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Home / Recipes / Chicken / Lemon Chicken Tenders over Zoodles - Keto and Low Carb

Lemon Chicken Tenders over Zoodles - Keto and Low Carb

June 29, 2018 by Keto Cooking Christian 2 Comments

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lemon chicken zoodles keto low carb gluten free

This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases, through links in this post. See my Disclosure.

I made this dish for my husband's birthday, it's his absolute favorite!   Tender juicy chicken swimming in the freshness of lemon in a sauce that pairs beautifully with zucchini noodles, or you can eat the chicken all by itself!  This is a quick and very easy dish to make, but tastes like it took you hours!  If you love lemons like I do, you'll be in lemon heaven with this one!

I've been making this dish for many years, but always served it over penne. Since I started Keto, of course the days of penne are over and have been replaced with zucchini noodles, or zoodles, which I absolutely love! I have also discovered Palmini Noodles and they are delightful with these lemon chicken tenders.

What's in Lemon Chicken Tenders

  • Chicken tenders
  • Zucchini
  • Chicken stock
  • Grass-fed butter
  • Lemons
  • Garlic cloves
  • White wine (I used Pinot Grigio)
  • Dried basil
  • Dried parsley
  • Fresh basil
  • Olive oil
  • Xanthan gum
  • Salt and pepper to taste

*Exact measurements are listed in the recipe card below.

How to Make Keto Chicken Tenders with Lemon

Add the zest of 2 lemons,  juice of 1 lemon, and the chicken tenders into a resealable plastic bag and allow to marinate for 20 minutes while you spiralize the zucchini.

Add the olive oil to a pot over medium heat.  Add in the chicken tenders, salt, pepper and dried basil, and sauté for 5-7 minutes or until slightly golden. Remove and set aside.

Add in the garlic and sauté for about 30 seconds, careful not to brown or it will become bitter.

Add in the wine, and stir, scraping up the brown bits on the bottom of the pan.  Allow the wine to reduce by half, then add in the chicken stock, remaining lemon juice, lemon zest, parsley and half of the basil. Simmer the sauce for 10 minutes, uncovered.

I love a strong lemon flavor in this dish, but if you like a slightly more subtle lemon flavor, you can hold back a little. It's a very versatile sauce so you can adjust as you'd like.

Add in the xanthan gum while stirring the entire time. This is a very important step when using xanthan gum because it can clump until you stir it in really well.

Add the chicken back into the pot and continue cooking for another 2 minutes or until the sauce has thickened slightly.

Add the zoodles to a microwave safe bowl and heat in the microwave for about 45-60 seconds.

Pour some of the lemon sauce over the zoodles and toss until well coated. Add to a plate and top with the chicken tenders, some fresh basil and a squeeze of lemon.

lemon chicken zoodles keto low carb gluten free

Note: If you prefer Shirataki noodles as pictured in this photo, or you can even use Palmini noodles.

lemon chicken zoodles keto low carb gluten free

What are the Carbs in Chicken Tenders?

Just like most meat, there are no carbs in chicken tenders. On Keto there’s a focus on healthy fats. Because tenders come from the lean chicken breasts, it’s a good idea to pair them with some sort of healthy fat like you find in the buttery lemon sauce.

Can I Freese Lemon Keto Chicken Tenders?

You sure can. Cooked zucchini noodles do not freeze very well so you'll want to make those fresh. However, you can meal prep this dish easily by preparing the chicken and lemon sauce in advance and freeze in an air tight container until ready to reheat.

lemon chicken tenders shirataki noodles keto and low carb

More Keto Chicken Recipes

  • Thai Red Curry Coconut Grilled Chicken
  • Grilled Chicken with Rosemary Citrus Glaze
  • Keto Chicken Tenders
  • Jalapeno Popper Chicken Casserole
  • Keto Chicken Pot Pie
  • Spinach Artichoke Chicken Casserole
  • Creamy Chicken Tuscan Skillet
  • Bacon Ranch Chicken Casserole
  • Chicken Florentine Skillet
  • Instant Pot Chicken Marsala
  • Creamy Chicken Poblano Chicken
  • Instant Pot Butter Chicken

Makes 4 Servings

Macros for the Lemon Chicken and Sauce (only):

Fat 13 grams - Protein 25 grams - Carbs 3 grams

*Please weigh your zucchini and adjust your macros per serving, accordingly.

Shop  my favorite products on Amazon  and check out my Keto Pantry List!

lemon chicken zoodles keto low carb gluten free

Lemon Chicken Tenders over Zoodles - Keto and Low Carb

Tender juicy chicken swimming in the freshness of lemon in a sauce that pairs beautifully with zucchini noodles, or you can eat the chicken all by itself!  
5 from 1 vote
Print Save Saved! Review

Recipe Video

Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Author: Julianne
Course: Main Course
Servings: 4

INGREDIENTS

  • 1 pound chicken tenders
  • 3 small-medium zucchini, spiralized
  • 2 cups chicken stock
  • 2 tablespoons grass-fed butter
  • zest and juice of 3 lemons, divided + 4 wedges for garnish
  • 2 cloves garlic, minced
  • ⅓ cup white wine, I used Pinot Grigio
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 2  tablespoon fresh basil, divided
  • 2 tablespoons olive oil
  • ½ teaspoon Xanthan gum
  • Salt and pepper to taste

INSTRUCTIONS

  • Add the zest of 2 lemons,  juice of 1 lemon, and the chicken tenders into a resealable plastic bag and allow to marinate for 20 minutes while you spiralize the zucchini.
  • Add the olive oil to a pot over medium heat.  Add in the chicken tenders, salt, pepper and dried basil, and sauté for 5-7 minutes or until slightly golden.  Remove and set aside.
  • Add in the garlic and sauté for about 30 seconds, careful not to brown or it will become bitter.
  • Add in the wine, and stir, scraping up the brown bits on the bottom of the pan.  Allow the wine to reduce by half, then add in the chicken stock, remaining lemon juice, lemon zest, parsley and half of the basil.   Simmer the sauce for 10 minutes, uncovered.
  • Add in the Xanthan gum while stirring the entire time.  Add the chicken back into the pot and continue cooking for another 2 minutes or until the sauce has thickened slightly.
  • Add the zoodles to a microwave safe bowl and heat in the microwave for about 45-60 seconds.
  • Pour some of the lemon sauce over the zoodles and toss until well coated.  Add to a plate and top with the chicken tenders, some fresh basil and a squeeze of lemon.  Enjoy!

RECIPE NOTES

If you prefer Shirataki noodles, you can substitute the zucchini noodles with them.  I have experimented with them in this dish (pictured below), but I prefer the texture of the zoodles.

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*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol- Swerve, Erythritol, Allulose, or Monk Fruit.
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Filed Under: Chicken, Main Course, Posts, Recipes Tagged With: best keto recipes, best low carb recipes, easy keto chicken recipes, easy keto recipes, easy low carb recipes, gluten free recipes, keto, keto chicken recipes, keto diet, keto recipes, ketogenic diet, low carb chicken recipes, low carb recipes, zoodles recipes, zucchini noodles recipe

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Let no man say when he is tempted, I am tempted of God: for God cannot be tempted with evil, neither tempteth he any man.
James 1:13
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2 Comments
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Elle
July 15, 2019 2:12 am

5 stars
Hi, What is Xanthan for pls?

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Author
Keto Cooking Christian
July 15, 2019 10:01 am
Reply to  Elle

It's used mostly as a thickener and isn't actually specific to Keto. If you look on the labels of many condiments, particularly salad dressings you'll find it listed in the ingredients.

Reply

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Keto Cooking Christian

I'm Julianne, welcome!  Eating healthy doesn't mean you have to sacrifice great flavor.  I offer tasty and indulgent Keto & Low Carb recipes that will never leave you feeling deprived! More about me...

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