Go Back

High Protein Low Calorie Garlic Parmesan Zoodles - A Satisfying, Lighter Pasta Fix

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Zucchini: 3 medium zucchini, spiralized into zoodles (about 6–7 cups).
  • Olive oil: 1 teaspoon for sautéing.
  • Garlic: 3–4 cloves, finely minced.
  • Parmesan cheese: 1/3 cup finely grated, plus extra for serving.
  • Plain nonfat Greek yogurt: 1/2 cup for a creamy, high-protein sauce.
  • Chicken breast or rotisserie chicken (optional but recommended): 6–8 ounces cooked and shredded or cubed. Swap with grilled shrimp or tofu if you prefer.
  • Lemon: Zest of 1/2 lemon and 1–2 teaspoons juice, to taste.
  • Red pepper flakes: A pinch for gentle heat (optional).
  • Fresh parsley or basil: 2 tablespoons chopped.
  • Salt and black pepper: To taste.

Method
 

  1. Spiralize the zucchini: Use a spiralizer or a julienne peeler to make zoodles. Pat them dry with paper towels to remove excess moisture.
  2. Prep your protein: If using chicken or another protein, have it cooked, seasoned lightly with salt and pepper, and ready to go.
  3. Make the garlic base: Heat olive oil in a large skillet over medium. Add minced garlic and cook 30–60 seconds until fragrant, not browned. Add red pepper flakes if using.
  4. Wilt the zoodles: Add zoodles to the pan, toss with the garlic oil, and cook 2–3 minutes. You want them just tender, not soggy.
  5. Build the sauce off heat: Turn off the heat. Stir in Greek yogurt, Parmesan, lemon zest, and 1 teaspoon lemon juice. Toss until creamy. If it looks too thick, add 1–2 tablespoons warm water.
  6. Add protein: Fold in chicken (or your choice of protein) until warmed through. Taste and adjust salt, pepper, and lemon.
  7. Finish and serve: Top with parsley or basil and a final sprinkle of Parmesan. Serve immediately while it’s silky and hot.