Zoodles, or zucchini noodles, are fun to make, fun to eat and easy to prepare with this grilled chicken and tomato oregano sauce meal prep!
Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast is a tasty one-pot low-carb meal prep recipe. You may even have many of the ingredients on hand already! In less than 20 minutes, you'll have a week's worth of flavorful lunches ready to go. The best part? You can do this all in one pan, which eases prep and cleanup. Using fresh oregano brings a really nice vibrant taste to this dish.
Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast Ingredients
- 1 ½ pounds boneless, skinless chicken breasts
- 4 large zucchini
- Salt and black pepper, to taste
For the Sauce:
- 2 cups chopped peeled tomato
- 1 + ½ tbsp. minced garlic
- 1 teaspoon salt
- 2 tablespoon fresh oregano, chopped finely
- 2 tablespoon avocado oil
How to Make Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast
To make this dish, you start by spiralizing the zucchini into noodles, so you will need a spiralizer. You can cook them a little bit if you like, or leave them raw. We like to leave them raw because if you plan to reheat the dish after prepping it, they'll cook a bit. (If you cook them first and then reheat they sometimes lose a bit of their crunchiness). Cook the chicken in a grill pan or a skillet. Then, add the tomatoes, garlic, and oregano and cook until the tomatoes start to break down and make a sauce. Serve it all over the zoodles.
How to Store and Serve Zoodles with Tomato Oregano Sauce and Grilled Chicken
Prep each container with the zoodles first, and then add the chicken and tomato oregano sauce on top. Seal them tightly and store in the fridge. The cool thing about this dish is that you can either eat cold, at room temperature, or hot; it's equally good all three ways. It should keep up to 4 days. The chicken and tomato sauce will freeze well if desired, but the zoodles won't reheat so well from frozen. (Zucchini is very watery). If you want more veggies, a side of steamed or roasted vegetables would be great here. If you're keeping things low-carb, try green beans or broccoli, or maybe a salad with an easy vinaigrette.
Substitutions and Alterations
You can make this dish with shrimp or pork, or even steak, and it's delicious. Tofu would work, too.
If you're not doing a low-carb diet, feel free to serve with rice noodles (gluten-free) or regular pasta, such as spaghetti.
If you don't have a grill pan, that's ok. Simply cook everything in a skillet, starting with the chicken breasts in avocado oil. Then, follow the recipe instructions for the sauce, adding it to the pan.
Other herbs and seasonings work well here. Try thyme or basil, for example. If you can't find fresh, reduce the amount to a couple of teaspoons instead of tablespoons. (Pro tip: You typically need less of a dried herb than you do with a fresh herb.)
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Ingredients
- 1.5 pounds boneless, skinless chicken breasts
- 4 large zucchini
- Salt and black pepper to taste
For The Sauce
- 2 cups tomatoes chopped and peeled
- 1 ½ tbps. garlic minced
- 1 tsp. salt
- 2 tbsp. oregano
- 2 tbsp. avocado oil
Instructions
- Preheat a nonstick grill pan over medium heat. Season chicken breasts with salt and pepper and cook them in the grill pan for 5 minutes or so on each side (or for less time if they are thin).
- Spiralize your zucchini while the chicken cooks and transfer even portions to meal prep containers.
- Heat the avocado oil in a nonstick pan over medium heat. Stir in the chopped tomato garlic, oregano, and salt, and cook for 5 minutes until the tomatoes start to break down and a sauce forms.
- Either mix the sauce with zoodles or serve on top with chicken breasts.
Video
Notes
Nutrition
