Ingredients
4 boneless skinless chicken breasts (about 1 1/2 lbs total)
1 cup panko breadcrumbs
1 1/2 tsp Italian seasoning blend
1 tbsp olive oil (for cooking chicken)
2 cups marinara sauce (low-sugar, pork-free)
1 1/2 cups shredded low-fat mozzarella
1/2 cup grated Parmesan cheese (freshly grated preferred)
4 cups zucchini noodles (prepped raw or via spiralizer)
Optional: 1 tbsp freshly chopped parsley or basil for garnish
Instructions
Preheat oven to 400°F (200°C)
Place chicken breasts between parchment paper and gently pound to 1/2-inch thickness
Mix panko with Italian seasoning in a shallow bowl
Dredge each chicken breast in the panko mixture until fully coated
Warm olive oil in an oven-safe skillet over medium-high heat; sear chicken 2-3 minutes per side
Transfer skillet to oven, cover with foil, and bake 15 minutes
Spread marinara over chicken, top with mozzarella and parmesan, then bake 8-10 more minutes until cheese melts
Divide zucchini noodles among servings bowls, place chicken slices on top, and spoon marinara-mozzarella mixture
Garnish with fresh herbs and serve immediately
Notes
For gluten-free version, use certified gluten-free breadcrumbs
Can substitute zucchini noodles with spaghetti squash or green beans
Marinate chicken in olive oil and Italian seasoning 15 minutes for extra flavor
Covered storage in fridge for 3-4 days recommended
For halal adaptation, verify marinara contains no animal-based additives
- Prep Time: 15
- Cook Time: 20
- Category: High Protein Meals
- Method: Baking
- Cuisine: Italian-American
- Diet: High Protein, Low Carb
Nutrition
- Serving Size: 1 bowl
- Calories: 378
- Sugar: 5g
- Sodium: 520mg
- Fat: 14g
- Saturated Fat: 4g
- Carbohydrates: 14g
- Fiber: 2g
- Protein: 47g
- Cholesterol: 72mg