High Protein Chicken Bolognese with Zoodles

Our High-Protein Chicken Bolognese with Zoodles is the definition of macro-friendly. It has 28g of protein, only 320 calories per serving, and a portion size that’s sure to keep you full and fueled. This recipe is simple to make, requiring only a handle of ingredients that you might already have on hand. Plus, it’s ready in 30 minutes or less!

I remember the first time I saw “zoodles,” I was a bit skeptical. As a pasta lover, the thought of trying to replace traditional pasta with a vegetable wasn’t all that appealing. However, in the name of macros, I decided to give them a try and was pleasantly surprised. Assuming you have a delicious sauce to grace your zoodles, you’ll get all the pasta vibes but without the pasta calories – that’s a macro win!

3 Reasons Why You’ll Love This Recipe

1. It’s got 28g of protein per serving. Around here, we love a good high-protein meal, not only because it helps us to check our macro box for the day, but also because it keeps us fit, fueled, and satiated. Our bodies need protein, this recipe makes getting it simple.
2. You’re getting your veggies in. If you’re like me, you might struggle to get your daily veggie intake in. Between everything else we have going on, remembering to eat our veggies is just one more thing to add to the list. With this recipe, though, the veggies are built-in and an integral part of the meal which means you’re getting the job done.
3. It’s a high-volume meal. Especially when you’re in a weight loss phase, the goal is to eat as much as possible for as few calories as possible. Swapping traditional pasta for zoodles helps us accomplish that! You can eat way more zoodles than you can regular pasta for the same amount of calories which means you’ll be much fuller and more satisfied.

MyFitnessPal & MacrosFirst Pre-Log

“FHM Chicken Bolognese Zoodles”

Dinner · Serves 4

High Protein Chicken Bolognese With Zoodles

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Our simple, High Protein Chicken Bolognese with Zoodles is a low calorie dish that will fill you up and keep you full. This delightfully simple recipe comes together in 30 minutes or less and can be customized to suit the preferences of the whole family.

Print Pin Rate

320 calories

28g protein

12g carbs

13g fat

40% protein · 18% carbs · 42% fat

8.8g protein per 100 cal

Prep

10 mins

Cook

20 mins

Total

30 mins

Ingredients

• 1 tbsp Olive oil
• 1 lb. Ground chicken
• 1/4 tsp Salt
• 1/2 tsp Pepper
• 3 cloves Garlic, minced
• 4 Zucchini, spiralized
• 1 jar Marinara or pasta sauce of choice (24 oz.)

Optional toppings

• Shredded parmesan cheese
• Fresh basil
• Red pepper flakes

Equipment

• Large skillet
• Wooden spoon
• Spiralizer
• Tongs

Instructions

1. In a large skillet, heat the olive oil over medium heat.

2. Add the ground chicken to the skillet. Season with salt and black pepper, and cook until browned and fully cooked through, about 5-7 minutes. Break the chicken into crumbles using a wooden spoon.

3. Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.

4. Pour the marinara sauce over the cooked chicken, stirring to combine. Bring the sauce to a simmer and let it cook for 5-10 minutes, allowing the flavors to meld together.

5. While the sauce simmers, spiralize the zucchini if you haven’t done so already. Set the zoodles aside.

6. In a separate skillet, lightly sauté the zoodles for 2-3 minutes until just tender. Avoid overcooking to prevent them from becoming mushy.

7. Plate the zoodles and top them with the chicken bolognese sauce. Add any optional toppings such as shredded parmesan, fresh basil, or red pepper flakes for extra flavor.

Tami’s notes

Add red pepper flakes while cooking the sauce if you prefer more heat.
Store leftovers in an airtight container for up to 3 days.

Nutrition

Per serving (350g): Calories 320kcal · Protein 28g · Carbs 12g · Fat 13g

Nutrition is an estimate and will vary with the brands and amounts you use.