Zucchini Noodles with Chicken, Spinach and Parmesan


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Zucchini noodles with chicken, spinach and parmesan are a light, low-carb and healthy recipe. Zucchini noodles are easy to make with my favorite spiralizer and they only take a couple of minutes to cook.

Because I’m obsessed with zucchini noodles (as a gluten-free gal) I’ve tried every which way to make them. Check out my comprehensive guide for 5 Ways to Make Zucchini Noodles (and how best to cook them).

A plate of zucchini noodles with chunks of chicken, sauteed spinach and a sprinkle of parmesan.

Zucchini Noodles Recipe

I included this zucchini noodles recipe in my first Meal Prep video. It’s one of my “go to” zucchini noodle recipes because it’s so darn easy and flavorful. And it’s perfect year round.

Zucchini noodles are extremely versatile but a simple sauté with garlic and spinach can’t be beat. Add in some diced herb baked chicken and you’ve got yourself a complete meal.

If you stop there you’ve made a gluten-free, dairy-free, Whole30 compliant recipe. But if you are okay with dairy, then a little sprinkle fresh parmesan cheese elevates this recipe with a salty, nutty, creaminess. The final recipe is paleo, low-carb, keto friendly and absolutely delicious.

Zucchini noodles with chicken twirled on a fork on a plate.

Zucchini Noodles with Chicken Recipe Video

While it’s easy to make this recipe, it always helps to watch a quick tutorial video. Give it a watch below!

How to Make This Zucchini Noodles Recipe in 5 Steps (So Easy!)

  • Bake the Chicken: I meal prep herbed baked chicken all the time, then dice and store in the fridge to add to zucchini noodles and salad recipes throughout the week. To bake the chicken, preheat your oven to 425 degrees fahrenheit. Sprinkle the chicken with a variety of herbs, like garlic powder, dried basil, dried parsley, dried thyme and dried rosemary. Cook for 20-30 minutes (depending on the size) or until a digital thermometer reaches 165 degrees. Remove from the oven, let sit for 2-3 minutes, then dice up.
  • Make Zucchini Noodles: I spiralize one small to medium-sized zucchini per person. A large zucchini may serve 1-2 people. There are several tools you can use to make zucchini noodles, but the Paderno Spiralizer is my favorite method.
  • Sauté Garlic and Spinach: Heat a large sauté pan on medium heat and add 1-2 tablespoons of olive oil or avocado oil. Mince 3 garlic cloves, add that to the pan and stir for 30 seconds. Then add 4 cups of baby spinach and stir until wilted.
  • Combine Everything: Add the zucchini noodles to the sauté pan along with 2 cups of diced chicken and toss for 1-2 minutes. The key is not cooking the zucchini noodles, but simply warming them up. If you overcook them, they’ll quickly turn soggy. It’s best to keep them al dente.
  • Sprinkle with Parmesan: Add a portion of the zucchini noodles to each plate and sprinkle with fresh parmesan cheese. I also like to add freshly cracked black pepper.

Zucchini noodles with chicken, spinach and parmesan are an easy, gluten-free, paleo, low-carb and keto friendly zucchini noodles recipe.

Grating fresh parmesan on a plate of zucchini noodles and chicken.


Can You Make Zucchini Noodles Ahead of Time?

Absolutely! Zucchini noodles are one of the items I meal prep most frequently.

After you’ve spiralized the zucchini noodles place them in an airtight storage container. Line the storage container with a paper towel (I like this paper towel that’s unbleached, dye-free and fragrance-free) to absorb any excess moisture.

The zucchini noodles will stay good for several days in the refrigerator. But don’t try to freeze them – they’ll go mushy.

More Healthy Zucchini Noodles Recipes

Love zucchini noodle recipes? Give these other favorites a try.


A plate of zucchini noodles with chicken, spinach and parmesan with a fork on the edge of the plate.

Zucchini Noodles with Chicken, Spinach and Parmesan

4.76 from 29 votes
Prep: 10 minutes
Cook: 35 minutes
Total: 45 minutes
Servings: 4 servings
Author: Lisa Bryan


Zucchini noodles with chicken, spinach and parmesan are a light, low-carb and healthy recipe. Watch the video above to see how quickly this recipe comes together!



  • 3 boneless skinless chicken breasts
  • 4 tablespoons avocado oil, divided
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1 tsp dried parsley
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • salt and pepper, to taste
  • 3 large zucchini, spiralized
  • 2 cloves garlic, minced
  • 4 cups baby spinach
  • 1/4 cup shredded parmesan cheese


  • Preheat your oven to 425 degrees fahrenheit.
  • Place the chicken breasts in a baking dish and coat both sides with 2 tablespoons of the avocado oil. Sprinkle the dried garlic, other herbs and salt and pepper on both sides of the chicken. Cook the chicken for 20-30 minutes or until a digital thermometer reaches 165 degrees fahrenheit. Remove the chicken from the oven, let sit for 2-3 minutes, then dice it up.
  • Heat 2 tablespoons of avocado oil in a large sauté pan on medium heat. Add the minced garlic and stir for 30 seconds. Then add the baby spinach and stir until it's wilted down, about 3-4 minutes.
  • Once all of the spinach has wilted down, add the zucchini noodles and diced chicken. Stir together for 1-2 minutes.
  • Add a portion of the zucchini noodles to plate and sprinkle with fresh parmesan cheese and cracked black pepper.

Lisa's Tips

  • To make this recipe fast (in 5 minutes during the week!) - meal prep your zucchini noodles and baked chicken ahead of time. You could also used shredded chicken. Then all you have to do is sauté and combine.
  • Make sure to read this post on my favorite meal prep containers (that aren't plastic). These are what I use to meal prep every week.
  • To make this recipe dairy-free and Whole30 compliant omit the parmesan.


Calories: 308.9kcal | Carbohydrates: 7.5g | Protein: 32.1g | Fat: 16.5g | Saturated Fat: 3.4g | Cholesterol: 81.9mg | Sodium: 369.6mg | Fiber: 2.1g | Sugar: 3.7g
Course: Main Course
Cuisine: American
Keyword: zucchini noodles, zucchini noodles recipe, zucchini noodles with chicken
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

Recipe originally published December 2018, but updated to include new information. 

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. Lisa..this is so nice and easy. I did, however, use only fresh herbs from my garden…basil, thyme, tarragon…so yummy. Also, added some roasted tomatoes and sautéed shallot. Thought it needed some color. I usually laugh at how people change up recipes so much, but here I go! ‘Anyway, Thank you…I enjoy your recipes so much and feel like I know you and could be friends. 🤗5 stars

  2. Made it according to recipe. Thought it somewhat bland and that it needed some acid. Will make again adding lemon to the spinach at end of cooking and serve with a lemon slice. First time using zucchini noodles and I liked them.3 stars

    1. Hi Sue – I’m sorry to hear that! May I ask what you didn’t like about it? Then I can help to recommend some other recipes you might like better. :)

  3. Have just come upon your site, so pleased, I am trying to get healthy, and these recipes sound really good & nutritious, I can’t wait to try them, thank you.5 stars

  4. This came together so quick, which is always welcomed.  However, I think this recipe needs spicing up.  Perhaps adding pesto and some cherry tomatoes.  I used all fresh herbs from my garden when baking the chicken and added crushed red pepper to the dish.  I do enjoy your site and recipes.  Thank you.4 stars

    1. Hi Marie – you should check out my zucchini noodle caprese recipe, I think you’d like it! And you could always add chicken to that one as well. :)

  5. Husband loved it!!
    Followed recipe except: Added precooked browned / caramelized mushrooms, grape tomatoes and chicken breast chunks. Used shaker parmesan cheese, pat of butter and a dash of half and half cream I had. I went light on the spices to be safe. Tasted great to me but husband added crazy Janes salt to his portion.

    This is a keeper!!!
    Will make again.5 stars

  6. Lisa … I’m feeling like a Chef! … Love making your recipes & changing them up a bit… Today I made your Zucchini w/ Spinach Parmesan recipe … with steamed Salmon & sautéed Broccoli/ Carrots … instead of the chicken… OMG!! … Not only did the meal look Fantastic… was so Quick & Delicious too!!  … Thank you for Inspiring me!!5 stars

  7. I made a variation on this with herb baked chicken. When the noodles had cooked down I added a scant teaspoon of Thai Red Curry paste. Not enough to set my mouth on fire, just enough to give it a nice kick. Scrumptious!

    Love your recipe and meal prep ideas! Also loving my new Vitamix A3500 I just gave myself!5 stars

  8. I made this today for lunch and it is sooo good! It is light and fresh tasting. I upped the parm to 1/2 cup and used vegan parmesan and it worked out great. I’d definitely make this again!5 stars

  9. I really don’t remember how I came across your website, but I’ve been hooked to it. I’m not vegan or allergic to any kind of food. But your recipes inspire me to eat healthy. Although I have not made everything exactly like you suggest, because I eat dairy products, I’m thankful to your recipes. I bought my Vitamix and spiralizer after watching a lot of your videos. I replaced chicken with cheese (vegetarian) and the Zucchini noodles were AMAZING!!!! Thank you!5 stars

    1. I’m glad you stumbled upon my site as well! Love your variation of this recipe. Can’t wait to see what you make next :)

  10. My husband doesn’t really like spinach but he really enjoyed this dish. I also love that I can meal prep this and whip it up for dinner in no time.5 stars

  11. I just discovered “ Spiralized Zoodles” and am liking the recipes here. I like to add a bit of cream, right before serving w/Parmesan cheese. Thank you for the recipe ! :) 

  12. I came across your website a couple of weeks ago, I’m in the midst of a major life style change. I’ve made several of your dishes, from strawberry jam “every 5 days” health drinks, roasted butternut squash soup and now this… all I can say is magnificent. I know my way around the kitchen mainly old family Italian recipes, but since my lifestyle change those recipes will not get me where I want to be. This easy to make “ZUCCHINI NOODLES WITH CHICKEN, SPINACH AND PARMESAN” was so enjoyable, I’m in heaven. I’m a big fan and I wanted to thank you for your fantastic healthy creations. God Bless You…5 stars

    1. Hi Thomas- Thrilled to hear you’ve been able to turn your life around with my recipes! I hope you continue to enjoy them for many years to come as I have lots of special things planned :)

  13. This cooked up so much faster than I thought it would and it was delicious!! I had to use store bought zucchini noodles, because I didn’t have any way of making the noodles myself. ☹️ I’ve added the Paderno Sprializer to my shopping cart, because I can’t even imagine how much better it will taste with fresh noodles!! Thank you Lisa! I can’t wait to have the leftovers for lunch.5 stars

    1. Hi Sasha – I can’t wait for you to get the Paderno Spiralizer! But in the meantime, store-bought zucchini noodles work just fine :) I’m glad you loved this recipe – can’t wait for you to try my other zucchini noodle recipes as well.

  14. I made this recipe last night for the first time. It was so easy and tasty. I cheated by purchasing organic zucchini noodles from our local Costco. Definitely one that will be in our future meal rotations!5 stars

    1. Hi Athena – I’m so glad you loved this recipe! Next time you’ll definitely have to try it with freshly spiralized zucchini noodles :)

  15. The chicken and zucchini noodles look so good.  Gotta try soon.  Really like the white baking dish you have too. 5 stars

  16. my wife and I are basically pasta addicts and I’ve been trying to get her to try zucchini noodles but she’s been stubborn. Your recipe looks really good in the pictures though, I think I’ll be able to convince her to at least give it a try now haha Thank you!!5 stars

    1. I’ll keep my fingers crossed for you Bryan! Hopefully she’ll be pleasantly surprised. ;)

  17. As a big fan of zoodles, I can’t have enough inspirations. Your easy chicken-spinach variation is perfect for next summer when my brother comes to visit us.5 stars

    1. Yes, it’s easy, fast, healthy and delicious! Which is always a good combo in my books. ;) Thanks Natalie!

  18. This makes me want to try zucchini noodles again. I haven’t had the best luck but this recipe sounds delish!5 stars

    1. I do hope you try this recipe Emily! The trick to zucchini noodles is not to over cook them – or else they’ll end up soggy. If you just warm them up and only sauté for a minute or so, they’ll stay nice and crisp without being watery. Hope you enjoy it!

  19. I love using zoodles in place of spaghetti, but I’ve been bored with the classic red sauce or pesto. This is such a creative way to use the zucchini noodles. Love how flavorful this is and yes still simple.5 stars

    1. Yes, there’s so much you can do with zucchini noodles so it’s always nice to switch it up. I hope you enjoy this version with spinach and herbed chicken! :)