Skinny BBQ Chicken with Zoodles
Ditch the Guilt, Keep the Flavor! Your New Weeknight Favorite Awaits
Aren’t we all searching for that sweet spot in life where deliciousness meets healthiness? That magical place where a meal feels like an indulgence, but you walk away feeling light, satisfied, and proud of your choices? If you’ve ever found yourself yearning for the smoky, tangy comfort of BBQ chicken but cringing at the thought of heavy sauces and carb-laden sides, then you, my friend, are in for a treat. Today, we’re diving into a dish that effortlessly marries those desires: Skinny BBQ Chicken with Zoodles. Get ready to redefine your idea of a healthy, flavor-packed dinner!
Why Make This Recipe
- Guilt-Free Indulgence: Enjoy all the bold flavors of BBQ chicken without the heavy calories or added sugars. We use smart ingredient swaps and lean protein.
- Lightning-Fast Dinner: This dish comes together quickly. It is perfect for busy weeknights.
- Nutrient-Packed Powerhouse: This meal has lean protein, fiber, and vitamins. It truly nourishes your body.
- Crowd-Pleasing & Customizable: Everyone will love this dish. You can easily change it for your family’s preferences.
- Low-Carb & Gluten-Free: This is a great choice for those following specific diets without giving up taste.
How to Make Skinny BBQ Chicken with Zoodles
Ingredients of Skinny BBQ Chicken with Zoodles
- Chicken:
- Boneless, skinless chicken breasts (or thighs for richer flavor)
- Olive oil or avocado oil
- Skinny BBQ Sauce:
- Tomato paste (unsweetened)
- Apple cider vinegar
- Dijon mustard
- Smoked paprika
- Garlic powder
- Onion powder
- Chili powder (optional, for a kick)
- Erythritol, stevia, or monk fruit sweetener (your preferred healthy sweetener)
- Salt and black pepper to taste
- Water or low-sodium chicken broth (to thin)
- For the Zoodles:
- Medium zucchini
- A pinch of salt (for drawing out moisture)
Directions of Skinny BBQ Chicken with Zoodles
- Prepare the Chicken: Pat chicken breasts dry. Season lightly with salt and pepper.
- Sear the Chicken: Heat olive oil in a large skillet over medium-high heat. Sear chicken for 4-5 minutes per side until golden brown and cooked through. Remove from skillet and set aside.
- Whip Up the Skinny BBQ Sauce: In the same skillet (or a separate small saucepan), combine all BBQ sauce ingredients. Whisk well and bring to a gentle simmer. Cook for 5-7 minutes, stirring occasionally, until slightly thickened. Taste and adjust seasonings or sweetness as needed.
- Shred or Cube the Chicken: Once cooled slightly, shred the chicken with two forks or dice it into bite-sized pieces. Return to the skillet with the BBQ sauce, tossing to coat thoroughly.
- Make the Zoodles: While the chicken is simmering, spiralize your zucchini into “noodles.”
- Sauté the Zoodles: In a separate clean skillet (or after removing the chicken and sauce), quickly sauté the zoodles for 2-3 minutes with a tiny bit of oil, just until slightly tender – do not overcook them. Season with a pinch of salt.
- Assemble and Serve: Divide the warmed zoodles among serving plates. Top generously with the saucy Skinny BBQ Chicken with Zoodles. Garnish as desired.
How to Serve Skinny BBQ Chicken with Zoodles
- Fresh & Vibrant: Top your Skinny BBQ Chicken with Zoodles with fresh cilantro, chopped green onions, or a squeeze of lime.
- Creamy Crunch: A dollop of plain Greek yogurt or toasted sesame seeds adds texture and tang.
- Extra Veggies: Serve alongside a simple garden salad or steamed green beans.
- Low-Carb Buns: If you want bread, serve the chicken in a lettuce wrap or on a low-carb bun.
How to Store Skinny BBQ Chicken with Zoodles
You can prepare the BBQ chicken portion 2-3 days in advance. Store it in an airtight container in the fridge. For the zoodles, it is best to spiralize them fresh the day you plan to eat them. This prevents them from becoming too watery.
Tips to Make Skinny BBQ Chicken with Zoodles
- Don’t Overcook the Zoodles: Zucchini cooks quickly and releases a lot of water. Cook only until slightly tender.
- Meal Prep Tip: Cook the chicken and sauce ahead of time. Keep zoodles fresh until ready to serve.
- Adjust Sweetness: Taste your BBQ sauce and adjust the healthy sweetener to your liking.
- Quality Chicken: Choose organic, free-range chicken if possible for the best flavor and nutrition.
- Homemade BBQ Sauce is Key: Store-bought BBQ sauces often have a lot of sugar and salt. Making your own gives you full control.
- Don’t Fear the Spiralizer: It is easier than you think! If you don’t have one, a vegetable peeler can make wide “pappardelle” style ribbons.
- Season as You Go: Remember to season both your chicken and your zoodles for maximum flavor.
Variations
- Spicy Kick: Add a pinch of cayenne pepper or a dash of hot sauce to your BBQ sauce.
- Smoky Depth: A few drops of liquid smoke can make the BBQ flavor stronger.
- Vegetarian Zoodles: Use grilled halloumi or smoked tofu instead of chicken for a plant-based meal.
- Different Veggie Noodles: Try sweet potato noodles, carrot noodles, or even spaghetti squash.
FAQs
Can I make the Skinny BBQ Chicken with Zoodles ahead of time for meal prep?
Yes, you can! Prepare the BBQ chicken portion 2-3 days in advance. Store it in an airtight container in the fridge. For the zoodles, it is best to spiralize them fresh on the day you plan to eat them to avoid them getting watery.
I don’t have a spiralizer. Are there other ways to make zoodles for this Skinny BBQ Chicken recipe?
Yes, there are! You can use a vegetable peeler to make broad, flat zucchini ribbons. A mandoline slicer also works for thinner strips. You can also buy pre-made zoodles from most stores.
What’s the best way to prevent my zoodles from getting soggy when making Skinny BBQ Chicken with Zoodles?
The main thing is not to overcook them! Sauté them quickly over medium-high heat for only 2-3 minutes. You can also lightly salt the zoodles and let them sit for 10-15 minutes. Then, pat them dry with a paper towel before cooking to remove extra water.
Smoky Skinny BBQ Chicken with Zoodles
Equipment
- Large Skillet
- Cutting Board
- Forks
- Spiralizer
Ingredients
Chicken
- 2 boneless, skinless chicken breasts about 1 lb total
- 1 tbsp olive oil
Skinny BBQ Sauce
- 1/2 cup unsweetened tomato paste
- 2 tbsp apple cider vinegar
- 1 tbsp Dijon mustard
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp chili powder optional
- 1 tbsp erythritol or preferred healthy sweetener
- 1/4 tsp liquid smoke optional, for extra smokiness
- Salt to taste
- black pepper to taste
- 1/4 cup water or low-sodium chicken broth
For the Zoodles
- 2 zucchini medium
- 1/2 tsp olive oil for sautéing zoodles
- salt Pinch
Garnish (optional)
- Fresh chopped cilantro or green onions optional
Instructions
Prepare the Chicken
- Pat chicken breasts dry with paper towels and season lightly with salt and black pepper.
Sear the Chicken
- Heat olive oil in a large skillet, then sear chicken breasts for 5-7 minutes per side until golden brown and cooked through. Remove chicken and set aside to rest.
Whip Up the Skinny BBQ Sauce
- In the same skillet, combine all BBQ sauce ingredients, whisk well, and bring to a gentle simmer. Cook for 5-7 minutes until slightly thickened, then adjust seasonings as desired.
Shred the Chicken & Coat
- Shred or dice the rested chicken, then return it to the skillet with the simmering BBQ sauce, tossing thoroughly to coat. Keep warm over low heat.
Make the Zoodles
- While the chicken is resting and sauce simmers, spiralize the zucchini into "noodles."
Sauté the Zoodles
- In a separate clean skillet, heat olive oil and quickly sauté the spiralized zucchini for 2-3 minutes until slightly tender but still have a bite. Season with a pinch of salt.
Assemble and Serve
- Divide the warmed zoodles among serving plates, top generously with the Smoky Skinny BBQ Chicken, and garnish with fresh chopped cilantro or green onions if desired. Serve immediately.