Baked Chicken Parmesan With Zucchini Noodles
A comforting Italian classic reimagined with zucchini noodles to prevent blood sugar spikes. Tender chicken breasts are topped with marinara and melted cheese for a satisfying, low-carb dinner.
Prep
15 min
Cook
20 min
Total
35 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F
- 01
Preheat your oven to 400°F
Preheat your oven to 400°F. Season the chicken breasts evenly with salt, black pepper, garlic powder, and dried Italian seasoning.
Tap card to mark done - 02
Heat a drizzle of olive oil in…
Heat a drizzle of olive oil in an oven-safe skillet over medium-high heat. Sear the chicken for 3 to 4 minutes per side until golden brown, then remove the pan from the heat.
Look for: golden brown, then remove the pan from the heat
Tap card to mark done - 03
Spoon a half cup of marinara sauce…
Spoon a half cup of marinara sauce over each chicken breast. Top them evenly with the shredded mozzarella and grated parmesan.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Transfer the skillet to the oven
Transfer the skillet to the oven. Bake for 10 to 12 minutes, or until the chicken is cooked through (reaching an internal temperature of 165°F) and the cheese is bubbly and melted.
Look for: the chicken is cooked through (reaching an internal temperature of 165°F) and the cheese is bubbly and melted
Tap card to mark done - 05
Heat another small splash of olive oil…
While the chicken finishes baking, heat another small splash of olive oil in a separate pan over medium heat. Toss the zucchini noodles in the pan for just 2 to 3 minutes until gently warmed.
Look for: gently warmed
Tap card to mark done - 06
Remove the zucchini from the heat immediately
Remove the zucchini from the heat immediately, toss with a pinch of salt, and divide between two plates. Top with the baked chicken and spoon any extra tomato sauce from the skillet over the meal.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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