Almond-Crusted Chicken Parmesan over Zoodles

Name: Almond-Crusted Chicken Parmesan over Zoodles
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Cuisine: High-Protein
Ingredients: 190 g Chicken breast; 40 g Part-skim mozzarella; 10 g Parmesan cheese; 15 g Almond flour; 60 g Marinara sauce (no sugar added); 150 g Zucchini (spiralized); 1 Egg (for breading); Italian herbs, garlic, salt, to taste

Dinner · Easy · 35 min (15 prep + 20 cook) · Makes 1 serving (~72 g protein). Use the planner's servings stepper to batch-cook.

High-proteinLow-carbGluten-free

Almond-Crusted Chicken Parmesan over Zoodles — high-protein dinner recipe

Almond-Crusted Chicken Parmesan over Zoodles delivers 72 g of protein for just 11 g net carbs — minimal fuss, maximum protein. That's enough high-quality protein in one sitting to clear the leucine threshold for muscle repair.

72 gProtein

11 gNet carbs

30 gFat

4 gFiber

560Calories

Ingredients

190 g Chicken breast
40 g Part-skim mozzarella
10 g Parmesan cheese
15 g Almond flour
60 g Marinara sauce (no sugar added)
150 g Zucchini (spiralized)
1 Egg (for breading)
Italian herbs, garlic, salt, to taste

Equipment

non-stick skillet
oven + sheet pan

Method

Heat oven to 200C/400F. Dip the chicken in beaten egg, then almond flour mixed with parmesan and herbs.
Pan-sear until golden, transfer to a dish, top with marinara and mozzarella, and bake 8-10 min.
Quickly saute the zucchini noodles until just tender and serve the chicken on top.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

Almond flour replaces breadcrumbs; zoodles replace spaghetti. Use a marinara with no added sugar to keep carbs low.

Dietary swaps

Dairy-free: Part-skim mozzarella → dairy-free cheese; Parmesan cheese → nutritional yeast or vegan parmesan (for lactose intolerance or a dairy-free diet)

Nut-free: Almond flour → sunflower-seed flour (for nut allergies — seeds work just as well)

Full nutrition (estimated, per serving): 560 kcal · 72 g protein · 11 g net carbs · 30 g fat (9.5 g sat) · 4 g fiber · 8.5 g sugar · 1270 mg sodium. Allergens: Milk, Egg, Nuts. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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