Keto pesto chicken with courgette noodles

Keto pesto chicken with courgette noodles: juicy chicken breast, green pesto, cream cheese, courgette and cherry tomatoes – low-carb, aromatic and quick to make.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 420 kcal per serving
• Protein: 45 g
• Fat: 22 g
• Carbs: 8 g

Ingredients

• 200g chicken breast fillet
• 1 handful of cherry tomatoes
• 2 courgettes
• Lemon juice
• 2 tbsp cream cheese
• 1 tbsp olive oil
• Pepper
• Salt
• 2 tbsp green pesto (made with olive oil, no seed oils)

Method

You’ll need: frying pan · spiralizer · chopping board · knife · wooden spoon

1. Wash the courgettes and turn them into courgette noodles with a spiralizer or vegetable peeler. Halve the cherry tomatoes and pat the chicken breast dry.
2. Season the chicken with salt and pepper. Heat the olive oil in a frying pan and brown the meat all over until golden and cooked through.
3. Take the chicken out of the pan and leave it to rest briefly. Add the cream cheese, green pesto and a little lemon juice to the pan and stir to make a creamy sauce.
4. Add the courgette noodles and cherry tomatoes to the sauce. Toss everything briefly until the courgette is warm but still slightly al dente.
5. Slice the chicken breast and return it to the pan. Coat briefly with the sauce and season with salt, pepper and lemon juice.
6. Divide between plates straight away and serve warm. If you like, add a little extra pesto at the end.

Good to know

When it needs to be quick but should still taste like proper food, this dish is just my thing. Creamy, fresh and pleasantly light, without being boring.

Swaps

Chicken breast fillet → skinless chicken thighs (juicier, more iron and zinc) Cream cheese → whole-milk mascarpone or ricotta (fewer additives, creamy texture) Green pesto → fresh basil with olive oil, parmesan and macadamia nuts (no seed oils) Cherry tomatoes → fried mushrooms (less sugar, more umami)

Allergens

Contains milk (cream cheese, and usually the pesto too); many pestos also contain tree nuts. Children usually eat it happily if it's mildly seasoned and the courgette is soft enough; in pregnancy, make sure the chicken is cooked through and use pasteurised cream cheese and pesto.

Frequently asked questions

What nutrients does the chicken breast in this recipe provide?

Chicken breast mainly contains protein plus B vitamins such as niacin and vitamin B6. It also contains minerals such as selenium and phosphorus.

What's in courgette noodles, nutritionally?

Courgettes contain lots of water, some fibre and smaller amounts of potassium and vitamin C. They're mild in flavour.

Does green pesto suit everyone?

Not necessarily, as pesto can contain cheese, nuts or garlic. Garlic and larger amounts of fat in particular don't agree with everyone who has a sensitive stomach.

Why does lemon juice go so well with it?

Lemon juice mainly brings acidity and a little vitamin C. The amount in the dish is usually fairly small, but you can clearly taste it.

What makes cherry tomatoes red?

Tomatoes contain lycopene, a carotenoid that gives them their red colour. In this dish, they also add sweetness and a little acidity.