Zucchini Pasta with Roasted Garlic Tomato Sauce

This healthy zucchini pasta with roasted garlic tomato sauce is a flavorful way to lighten up your pasta nights. Chicken tenderloins and spiralized zucchini come together over brown rice for a macro-friendly, high-protein meal. The roasted garlic tomato sauce—made from oven-roasted garlic, onion, cherry tomatoes, and crushed tomatoes—adds rich, savory depth. Perfect for meal prep or a quick dinner, this dish balances clean ingredients with bold flavor in every bite.

Author: Hunt4Shredz

Category: Dinner

Cuisine: Italian

Difficulty: MEDIUM

Prep. Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Servings: 2 bowls

Calories: 1,344 kcal per serving

Ingredients

1 package - chicken tenderloins
1 cup - brown rice
2 cup - water
2 - zucchini
⅛ - Salt
⅛ - Pepper
⅛ - Garlic powder
⅛ - roasted garlic tomato sauce
1 head - garlic
1 - onion
2 cup - cherry tomatoes
2 tablespoon - olive oil
⅛ - Salt and pepper
1 teaspoon - dried oregano
1 teaspoon - dried basil
½ teaspoon - red pepper flakes
1 can - crushed tomatoes
⅛ - Fresh basil

Instructions

Preheat oven to 400°F (200°C).
On a baking sheet, spread garlic cloves, chopped onion, and halved cherry tomatoes. Drizzle with olive oil and season with salt, pepper, oregano, basil, and red pepper flakes.
Roast for 25–30 minutes, until vegetables are soft and caramelized.
Transfer roasted vegetables and crushed tomatoes to a blender or food processor. Blend until smooth.
Pour sauce into a saucepan and simmer on low for 10–15 minutes. Adjust seasoning to taste.
Meanwhile, cook brown rice with water according to package directions.
Season chicken tenderloins with salt, pepper, and garlic powder. Sear or grill until fully cooked.
Spiralize zucchini and sauté lightly for 2–3 minutes until just tender.
Assemble bowls with a base of brown rice, sautéed zucchini, and sliced chicken. Top with roasted garlic tomato sauce and garnish with fresh basil if desired.