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chicken parmesan with zucchini noodles on a plate

Healthy Baked Chicken Parmesan with Zucchini Noodles (gluten free!)

This Healthy Baked Chicken Parmesan is the most amazing comfort food makeover! Serve over zucchini noodles for a low carb, gluten free dinner.
Course chicken, Dinner, Gluten Free, Healthy, Low Carb
Cuisine American
Keyword gluten free chicken parmesan, healthy baked chicken parmesan
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 4 servings
Calories 432 kcal
Author Monique Volz of AmbitiousKitchen.com

Ingredients

  • For the bread crumbs:
  • 2/3 cup almond meal
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • Salt and pepper
  • 3 tablespoons grated Parmesan Cheese
  • 1 large egg
  • 4 (4oz) boneless skinless chicken breasts
  • For the sauce:
  • 1/2 tablespoon olive oil
  • 1/2 yellow onion, diced
  • 2 garlic cloves, minced
  • 1/2 teaspoon red pepper flakes
  • 1 (15 ounce) can diced tomatoes
  • 1 (6 ounce) can tomato paste (no salt added is best)
  • 1/3 cup water
  • 1/4 cup chopped fresh basil
  • 1 tablespoon dried oregano
  • 1/4 teaspoon fennel seeds
  • 1/2 teaspoon salt, plus more if necessary
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 cup shredded mozzarella cheese
  • 4 zucchini, spiralized and noodles trimmed (use Blade D)

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Set up your dredging station. On a large plate, combine all the ingredients for the bread crumbs and stir to combine. Beat the egg in a shallow medium bowl. Set the dishes side by side. Working one piece at a time, dip the chicken first in the egg and allow the excess to drip back into the bowl. Then dip it in the bread crumbs, turning to coat and pressing to adhere. Place on prepared baking sheet and bake for 15-20 minutes or until cooked through and no longer pink.
  3. While the chicken bakes, heat the oil in a large skillet over medium heat. Once oil is hot, add in onion, garlic and red pepper flakes and cook for a few minutes or until onions begin to soften. Next add in diced tomatoes, tomato paste, water, basil, dried oregano, fennel seeds, salt and pepper. Stir until well combined, then reduce heat to low and simmer for 10 minutes or until the sauce thickens. Transfer half of the sauce to a medium bowl and set aside, reserving the remainder in the skillet over low heat.
  4. Once chicken is done cooking, remove the baking sheet from the oven and pour sauce from the bowl over the chicken. Top each piece with 2 tablespoons of shredded mozzarella cheese. Return to the oven and bake for 5 minutes longer or until cheese melts.
  5. Return the skillet with the remaining sauce to medium high heat. Add the zucchini noodles and cook for about 5 minutes or until al dente. Divide the noodles among four plates. Top with chicken. Enjoy!
Nutrition Facts
Healthy Baked Chicken Parmesan with Zucchini Noodles (gluten free!)
Amount Per Serving (1 g)
Calories 432 Calories from Fat 182
% Daily Value*
Fat 20.2g31%
Saturated Fat 4.4g28%
Carbohydrates 27.5g9%
Fiber 8.8g37%
Sugar 12.2g14%
Protein 36.5g73%
* Percent Daily Values are based on a 2000 calorie diet.