Meal prep gets a fresh upgrade with these low-carb, gluten-free bowls bursting with zoodles and the zip of homemade pesto!
Figuring out meals for an entire week can be exhausting. Anytime I can shortcut the process with make-aheads, I feel like I’ve really got my life together. This basil pesto chicken bowls recipe has been a sanity-saver more times than I can count. It takes less than an hour to put together and divide into single-serving containers on a Sunday afternoon. Then, my partner and I just grab them as we’re heading out the door to our weekday obligations.
These bowls are a serious upgrade to my usual brown-bag lunch. I’ve had pesto sauce on pasta at many restaurants—and I always thought it was a complicated thing that only classically trained chefs could concoct. Who knew the food processor does most of the work? Now that earthy, garlicky, savory sauce is my go-to for making any meal fancier. I like my homemade version on everything from burgers to seafood to salads. But in this dish, it blends beautifully with the bright freshness of zucchini noodles and the deep earthiness of roasted tomatoes. Plus, using Greek yogurt in the pesto instead of cheese gives it just a hint of tanginess. All together, the dish delivers a deeply satisfying flavor profile.
And the best thing about this recipe is how you can customize it. I’ll toss in whatever I’ve got on hand, from leftover roasted veggies or grilled shrimp to nuts, sunflower seeds, or the grated end of a hunk of cheese. Lunch never has to be boring with basil pesto chicken make-ahead bowls in the fridge.
Are Basil Pesto Chicken Make-Ahead Bowls Healthy?
These basil pesto chicken bowls are nutrient-dense, gluten-free meals that fit into a healthy, well-balanced omnivore diet. They’re high in protein, boast some healthy fats, and are relatively low in carbs. The chicken breast, Greek yogurt, and olive oil provide lean protein and heart-healthy fats, while zucchini noodles and cherry tomatoes add fiber, vitamins, and antioxidants. The sodium content is on the high side, so those watching their intake might want to skip the added salt in the pesto sauce and on the chicken and tomatoes. Salting the zoodles helps draw out the moisture, but you could cut the amount by half.
Make this dish vegetarian-friendly by swapping the chicken breast for Crispy Baked Tofu or this Roasted Chickpeas Recipe. Those following a strict keto diet can enjoy this dish in moderation while taking into consideration their total daily carb intake.
Beyond Basil: Pesto’s Many Flavors
Pesto is far more than just a basil-based sauce. It’s a centuries-old culinary tradition with a rich history and remarkable versatility. The word pesto comes from the Italian verb pestare, meaning “to pound” or “to crush.” It references the original method of making sauce by grinding ingredients together in a mortar and pestle. The most iconic version—called pesto alla genovese—originated in Genoa, Italy, and is made from fresh basil, pine nuts, garlic, Parmigiano-Reggiano or Pecorino cheese, and olive oil.
Basil pesto might still be the most common, but you can find pestos made with a wide variety of ingredients. For example, Sicilian versions include either fresh or sun-dried tomatoes and almonds. A popular English version uses wild garlic leaves or parsley in place of basil. The sauce can also be made with kale, arugula, roasted red peppers, or a variety of nuts and seeds. And the concept has even inspired other sauces, like French pistou and the Japanese shiso pesto.
How Do I Store leftovers?
This recipe is the ultimate meal prep solution. Store your basil pesto chicken bowls in single-serving, airtight containers in the fridge for up to 4 days. Note that the veggies may release moisture and become softer the longer they’re stored. You could freeze the cooked chicken mixed with the pesto sauce in an airtight container for up to 3 months—but zoodles and cooked tomatoes do not freeze well.
Serving Suggestions
A basil pesto chicken bowl makes for a tasty and satisfying lunch on its own, but for bigger appetites, you could pair it with these “Honey” Garlic-Roasted Chickpea Wraps or a Japanese Egg Sandwich. They’d also go great with a Kiwi Smoothie or a Vanilla Protein Shake. Add a little something sweet, like Homemade Healthy Gummies or Lemon Cookies, for a fun midday break.
Ingredients
For The Chicken:
- 1 pound chicken breast boneless and skinless
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon salt
For The Pesto:
- 1/2 cup plain nonfat Greek yogurt
- 1/2 cup basil firmly packed, plus more for garnish
- 2 teaspoon fresh garlic minced
- 1 tablespoon extra-virgin olive oil
- Salt and pepper to taste
For The Zoodles:
- 4 medium zucchinis spiralized
- 2 teaspoon salt
For The Tomatoes:
- 2 cups cherry tomatoes
- 2 teaspoon extra-virgin olive oil
- 1/2 teaspoon salt
Instructions
Cook The Chicken:
- Preheat oven to 350°F. Rub the chicken with olive oil and sprinkle with salt and pepper. Bake until no longer pink inside, about 25-30 minutes. Remove chicken from oven and increase oven temperature to 400°F.
Make The Pesto:
- While the chicken cooks, combine the Greek yogurt, basil, and garlic in a small food processor. Process until broken down and creamy, stopping to scrape down the sides as necessary.
- With the food processor running, stream in the olive oil until well mixed. Season to taste with salt and pepper and transfer pesto sauce to a medium bowl.
Prep The Zoodles:
- Place a strainer over a large bowl and add the zoodles to it. Sprinkle with the salt and stir to coat. Let them sit and release their moisture, stirring every so often.
Cook The Tomatoes:
- In a medium bowl toss the tomatoes with olive oil. Sprinkle with the salt and then spread onto a baking sheet. Bake in the 400°F oven (after chicken has been removed) until the tomatoes just begin to soften and burst, about 10-12 minutes. Remove from oven and set aside to cool.
Assemble The Bowls:
- Dice the cooked chicken. Stir it into the pesto, making sure all chicken pieces are evenly coated. Divide the chicken between meal prep bowls.
- Divide cooked tomatoes between the meal prep bowls.
- Squeeze out as much moisture from the zoodles as you can. Divide them between the meal prep bowls. Add more fresh basil if you'd like.
- Cover and chill in the fridge for at least 2 hours.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
This dish is very suitable for those who are exercising. Even a bad cook like me can make this dish.