Chicken and Veggie Sugo with Zoodles


This is such an incredibly satisfying meal that will entice the whole family! You can always swap out the zucchini for regular pasta for the kiddies or your partner.

It is:

  • Low carb

  • Gluten free

  • Dairy free option

  • Gut loving due to the high fibre and veggie content (like all of my recipes!)

  • Calorie controlled (see bottom of recipe for macronutrient breakdown)

  • High in protein

I absolutely love zoodle meals as zucchini is an extremely low calorie, low carb vegetable, meaning that you can really have such a big serve without any worries!


Serves: 2

Time: 30 mins


  • 1 large chicken breast, chopped into small pieces (200g)

  • 1 tbsp olive oil

  • 2 large cloves garlic, crushed

  • 1 brown onion, diced

  • 1/2 head broccoli, chopped into small pieces

  • 1 red capsicum, diced

  • 2 tbsp red pesto (can add 2 tbsp chopped sun-dried tomatoes if preferred)

  • 1 can crushed/diced organic tomatoes (400g)

  • 1/4 cup tomato sugo (optional - see tips below)

  • 2 large zucchinis

  • 1 tsp salt

  • 1/2 tsp black pepper

  • Italian herbs (optional)

  • Fresh or flaked chili (optional)

  • 1 handful fresh basil leaves

  • Parmesan cheese to serve (optional - if strict dairy free, sprinkle with nutritional yeast flakes or leave out)


  1. Heat oil in a deep frying pan over medium-high heat. Add onions and cook for about a minute, stirring until lightly brown.

  2. Add chopped chicken and cook for a few more minutes until all sides appear lightly cooked. Then, add the capsicum, garlic and broccoli and cook, stirring occasionally until the broccoli is slightly tender (about another 3-4 minutes).

  3. Add the crushed tomatoes, tomato sugo, pesto, salt, pepper and half of the fresh basil. You can also add some Italian herbs and chilli here if you like! Stir everything together, reduce heat to low and leave to simmer for at least 10 minutes with the lid on. The longer you simmer the tastier it gets!

  4. While it is simmering, make your zoodles. Prepare the zoodles however you like - I simply spiralize them and place them in the microwave. Or, you can lightly fry them in a pan with a little olive oil and salt!

  5. Finally, give the sauce a taste and season further if you desire. Then, serve the sauce on top of the zoodles and top with fresh basil and parmesan cheese!


  • See my instagram “tips” highlight to see which zucchini spirilizer I use

  • If you don’t want to open a whole bottle of tomato sugo, it can be excluded

  • Double this recipe and freeze portions for future, quick meals or to feed the whole family!

Macronutrient Breakdown:

Calories: 404 kcal

Protein: 32 g

Fat: 18 g

Carbs: 23 g

I hope you like this!

This recipe also features in my 21 Day Spring Slim Down Plan ! If you want more quick, low calorie, gut loving meals like this sorted into a clear, set out meal plan to help you slim down without the hunger, you’ll want to check that out, aswell as my 3 Week Body Reset Plan!

Bec xx

Want more healthy, wholesome, guilt free and gluten free recipes like this? Check out my Low Carb Winter Warmers eBook available for purchase.