Low-Carb Baked Chicken Parmesan with Zoodles

This classic Baked Chicken Parmesan with Zucchini Noodles is healthy, flavorful and can be prepared quickly for a weeknight dinner.

Happy Monday! Chicken Parmesan has been a staple in our household for years, and pairing it with zucchini noodles makes the meal lighter without sacrificing any of the classic flavors. This baked version keeps things simple: a crisp, seasoned coating on the chicken, a warm marinara, melted mozzarella and a bed of fresh zucchini noodles. It’s family-friendly and comes together quickly.

CHICKEN PARMESAN IS EASY!

Chicken Parmesan is comfort food at its best, and this recipe is straightforward. After pounding the chicken to an even thickness, you dip it in an egg wash, press it into the seasoned breadcrumb mixture, bake until cooked through, then top with marinara and cheese and return to the oven to melt. Served over zucchini noodles, the dish is lighter and still satisfying. Total time is approximately 35 minutes (about 10 minutes prep and 25 minutes cook), so it’s a great option for a weeknight.

HOW TO MAKE CHICKEN PARMESAN

For a flavorful, crunchy coating I use a mix of whole-wheat panko, grated Parmesan, flaxseed meal and dried herbs. The flaxseed meal adds a pleasant texture and can be used in higher amounts to make the recipe gluten-free if you prefer; simply replace the panko with additional flaxseed meal or a gluten-free breadcrumb alternative.

Pounding the chicken to about 1/2-inch thickness ensures even cooking and tender results. Season the chicken with salt and freshly ground black pepper before dredging. Bake on a sheet pan until the juices run clear, then top each breast with warmed marinara and shredded mozzarella and return to the oven just long enough to melt the cheese.

If you want to keep things very simple, use a high-quality store-bought marinara. If you prefer homemade, a basic tomato sauce made with sautéed garlic, crushed tomatoes, salt, pepper and a pinch of dried herbs works beautifully.

HOW TO MAKE ZUCCHINI NOODLES

Zucchini noodles are a favorite shortcut for adding vegetables and reducing refined carbs. You can use a countertop spiralizer or a handheld tool to create noodles; both work well. There’s no need to cook the noodles in a pan: after spiralizing, press them gently between paper towels to remove excess moisture (a small sprinkle of salt helps draw out water). Spoon warm marinara over the dry noodles—the heat from the sauce softens them just enough without making them soggy.

Cleaning a spiralizer is simple: rinse and remove any trapped bits immediately, then use a small brush to clean the blades and crevices. Store the tool in a cabinet or pantry if counter space is limited.

In short, this baked Chicken Parmesan with zucchini noodles is an easy, family-approved dinner that balances comfort and nutrition. It reheats well for lunches and leftovers can be stored covered in the refrigerator for up to 3 days. When reheating, warm the chicken in a moderate oven to preserve the coating’s texture and briefly toss the zucchini noodles with hot marinara so they regain a pleasant tenderness.

Chicken Parmesan with Zucchini Noodles

Ingredients

• 2 boneless, skinless chicken breasts, halved horizontally
• Salt and freshly ground black pepper, to taste
• 1/2 cup whole-wheat panko bread crumbs (or gluten-free alternative)
• 1/4 cup grated Parmesan cheese
• 2 Tbsp flaxseed meal
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 2 egg whites
• 1 tsp water
• 2 1/2 cups marinara sauce (store-bought or homemade)
• 2 medium zucchini, spiralized
• 1/2 cup shredded mozzarella cheese
• 2 Tbsp fresh basil leaves, chopped
• Cooking spray

Instructions

1. Preheat the oven to 425°F (220°C).
2. Slice each chicken breast horizontally and pound each piece to about 1/2-inch thickness. Season both sides with salt and pepper.
3. In a shallow dish, combine the panko, Parmesan, flaxseed meal, oregano and garlic powder. In another shallow bowl, whisk the egg whites with 1 teaspoon of water until frothy.
4. Dip each chicken piece into the egg mixture, then press both sides into the breadcrumb mixture to coat. Transfer to a prepared baking sheet and repeat with remaining chicken.
5. Lightly spray the tops of the coated chicken with cooking spray. Bake for 15–20 minutes, until juices run clear and the chicken is cooked through.
6. While the chicken bakes, heat the marinara in a small saucepan over medium heat and spiralize the zucchini. Lay the zucchini on paper towels to absorb excess moisture; a small pinch of salt helps the process.
7. Remove the chicken from the oven, spoon about 2 tablespoons of warm marinara over each piece, sprinkle each with about 2 tablespoons of shredded mozzarella, and return to the oven for 4–6 minutes until the cheese melts.
8. To serve, spoon about 1/4 cup of the heated marinara over each portion of zucchini noodles (the hot sauce will soften them), top with a piece of baked chicken Parmesan and finish with chopped fresh basil. Enjoy.

Notes & Tips

• To make the recipe gluten-free, replace the panko with additional flaxseed meal or gluten-free breadcrumbs.
• For a crisper coating, lightly toast the breadcrumb mixture in a dry skillet before coating the chicken, then proceed to bake.
• Leftovers keep well refrigerated for up to 3 days. Reheat the chicken in the oven to help maintain the crust.
• The zucchini can be spiralized ahead of time and stored in an airtight container with paper towels to absorb moisture until ready to use.

If you make this recipe, take a photo and share it with family and friends—it’s a dependable crowd-pleaser that balances classic flavor with a lighter base of zucchini noodles.