Mediterranean Peanut Chicken with Zucchini Noodles
Introduction
This dish combines the fresh, vibrant flavors of the Mediterranean with the creamy nuttiness of peanut sauce. Instead of pasta, we use light and low-carb zucchini noodles (zoodles) to keep it keto-friendly and gluten-free. Tender chicken breast, crunchy veggies, and a tangy peanut dressing make this a satisfying, protein-rich meal.
Ingredients (2–3 servings)
For the Chicken:
2 medium chicken breasts (about 1 lb), cut into thin strips
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
½ tsp cumin
Salt & pepper, to taste
For the Peanut Sauce (Mediterranean twist):
3 tbsp natural peanut butter (unsweetened)
2 tbsp olive oil
2 tbsp lemon juice (freshly squeezed)
1 tbsp red wine vinegar
2 garlic cloves, minced
1 tsp oregano
½ tsp chili flakes (optional, for spice)
2–3 tbsp warm water (to thin sauce as needed)
Salt & pepper, to taste
For the Zucchini Noodles & Veggies:
3 medium zucchinis, spiralized into noodles
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
¼ cup Kalamata olives, pitted & sliced
2 tbsp fresh parsley, chopped
Topping (optional):
Crumbled feta cheese
Toasted peanuts for crunch
Instructions
- Cook the chicken:
Heat olive oil in a skillet over medium heat.
Season chicken strips with garlic powder, smoked paprika, cumin, salt, and pepper.
Cook for 6–8 minutes until golden brown and cooked through. Remove and set aside.
Make the peanut sauce:
In a small bowl, whisk together peanut butter, olive oil, lemon juice, vinegar, garlic, oregano, chili flakes, and a splash of warm water.
Adjust thickness to your liking (creamy but pourable).
Prepare zucchini noodles:
Lightly sauté zoodles in a pan with a drizzle of olive oil for 1–2 minutes (just until slightly tender). Don’t overcook, or they’ll get soggy.
Assemble the bowl:
Place zucchini noodles in serving bowls.
Top with chicken, cherry tomatoes, red onion, and olives.
Drizzle with Mediterranean peanut sauce.
Garnish with parsley, feta, and toasted peanuts.
- Serve immediately for best texture.
Q/A
Q: Can I use almond butter instead of peanut butter?
A: Yes! Almond butter works well and keeps the Mediterranean flavors intact.
Q: How do I prevent soggy zucchini noodles?
A: Don’t salt them before cooking, and sauté very briefly. You can also pat them dry with a paper towel after spiralizing.
Q: Can I meal-prep this?
A: Yes—store cooked chicken and peanut sauce separately. Spiralize zucchini ahead of time but cook it fresh before serving.
Q: Can I make it vegetarian?
A: Swap chicken for grilled halloumi or roasted chickpeas.
Tips
Add crunch: Toss in cucumber slices or bell peppers.
Protein boost: Add grilled shrimp or salmon instead of chicken.
Creamier sauce: Blend in a spoon of Greek yogurt.
Spicy version: Add harissa paste or extra chili flakes to the peanut sauce.
Nutrition (per serving, approx. with feta & peanuts)
Calories: 420 kcal
Protein: 36 g
Fat: 27 g
Carbs: 14 g (Net Carbs: ~10 g after fiber)
Fiber: 4 g
Sugar: 5 g