Month: February 2025

Zucchini Noodles with pesto and chicken (low carb)

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As a dietitian, busy mom, and carb cycler, let me tell you—this Zucchini Pesto Pasta with Chicken is a game changer! (well, this one is too!) It’s my go-to weeknight dinner because it checks all the boxes: quick, healthy, and absolutely delicious. I love how versatile it is. You can keep it low-carb with just the zucchini noodles or add some pasta to bump up the carbs if you’re cycling or feeding the whole family. Plus, it’s a “cook once, eat twice” kind of meal—make a big batch, and you’ve got lunch or dinner sorted for the next day. With spiralized zucchini, creamy pesto, tender grilled chicken, and juicy cherry tomatoes, this dish is proof that healthy eating can be simple and so satisfying!

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😍 Why You’ll Love Zucchini Pesto Pasta

  • Quick and Easy: On the table in under 20 minutes, this easy recipe is a lifesaver for busy weeknights.
  • Low-Carb & Gluten-Free: A great option for those following a heart-healthy or gluten-free lifestyle.
  • Healthy Fats and Protein: Packed with healthy fats from the pesto and protein from the chicken, it’s a perfect dish for a balanced diet.
  • A Fun Way to Enjoy Veggies: Who says vegetables have to be boring? Spiralized zucchini noodles are a favorite way to add veggies with a fun twist.
  • Full of Flavor: The creamy pesto, fresh basil leaves, and juicy cherry tomatoes combine to wake up your taste buds with every bite!

🗒️ Ingredients + Substitutions

Here are the simple ingredients you’ll need for this recipe:

  • zucchini (spiralized into noodles): Use a handheld spiralizer or vegetable spiralizer. If you don’t have either, have fun creating thin ribbons using a julienne peeler, veggie peeler or even your food processor.  
  • olive oil: For sautéing the zucchini noodles to perfect texture.
  • chicken breasts (grilled and sliced): Substitute with shrimp or tofu for a different protein option.
  • pesto sauce (store-bought or homemade): Making homemade pesto with fresh basil leaves, pine nuts, olive oil, a little salt, and garlic in a food processor adds a personal touch.
  • cherry tomatoes (halved): These give the dish a pop of color and fresh flavor.
  • grated parmesan cheese (optional): For less sodium or a dairy-free dish, swap this with nutritional yeast or hemp seeds.

Quick Tip! No zucchini? You can use cucumber for raw zucchini noodles.

💡 Gluten-Free? Read This!

Yes, this zucchini noodle recipe is completely gluten-free! Swap out regular pasta for spiralized zucchini noodles and still satisfy your craving for traditional pasta dishes. For anyone with medical reasons to avoid gluten or if you’re exploring a heart-healthy diet, this healthy dish tastes just as good as it looks. Plus, it’s packed with nutrients that align with recommended amounts of nutrients for a nutrition-guideline-approved meal.

👩‍🍳 How to Make My Zucchini Pesto Pasta

This recipe follows a rigorous process perfected by recipe testers and registered dietitian reviews to ensure it’s easy for anyone to cook. Follow these steps for the best way to make this dish:

  1. Prep the Zucchini: Pat the zucchini noodles dry with a paper towel to remove excess water. This ensures no soggy noodles!
  2. Cook the Zoodles: Heat olive oil in a large skillet over medium heat. Add raw zucchini noodles and sauté for 2-3 minutes until they’re soft but still have that mild flavor and fresh texture.
  3. Add the Toppings: Stir in sliced chicken and cherry tomatoes over medium-high heat. Drizzle pesto sauce over the mixture and toss to coat evenly.
  4. Simmer and Serve: Cook for another 2-3 minutes to heat everything thoroughly. Sprinkle parmesan cheese or an alternative like nutritional yeast for that cheesy, creamy pesto flavor. Add black pepper to taste.
  5. Plate and Garnish: Transfer everything to a large bowl and top with a squeeze of lemon juice and a sprinkle of fresh herbs like basil.

If you love the flavors of zucchini and basil, you’ll also want to check out my family recipe for zucchini lasagna.

📓 Best Served With

While this dish is delicious enough to stand alone, here are a few ideas to round out the meal:

  • A fresh side salad with a homemade olive oil and lemon juice dressing.
  • A slice of gluten-free garlic bread or keto bread.
  • Pair with roasted vegetables for extra greens.

👝 How to Store Leftovers

If you’re lucky enough to have leftovers, here’s the easiest way to store them:

  • Store in an airtight container in the fridge for up to 3 days. 
  • To reheat, warm on the stove over medium heat for 1-2 minutes. Avoid microwaving as it may cause soggy noodles.
  • For best results, keep the pesto sauce separate until you’re ready to reheat.

Pro Tip! Avoid freezing as spiralized zucchini noodles tend to lose their texture when thawed.

🧠 Common Questions

Can I use jarred pesto instead of homemade pesto?  

Yes! Jarred pesto from grocery stores works perfectly if you’re short on time. I usually find store bought pesto to have an off aftertaste, but after trying Costco’s Kirkland pesto, I will never go back. It is amazing, made with high quality cheese and no aftertaste.  But if you have a food processor, homemade pesto is such a treat!

What’s the nutritional information?  

This recipe is low-carb, high-protein, and packed with healthy fats. Each serving contains approximately 400 calories, 10g carbs, 33g protein, 25g fat, and 3g fiber. Exact nutritional data may vary based on specific ingredients used, but this dish fits seamlessly into a standard or calorie-conscious diet. Always consult your primary care provider for tailored nutrition advice based on your health condition.

Can I make this dairy-free?  

Absolutely! Swap parmesan cheese for nutritional yeast or hemp seeds to achieve a similar nutty flavor with less sodium.

Join my next 6 week challenge!

Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

Melanie Marcus FASTer Way to Fat Loss Coach

💪🏼 Tracking Macros? Check This Out

Counting macros? With chicken providing protein, zucchini for fiber and nutrients, and olive oil for those healthy fats, this dish checks all the boxes. Enter our recipe base into your favorite recipe card tool for detailed nutrition information.

🏆 “Cooking healthy doesn’t mean sacrificing flavor or fun—that’s what makes this my favorite recipe to share with clients! The zucchini noodles and pesto are a match made in heaven.” – [Your Name], RD & Faster Way Client  

Don’t forget to bookmark this easy recipe, and if you tried it, I’d love to hear from you! Leave a star rating and review below to share your thoughts.

Zucchini Noodles with Chicken + Pesto

Course Main Course
Servings 2
Calories 400 kcal

Ingredients
  

  • 2 zucchini spiralized into noodles
  • 1 tbsp olive oil
  • 8 oz chicken breast grilled and sliced
  • 1/4 cup pesto I'm obsessed with Kirkland brand
  • 1/2 cup cherry tomatoes halved
  • 1/4 cup parmesan cheese grated (optional)
  • Salt and pepper to taste

Instructions
 

  • In a large skillet, heat olive oil over medium heat.
  • Add the spiralized zucchini noodles and sauté for 2-3 minutes until slightly tender.
  • Add the sliced chicken and cherry tomatoes, stirring gently to combine.
  • Drizzle the pesto over the mixture and toss everything together until evenly coated.
  • Cook for another 2-3 minutes to heat through.
  • Top with grated parmesan cheese if desired, and season with salt and pepper before serving.

Nutrition

Calories: 400kcalCarbohydrates: 10gProtein: 33gFat: 25gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 84mgSodium: 642mgPotassium: 1024mgFiber: 3gSugar: 7gVitamin A: 1331IUVitamin C: 45mgCalcium: 239mgIron: 2mg
Tried this recipe?Let us know how it was!

Shrimp & Chicken Veggie Stir Fry with 42g Protein  

When life gets hectic and I need a quick dinner that’s both satisfying and packed with protein, this Shrimp & Chicken Veggie Stir Fry is my go-to. I can’t tell you how many times this recipe has saved me on busy weeknights. It’s made with simple ingredients I almost always have on hand—chicken, shrimp, fresh veggies, and a quick homemade stir fry sauce.

The first time I made it, I was skeptical about how easy it seemed, but wow—it was a hit. Not only does it taste amazing, but with 42g of protein per serving, it’s perfect for keeping everyone full and helping me hit my macro goals. Now, it’s a family favorite I keep coming back to. If you’re looking for something delicious and effortless, trust me—save this recipe. You’ll thank yourself on those crazy weeknights!  

😍 Why You’ll Love Shrimp & Chicken Veggie Stir Fry  

  • Packed with Protein – Each serving contains 42g of lean protein from boneless chicken breast and large shrimp, making it a great meal for active families and women who have weight loss goals!
  • Quick and Easy – With a cooking time of just 30 minutes, this dish is the best way to enjoy a wholesome meal when you’re short on time.   
  • Customizable – Use different vegetables like bok choy, snap peas, or green beans, or swap soy sauce with coconut aminos to make it gluten-free.
  • One-Pan Wonder – Everything is cooked in a large skillet, which means less cleanup for those busy weeknights. 
  • Kid-Friendly – The mild flavors can be adjusted for the whole family by changing the spice level.  
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🗒️ Ingredients + Substitutions  

Here’s what you’ll need to make this delicious dish. You can find most of these at your local grocery store.  

Protein:

  • boneless, skinless chicken breasts, diced  
  • large shrimp, peeled and deveined  

Vegetables:

  • red bell pepper, sliced  
  • yellow bell pepper, sliced  
  • zucchini, sliced  
  • broccoli florets  
  • garlic, minced  
  • fresh ginger, grated  

Sauce:

  • low-sodium soy sauce (or substitute with coconut aminos)  
  • lime juice  
  • Optional—chili flakes or red pepper flakes and a dash of sesame oil 

Cooking:

  • olive oil or substitute with avocado oil or peanut oil  
  • sesame seeds  

Substitutions:

  • For a gluten-free option, use coconut aminos or tamari instead of regular soy sauce.
  • Swap out the shrimp with cooked chicken (if preferred), or add snow peas or snap peas if you have them on hand.  
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💡 Gluten-Free? Read This!  

If you’re avoiding gluten, simply replace the soy sauce with coconut aminos for all the flavor without the gluten. Pairing the stir fry with cauliflower rice instead of white rice or lo mein noodles is also a good option to lower the carb count.  

👩‍🍳 How to Make My Shrimp & Chicken Veggie Stir Fry  

Follow these easy instructions to create this complete meal in little time!

Step 1: Cook the Protein  

  • Heat a hot skillet (or wok) over medium-high heat with ½ tablespoon of oil.  
  • Add the diced chicken in a single layer, season with a pinch of salt and pepper, and cook for 6-8 minutes until browned and fully cooked. Remove and set aside.  
  • Add the remaining oil to the hot pan and cook shrimp for 2-3 minutes per side until pink and opaque. Remove and set aside.  

Step 2: Cook the Veggies  

  • Using the same skillet, reduce to medium heat and add the garlic and ginger. Sauté until fragrant (about 1 minute).  
  • Stir in the bell peppers, zucchini, and broccoli florets. Cook for 4-5 minutes, stirring occasionally, until crisp-tender.  

Step 3: Bring it Together  

  • Return the cooked chicken and shrimp to the skillet. Add soy sauce and lime juice, then stir to coat everything evenly.  
  • Sprinkle with chili flakes for a bit of heat if desired, and cook for 2-3 more minutes.  
  • Garnish with sesame seeds or green onions before serving.

📓 Best Served With…  

Pair your shrimp stir-fry recipe with any of the following to create the ultimate dinner.  

  • White Rice: A classic option that soaks up the delicious sauce.  
  • Brown Rice or Brown Jasmine Rice: A high-fiber alternative.  
  • Zucchini Noodles or Cauliflower Rice: Perfect for those watching their carb count.  
  • Lo Mein Noodles: For a comforting, takeout-style twist.  

👝 How to Store Leftovers  

Got leftovers? This shrimp and vegetable stir fry stays fresh for 3-4 days when stored in an airtight container in the fridge.  

  • Reheat in a hot skillet with a splash of water for a just-cooked taste.  
  • Pro tip: Save the cooked shrimp for last when reheating to avoid overcooking.  

🧠 Common Questions  

Can I make my own stir fry sauce?  

Absolutely! If you prefer to use your own sauce, combine soy sauce (or coconut aminos) with a bit of rice vinegar, dry sherry, and a pinch of brown sugar for a quick homemade option.  

How can I reduce the spice level for kids?  

Simply omit the chili flakes or red pepper flakes and use a little bit of teriyaki sauce instead!  

What other vegetables work well in this recipe?  

Great options are bok choy, green beans, snap peas, or even medium red onion for an extra pop of flavor.  

💪🏼 Tracking Macros? Check this out  

Each serving (½ chicken breast + 2 oz shrimp + 1 cup veggies) contains approximately:

  • Calories: ~370  
  • Protein: ~42g  
  • Fat: 15g  
  • Carbohydrates: 19g  
  • Fiber: 6g  

This low-carb, high-protein dish is perfect for anyone managing their macros or looking for a healthy dinner option.  

If you try this recipe and I hope you do – scroll down to the recipe card to leave a star rating.  

Chicken + Shrimp Stir Fry

Course Main Course
Cuisine Chinese
Servings 2
Calories 370 kcal

Ingredients
  

  • 8 oz boneless skinless chicken breasts, diced
  • ½ lb shrimp peeled and deveined
  • 1 tbsp olive oil
  • 1 red bell pepper sliced
  • 1 yellow bell pepper sliced
  • 1 zucchini sliced
  • 1 cup broccoli florets
  • 2 cloves garlic minced
  • 1 tbsp fresh ginger grated
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp lime juice
  • 1 tsp chili flakes optional
  • Salt and pepper to taste
  • 2 tbsp sesame seeds optional

Instructions
 

  • Heat ½ tbsp olive oil in a large pan or wok over medium heat. Add the diced chicken, season with salt and pepper, and cook for 6-8 minutes until browned and fully cooked. Remove and set aside.
  • Add the remaining ½ tbsp olive oil to the pan. Add the shrimp, season lightly, and cook for 2-3 minutes per side until pink and opaque. Remove and set aside with the chicken.
  • In the same pan, add the garlic and ginger, cooking for about 1 minute until fragrant.
  • Add the bell peppers, zucchini, and broccoli. Stir-fry for 4-5 minutes until the vegetables are tender yet crisp.
  • Return the chicken and shrimp to the pan and pour in the soy sauce and lime juice, stirring to coat everything evenly.
  • Add chili flakes for extra heat if desired, and cook for an additional 2-3 minutes to allow the flavors to meld together.
  • Garnish with sesame seeds before serving.

Nutrition

Calories: 370kcalCarbohydrates: 19gProtein: 42gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.01gCholesterol: 164mgSodium: 820mgPotassium: 1369mgFiber: 6gSugar: 6gVitamin A: 2797IUVitamin C: 248mgCalcium: 183mgIron: 4mg
Keyword low carb, protein
Tried this recipe?Let us know how it was!

Turkey Sausage Scramble Recipe with 28g Protein

Need a tasty, protein-packed breakfast to kickstart your day? This turkey sausage breakfast scramble has you covered delivering 28g protein per serving! It’s loaded with turkey sausage, eggs, fresh bell peppers, and creamy avocado—basically, everything you need for a satisfying and healthy start. Whether you’re tracking macros, tryin to stay low carb or counting Weight Watchers points, this is an easy, balanced meal, this dish is super customizable and totally hits the spot.

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😍 Why You’ll Love This Turkey Sausage Breakfast Scramble  

  1. High in Protein – Packed with turkey sausage and eggs, it’s the perfect breakfast to fuel your body and keep you energized throughout the day.
  2. Easy to Customize – Add your favorite veggies, swap ingredients, or adjust portion sizes to fit your needs.
  3. Meal Prep Friendly – Make it ahead of time and enjoy a healthy, stress-free breakfast on busy mornings. Did you know you can freeze scrambled eggs?
  4. Weight Watchers Approved – With its balanced whole food ingredients, this recipe fits into nearly every healthy eating plan.
  5. Bursting with Flavor -The savory turkey sausage and creamy avocado make every bite something to enjoy.

Bonus: it’s great for meal prep, so busy mornings are no problem.

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🗒️ Ingredients + Substitutions  

large eggs: Eggs are the main protein base. You can substitute with liquid egg whites for a lower-fat option, or use a mix of eggs and egg whites to balance flavor and nutrition. Plant-based egg alternatives like JUST Egg can also work for a vegan version.

lean turkey sausage, crumbled: This adds protein and savory flavor. You can swap it with breakfast turkey sausage, chicken sausage, or plant-based sausage for a vegetarian option.

diced bell peppers: Bell peppers add color, crunch, and nutrients. Feel free to use any color or replace them with diced sweet potatoes, green onions, or even zucchini for variety.

coconut oil: Coconut oil provides a rich flavor, but for a lighter option, use olive oil or nonstick spray. Butter or ghee can add a creamy texture if preferred.

Optional toppings: Toppings like cheddar cheese, onion powder, or hot sauce boost flavor. For dairy-free options, try nutritional yeast or plant-based cheese. Other toppings like salsa or fresh herbs can brighten it up too!

💡 Gluten-Free? Read This!  

This turkey sausage breakfast scramble is naturally gluten-free but always check your turkey sausage label for ingredients like citric acid. Some food products may include additives!  

👩‍🍳 How to Make My Turkey Sausage Scramble  

Heat Coconut Oil in a Skillet  

Use a large skillet over medium heat. Add crumbled turkey sausage and cook until the internal temperature reaches 165°F. Remove and set aside.  

Sauté Bell Peppers  

Sauté diced bell peppers in the same skillet for 2-3 minutes until softened.  

Scramble Eggs  

Whisk whole eggs in a medium bowl, pour eggs into the skillet, and stir occasionally to create fluffy scrambled eggs.  

Combine and Season  

Add the turkey sausage crumble back into the skillet and mix everything together. Season with salt, black pepper, or onion powder.  

Top with Avocado and Cilantro  

Fold in diced avocado and sprinkle fresh cilantro for a finishing touch. Tons of flavor in every bite!  

📓 Best Served With  

  • Low Carb Option: Pair with a spring mix or roasted veggies like sweet potatoes.  
  • Balanced Macro Option: Add a slice of sourdough bread, hash browns, or fresh fruit like berries or melon.  
  • For Variety: Incorporate into sausage breakfast burritos or a breakfast casserole for meal prep!  

Join my next 6 week challenge!

Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

Melanie Marcus FASTer Way to Fat Loss Coach

👝 How to Store Leftovers  

  • Store the turkey sausage breakfast scramble in an airtight container in the fridge for up to 3 days.  
  • Reheat on a skillet over medium heat or try using an air fryer for even heating.  

🧠 Common Questions  

Can I use liquid egg whites instead of whole eggs?  

Yes! Liquid egg whites are a perfect way to reduce the fat and calorie content while maintaining the grams of protein.   

Is this recipe Weight Watchers-friendly?  

Absolutely! Use the WW app to track specific ingredients like lean ground turkey, veggies, and eggs.  

I struggle breaking my fast with 30g protein, any other suggestions

Chocolate Baked Oatmeal

Check out these 30 ideas for meals made with cottage cheese.

💪🏼 Tracking Macros? Check This Out  

  • Protein: ~25 g protein per serving, thanks to lean turkey sausage and whole eggs.  
  • Fat: Adjust with olive oil, cooking spray, or liquid egg whites for lower g fat options.  
  • Carbs: Minimal carbs—pair with veggies like black beans or sweet potatoes for added fiber.  

Avocado and Turkey Sausage Scramble

A quick, protein-packed turkey sausage scramble with eggs, veggies, and avocado that's perfect for a healthy start or easy meal prep.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 316 kcal

Ingredients
  

  • 8 eggs large
  • 4 oz lean turkey sausage crumbled
  • 1 avocado diced
  • 1/2 cup bell pepper diced
  • 1 tbsp coconut oil
  • 1 tbsp fresh cilantro chopped (optional)
  • salt and pepper to taste
  • 1 cup egg whites

Instructions
 

  • In a skillet, heat the coconut oil over medium heat.
  • Add the crumbled turkey sausage and cook until browned and fully cooked, about 5-7 minutes.
  • Remove the sausage from the skillet and set it aside.
  • In the same skillet, sauté the diced bell pepper for 2-3 minutes until slightly softened.
  • Whisk the eggs in a bowl, then pour them into the skillet, stirring occasionally to scramble.
  • Once the eggs are almost set, add the cooked turkey sausage back into the skillet and mix everything together.
  • Season with salt and pepper to taste.
  • Finally, remove from heat and gently fold in the diced avocado and chopped cilantro before serving.

Nutrition

Calories: 316kcalCarbohydrates: 7gProtein: 28gFat: 22gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.1gCholesterol: 349mgSodium: 398mgPotassium: 578mgFiber: 4gSugar: 2gVitamin A: 1160IUVitamin C: 30mgCalcium: 66mgIron: 2mg
Keyword eggs, low carb, protein
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie