Zoodles Caprese
A caprese that breaks the one tradition every caprese follows: the tomatoes cook first. Cherry tomatoes go into olive oil for two minutes before the zucchini spirals join the pan, and that changes more than the texture.
Those two minutes in olive oil boost lycopene absorption by 82%, according to a clinical trial by Fielding and colleagues. Scatter plant-based mozzarella on top and you have a warm, 518-calorie bowl with 30 grams of carbs that does something the cold version never could.
Ingredients
- zucchini 1 piece
- chicken breast 3 ounces
- garlic 1 clove
- cherry tomatoes 4 pieces
- mozzarella, plant-based 2.5 ounce
- olive oil 1 tablespoon
Method
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Wash the zucchini and make spaghetti strands using a spiralizer.
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Cut the chicken breast into cubes and crush the garlic clove. Halve the tomatoes and cut the mozzarella into pieces.
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Heat the oil in a pan and cook the chicken cubes until done. Add the garlic halfway through.
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Add the tomatoes to the chicken and cook for two minutes. Then add the zucchini spaghetti and cook on high heat for two more minutes.
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Place the zucchini spaghetti in a bowl and scatter the mozzarella on top.
No spiralizer? A coarse box grater or a vegetable peeler both produce good zucchini strands. And if you have fresh basil, scatter it on with the mozzarella.
Cooking tomatoes in olive oil ruptures the tomato matrix that locks lycopene in place, and the fat acts as a vehicle for absorption. A clinical trial measured the difference: 82% more lycopene reached the bloodstream when measured against oil-free preparation. The raw caprese tradition skips both steps.
Fielding et al. 2005 — Tomato + olive oil lycopene absorption trialBehind this recipe
Why cook the tomatoes? Most caprese recipes leave them raw.
Cooking cherry tomatoes in olive oil does two things: the heat ruptures the tomato structure that keeps lycopene trapped, and the oil provides a lipid medium that carries lycopene into the bloodstream. A clinical trial found this combination boosted lycopene levels by 82% when measured against oil-free preparation. Raw caprese tastes great, but the cooked version gets more out of the tomatoes.
Is 30 grams of carbs really enough for dinner?
More than enough. Zucchini replaces pasta here, which drops carbs naturally without changing the eating experience much. Research across 72,000+ participants found that the calorie picture drives fat loss more than carb counting. Whether you eat 30 grams or 200 grams, the difference in body composition is minimal when calories match.
Read the full evidence reviewCan I use regular mozzarella instead of plant-based?
Yes, and it adds more protein. One thing worth knowing: dairy mozzarella is high in calcium (~500 mg per 100g), and research has shown calcium competes with lycopene absorption from tomatoes. Plant-based mozzarella typically has far less calcium, which may sidestep that competition. Either version works for the recipe.
