Pan-Seared Chicken with Zucchini Noodles and Avocado Dressing

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Crisp-skinned chicken thighs meet vibrant zucchini noodles and a creamy avocado sauce for a satisfying, low-carb dinner ready in 30 minutes. This american-inspired keto (low-carb) ready in about 30 minutes pairs chicken thighs, boneless skin-on, olive oil, garlic, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 15 min Serves 2 American cuisine 420 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat chicken thighs dry with paper towels and season both sides with salt and pepper. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add chicken skin-side down and cook for 6-7 minutes until golden brown, then flip and cook for 4-5 minutes until fully cooked. Transfer to a plate and rest for 5 minutes.
  2. Step 2: Heat the remaining 1 tbsp olive oil in a medium skillet over medium heat. Add 1 minced garlic clove and sauté for 30 seconds until fragrant. Add 2 spiralized zucchinis and cook for 3-4 minutes until tender-crisp, stirring occasionally.
  3. Step 3: Mash 1 peeled avocado with 1 tbsp lemon juice until smooth. Stir in salt and pepper to taste. Slice rested chicken and serve over zucchini noodles with avocado dressing drizzled on top.

Frequently asked questions

How long does Pan-Seared Chicken with Zucchini Noodles and Avocado Dressing take to make?

Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken with Zucchini Noodles and Avocado Dressing?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Pan-Seared Chicken with Zucchini Noodles and Avocado Dressing?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken with Zucchini Noodles and Avocado Dressing for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken with Zucchini Noodles and Avocado Dressing low-carb?

Yes — this recipe is tagged low-carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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