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prep time
20 min
cook time
1 h 5 min
ready time
1 h 25 min
Keto Italian Chicken with Roasted Tomato Pasta
Looking for dinner ideas? Make this Keto Italian chicken recipe for yourself or to feed a family. Keto or not, everyone will enjoy these Italian-seasoned chicken breasts. The chicken is served with a creamy and freshly roasted tomato sauce over shirataki noodles. Don’t forget the cheese! You’ll fold fresh whole-milk mozzarella into your pasta too. The shirataki noodles are perfect for the Keto diet because they won’t add any carbs to your meal. This is also a good recipe for meal prepping. Simply reheat portioned meals in meal prep containers for lunch or dinner.
Are tomatoes Keto-friendly?
Tomatoes are part of the nightshade family. Night-shades are allowed on the Keto diet, but they need to be monitored and eaten in moderation. That doesn’t mean you can’t include them in your meals regularly! This low-carb pasta meal is made with a freshly roasted tomato sauce without adding too much to your macros.
What are shirataki noodles?
Shirataki noodles may also be called miracle noodles or konjac noodles. They’re made with special yam flour and lots of water. They’re gluten-free and essentially carb-free as well. While they won’t really add any nutritional value to your meal, shirataki noodles are the perfect Keto alternative to pasta. Load those noodles up with lots of nutritious ingredients!
More side dishes to make
Keep in mind that this Keto Italian chicken recipe is already a full meal. However, if you’re still hungry, there’s room to spare on your plate. Keep things fresh with this Low Carb Cold Italian Salad with Salami recipe. Like zucchini? Try our Low Carb Italian Zucchini Caponata.
Net Carbs
4.7 g
Fiber
2.2 g
Total Carbs
7.1 g
Protein
29.6 g
Fats
21.2 g
329 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Tomato
1 lb
Extra virgin olive oil
2 tbsp
Salt
0.5 tsp
Black pepper
0.25 tsp
Garlic
2 tsp, chopped
Extra virgin olive oil
1 tbsp
Basil
4 leaf
Shirataki Noodle
8 oz
Chicken Breast Boneless Skinless Raw
460 g
Olive Oil
2 tsp
Salt
0.25 tsp
Black pepper
0.25 tsp
Italian seasoning
0.5 tsp
Onion powder
0.25 tsp
Garlic powder
0.25 tsp
Fresh Mozzarella Ciliegine
4 oz
Recipe Steps
steps 5
1 h 25 min
Step 1
Turn on an oven to preheat to 400 F (210 C). Fill a glass baking dish with whole grape tomatoes, then douse them in extra virgin olive oil. Mix the tomatoes with the oil, then stir in salt and pepper. Place the dish of tomatoes in your oven uncovered to roast for 30 minutes.Step 2
Let the tomatoes cool down for 10 minutes before adding them to a pot on your stove. Add minced garlic, more extra virgin olive oil, and chopped basil to the pot. Stir and simmer the ingredients over low heat on your stove (use a lid if necessary) until the tomatoes break down even more and thicken into a sauce.Step 3
Drain the shirataki noodles from their packaging and add them to the pot of tomato sauce. Turn the heat up as needed to keep simmering the pot. Let the sauce bubble while the excess moisture from the noodles evaporates. Once that extra moisture has evaporated, leave the tomato sauce with noodles aside to cool. As it cools, the sauce will thicken.Step 4
You can quickly prepare the chicken breasts by slicing them into thin, 4-ounce pieces and pounding them flat with a kitchen mallet. Rub about ¼ teaspoon of olive oil into the flesh of each breast. Season the chicken with salt, pepper, Italian seasoning, onion powder, and garlic powder. Start heating a large pan on high heat on your stove.Step 5
When the pan is hot, place the chicken in the pan seasoned side down. Cook the chicken on both sides until the spices have browned and the flesh is cooked through. Before serving the chicken with the pasta, cut fresh whole-milk mozzarella into small pieces and fold them into the warm pasta. Serve each chicken breast with a portion of pasta, and extra basil if desired.
