Grab a wedge and grate it yourself if you can – it melts better and tastes fresher.
• Taste as You Go: Everyone’s sauce preferences are different. Try the sauce before you add the chicken back in to see if it needs more salt, pepper, or red pepper flakes.
• Skip Dairy? No Problem: Use coconut milk instead of cream and nutritional yeast instead of Parmesan for a dairy-free version.

Why Zoodles Are a Keto Dream

Zoodles are a great pasta swap because they’re so low in carbs – about 4g net carbs per cup compared to the 40g or more in traditional pasta. Plus, they bring in a dose of fiber and antioxidants that other carb-heavy foods just can’t match. And the best part? They still give you that “pasta” texture without the carb crash.

Serving Suggestions

This dish works great on its own, but if you’re looking to round it out, here are a few keto-friendly sides that pair well:

• Caesar Salad: Crisp romaine, creamy dressing, and extra Parmesan? Yes, please.
• Garlic Butter Mushrooms: Sauté mushrooms in a little garlic and butter for extra richness.
• Roasted Broccoli: Toss with olive oil, salt, and pepper, and roast until crispy.

Nutritional Breakdown

Here’s a rough estimate of the nutritional content per serving (serves 4):

• Calories: 320 kcal
• Fat: 23g
• Carbs: 6g
• Net Carbs: 4g
• Protein: 25g

Note: Nutritional info can vary based on ingredients and portion sizes.

Conclusion: A Low-Carb Meal That Feels Like a Treat

So there you have it – a one-pan keto dinner that’s quick, delicious, and surprisingly fancy for a weeknight meal. This Keto Chicken and Zoodles Skillet is sure to hit the spot and keep you satisfied without sabotaging your keto progress. Perfect for when you’re short on time but craving something comforting and creamy.

Whether you’re cooking for yourself, your family, or friends, this dish is a guaranteed hit. It’s got the whole package: rich flavors, low carbs, and easy prep. Give it a try, and don’t be surprised if it becomes a new weekly favorite!

Easy Keto Chicken and Zoodles Skillet Recipe

Print Recipe

This Keto Chicken and Zoodles Skillet is a quick, delicious low-carb dinner that’s ready in just 30 minutes! Juicy chicken, creamy garlic parmesan sauce, and fresh zucchini noodles make this one-pan meal perfect for anyone on the keto diet or looking for a healthier dinner option.

• Author: Jane Summerfield
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Main Course, Dinner
• Method: Skillet
• Cuisine: Italian, Keto, low carb
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

• Chicken & Seasoning
  • 2 large chicken breasts (or 4 small, cut into bite-sized pieces)
  • 2 tbsp olive oil or avocado oil
  • Salt and pepper, to taste
  • 1 tsp Italian seasoning
• Sauce
  • 3 cloves garlic, minced
  • 1 cup heavy cream (or full-fat coconut milk for dairy-free)
  • 1/4 cup chicken broth
  • 1/2 cup grated Parmesan cheese
  • 1/2 tsp red pepper flakes
  • Salt and pepper, to taste
• Zoodles
  • 2 medium zucchini, spiralized
  • 1 tbsp olive oil
• Garnish
  • Fresh basil or parsley, chopped
  • Extra Parmesan cheese

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Instructions

1. Prep the Zoodles: Spiralize the zucchini if making the zoodles yourself. Lightly salt the zoodles and place in a colander over a bowl to draw out excess moisture for 10 minutes. Press with a paper towel to dry.
2. Sear the Chicken: Season chicken with salt, pepper, and Italian seasoning. Heat 2 tbsp of olive oil in a large skillet over medium-high heat. Sear the chicken for 3-4 minutes per side until golden brown, then remove from skillet.
3. Make the Sauce: In the same skillet, add garlic and cook until fragrant (about 30 seconds). Add heavy cream and chicken broth, scraping up browned bits. Stir in Parmesan and red pepper flakes. Simmer on medium-low until thickened (5-7 minutes).
4. Combine Chicken and Zoodles: Return chicken to skillet, stirring to coat in sauce. Add zoodles and toss gently to coat, cooking just 1-2 minutes.
5. Garnish and Serve: Top with fresh basil or parsley and extra Parmesan cheese.

Notes

• For dairy-free, use full-fat coconut milk instead of heavy cream and nutritional yeast instead of Parmesan.
• Don’t overcook the zoodles to keep them firm and noodle-like.
• Store leftovers in an airtight container in the fridge for up to 3 days.

Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, stick to the recipe provided in this article.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 320
• Sugar: 3g
• Sodium: 600mg
• Fat: 23g
• Saturated Fat: 10g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 25g
• Cholesterol: 90mg