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This zesty herb chicken and zoodle salad strikes the perfect balance between light and satisfying, making it an ideal choice for warm days when you want a meal that feels fresh but still fills you up. The combination of juicy, marinated chicken with crisp, tender zucchini noodles dressed in a tangy lemon-herb sauce brings vibrant flavors and textures that brighten any table.
Ingredients
- Chicken breasts: choose fresh, plump pieces with firm flesh to ensure juicy results
- Zucchini: look for firm, medium-sized ones for easy spiralizing and a crisp bite
- Extra-virgin olive oil: use good quality for better flavor and a rich crust on the chicken
- Garlic: fresh cloves minced finely to add pungent depth
- Dijon mustard: provides tang and helps emulsify the dressing
- Honey: a touch of sweetness to balance the tart lemon
- Fresh lemon juice and zest: use unwaxed lemons for the most vibrant citrus aroma
- Mixed fresh herbs such as parsley, basil, and thyme: pick fragrant, bright leaves for the sauce
- Red pepper flakes (optional): add warmth if you like a little heat
- Salt and freshly ground black pepper: for seasoning
- Cherry tomatoes: pick firm and ripe for bursts of sweetness
- Red onion: thinly slice for pungent crunch
- Ripe avocado: creamy texture to complement the zoodles
- Feta cheese (optional): crumbly and salty, adds richness
- Toasted pine nuts: bring crunch and a nutty finish
Step-by-Step Instructions
- Marinating the Chicken:
- Combine minced garlic, Dijon mustard, honey, fresh lemon juice and zest, chopped herbs, red pepper flakes if using, salt, and pepper in a shallow bowl. Toss the chicken breasts thoroughly in this mixture, coating every side. Let them rest for 10 to 15 minutes at room temperature so the flavors seep in and the meat softens.
- Cooking the Chicken:
- Heat 1 tablespoon of olive oil over medium-high heat in a large skillet until shimmering. Arrange the marinated chicken breasts without crowding them, and cook undisturbed for 4 minutes until a deep golden crust forms. Flip and cook the other side for another 4 minutes. Lower the heat to low and move the skillet into a preheated 375°F oven. Bake for 12 to 15 minutes or until the internal temperature reaches 165°F for perfect doneness.
- Preparing the Zoodles and Salad:
- While the chicken finishes in the oven, heat the remaining tablespoon of olive oil in a clean skillet over medium heat. Add the spiralized zucchini and sauté gently for 2 to 3 minutes until slightly softened yet still crisp. Remove from heat and toss with halved cherry tomatoes, thinly sliced red onion, diced avocado, and a pinch of salt and pepper.
- Bringing It All Together:
- Once the chicken has rested for 5 minutes for juiciness, slice it against the grain into strips. Arrange the zoodle salad on plates, top with the sliced chicken, and drizzle with any pan juices. Sprinkle crumbled feta and toasted pine nuts on top along with a few extra fresh herbs for texture and pop of color. Serve immediately while warm.
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My favorite part is the fresh herb mixture that shines both in the marinade and sauce. There was one summer afternoon when I served this for friends unwinding after a hot hike. Everyone kept raving about the brightness from the lemon and how the chicken tasted juicy and tender yet fresh and healthy—a real crowd-pleaser.
Storage Tips
Cool leftovers quickly before dividing the chicken and zoodles into airtight containers. Keep refrigerated for up to three days. To freeze, place chicken strips and sauce separately in zip-top bags. Briefly blanch zoodles before freezing to maintain texture. When reheating, warm the chicken covered in the oven and gently heat zoodles in a skillet with a splash of broth to revive their bite.
Ingredient Substitutions
Try turkey cutlets, pork tenderloin, or firm tofu as protein alternatives. Swap zucchini noodles with carrot or cucumber ribbons for a sweeter crunch. Replace honey with maple syrup or add orange juice for a citrus twist. Omit or replace feta with dairy-free options if needed. Use certified gluten-free mustard and honey for gluten sensitivities.
Serving Suggestions
Serve with a side of quinoa or wild rice for more filling power. A chilled cucumber mint water pairs wonderfully. For brunch, top the salad with a poached egg for extra richness that melds with the lemon herb notes.
Cultural Context
Zoodle salads have gained momentum as a refreshing, nutrient-dense alternative in health-conscious cooking. This recipe combines Mediterranean herb influences with modern low-carb trends, making it a versatile dish that honors traditional freshness yet suits today’s dietary preferences.
Pro Tips
Use a cast-iron skillet for even heat retention and a beautifully seared crust on the chicken. Make a double batch of the lemon herb sauce to dress both chicken and salad fully. Season zucchini noodles lightly with salt before sautéing to draw out excess moisture and intensify flavor. Allow cooked chicken to rest before slicing for maximum juiciness.
Commonly Asked Questions
- → Can chicken be marinated longer than 15 minutes?
Yes, marinating for up to an hour deepens the herb and citrus flavors, but avoid exceeding 2 hours to keep the chicken tender.
- → What’s the best way to cook zucchini noodles to keep texture?
Lightly sauté zoodles for 2-3 minutes until just softened but still slightly firm to preserve their bite.
- → How do I get a perfect golden crust on the chicken?
Ensure the skillet and oil are hot before adding chicken, and cook undisturbed for 4 minutes per side for caramelization.
- → Can other herbs be used in the herb mix?
Absolutely. Parsley, basil, and thyme all work well, and you can add oregano or cilantro for variation.
- → How should leftovers be stored and reheated?
Store chicken and zoodles separately in airtight containers in the fridge up to 3 days. Reheat chicken in oven to retain moisture; warm zoodles quickly on the stove.
- → Are there good substitutions for chicken?
Turkey cutlets, pork tenderloin, or firm tofu make excellent alternatives, adapting well to the marinade and cooking method.