Keto Creamy Garlic Parmesan Chicken with Zoodles

Why You’ll Love This Recipe

• All the comfort of creamy garlic-Parmesan pasta, without the carbs—zoodles keep it light and keto-friendly.
• One-pan sauce with golden pan-seared chicken means big flavor in under 40 minutes.
• Restaurant-silky cream sauce thanks to a quick reduction and freshly grated Parmesan.
• Weeknight-easy but dinner-party worthy; scales beautifully for a crowd.

Grocery List

• Produce: 3 medium zucchini, 1 head garlic, 1 lemon, 3 cups baby spinach, fresh parsley
• Dairy: Heavy cream, Parmesan cheese, unsalted butter
• Pantry: Olive oil, low-sodium chicken broth, kosher salt, black pepper, garlic powder, sweet paprika, red pepper flakes (optional)

Full Ingredients

Chicken

• 1.5 lb (680 g) boneless, skinless chicken breasts, sliced horizontally into 4 thin cutlets
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp garlic powder
• 1/2 tsp sweet paprika
• 1 tbsp olive oil (15 ml)
• 1 tbsp unsalted butter (14 g)

Creamy Garlic-Parmesan Sauce and Veg

• 1 tbsp unsalted butter (14 g)
• 6 garlic cloves, minced (about 18 g)
• 1/2 cup low-sodium chicken broth (120 ml)
• 3/4 cup heavy cream (180 ml)
• 3/4 cup finely grated Parmesan cheese (70 g), plus more to serve
• 1–2 tsp fresh lemon juice, to taste
• Pinch red pepper flakes (optional)
• 3 cups baby spinach (about 90 g)

Zoodles

• 3 medium zucchini (about 1.5 lb/700 g), spiralized into noodles
• 1/2 tsp kosher salt (to sweat the zoodles)
• 1 tsp olive oil (5 ml), for quick sauté

To Finish

• 2 tbsp chopped fresh parsley
• Extra shaved or grated Parmesan
• Freshly ground black pepper

Step-by-Step Instructions

Step 1: Prep the zoodles

Spiralize the zucchini (or use pre-spiralized). Toss the zoodles with 1/2 teaspoon kosher salt in a colander and let sit for 10 minutes to draw out excess moisture. Squeeze by handfuls in a clean kitchen towel to remove as much liquid as possible. Set aside.

Step 2: Season the chicken

Pat the chicken dry and slice horizontally to make 4 thin cutlets. Season evenly with 1 teaspoon kosher salt, 1/2 teaspoon black pepper, 1/2 teaspoon garlic powder, and 1/2 teaspoon paprika.

Step 3: Sear to golden

Heat a large 12-inch skillet (cast iron or stainless) over medium-high heat for 2 minutes. Add 1 tablespoon olive oil and 1 tablespoon butter. When shimmering, add chicken and sear 3–4 minutes per side until deep golden and the thickest part reaches 160–165°F (71–74°C). Transfer to a warm plate and tent loosely with foil.

Step 4: Build the garlic-pan sauce

Lower heat to medium. Add the remaining 1 tablespoon butter. Stir in the minced garlic and cook 30 seconds until fragrant, being careful not to brown. Pour in the chicken broth, scraping up any browned bits; simmer 2 minutes to reduce by about half. Stir in heavy cream and bring to a gentle simmer. Cook 2–3 minutes, stirring, until slightly thickened. Whisk in the Parmesan in small handfuls until smooth and glossy. Add lemon juice and a pinch of red pepper flakes if using. Taste and adjust salt and pepper.

Step 5: Wilt the spinach

Add the baby spinach to the skillet and stir until just wilted, 30–60 seconds. Keep the sauce at a gentle simmer—do not boil vigorously.

Step 6: Quick-sauté the zoodles

In a second skillet over medium-high heat, add 1 teaspoon olive oil. Cook the zoodles 1–2 minutes, tossing just until bright green and barely tender. This quick sauté keeps them from watering down the sauce. If you only have one skillet, transfer the sauce to a bowl, sauté the zoodles in the same pan, then return the sauce to the skillet.

Step 7: Combine and serve

Transfer the zoodles into the cream sauce and toss to coat. Nestle the chicken cutlets back into the skillet and spoon sauce over the top. Warm 1 minute until the chicken registers 165°F (74°C). Finish with chopped parsley, extra Parmesan, and freshly ground pepper. Serve immediately.

Pro Tips

• Dry zoodles are key: salting, squeezing, and a quick sauté prevent a watery sauce.
• Use freshly grated Parmesan; pre-shredded can make the sauce grainy.
• Keep the sauce at a gentle simmer to avoid breaking the cream; if it gets too hot, pull off the heat and whisk.
• Hit the skillet hot for deep browning on the chicken—color equals flavor.
• Adjust sauce consistency at the end: splash of broth to thin, extra Parmesan to thicken.

Variations

• Creamy Dijon: Whisk in 1–2 teaspoons Dijon mustard with the cream for a subtle tang.
• Bacon-Mushroom: Sauté 4 slices chopped bacon and 6 oz (170 g) sliced mushrooms first; use the drippings to start the sauce (reduce added salt).
• Tuscan-Style: Add 1/3 cup chopped sun-dried tomatoes and a handful of basil with the spinach for a rich, herby finish.

Storage & Make-Ahead

Refrigerate leftovers in airtight containers for up to 3 days. For best texture, store chicken and sauce together and keep zoodles separate (they continue to release moisture). Reheat gently in a skillet over low heat, adding a splash of broth or cream to loosen. You can spiralize zucchini up to 2 days ahead; store wrapped in paper towels in a zip-top bag. Season the chicken in advance and keep covered in the fridge for up to 24 hours.

Nutrition (per serving)

Approximate: 640–660 calories; 55–63 g protein; 40–42 g fat; 7–8 g net carbs. Values will vary based on exact ingredients and how much fat remains in the pan.