A delicious, high-protein dinner packed with vegetables and flavour
Looking for a healthy dinner that's easy to prepare, full of flavour and supportive of your health and nutrition goals?
This Herby Chicken & Tomato Konjac Noodle Bowl combines tender seasoned chicken, colourful vegetables and a rich homemade tomato sauce with low-calorie konjac noodles. Finished with olives, garlic and fragrant herbs, it's a simple way to enjoy a satisfying meal without complicated ingredients.
Why you'll love this recipe
- High in protein: Chicken breast provides protein to support muscle maintenance and repair.
- Packed with vegetables: Broccoli, cauliflower, carrots and tomatoes provide a range of vitamins, minerals and antioxidants.
- A lighter noodle alternative: Konjac noodles are typically very low in calories and can contribute fibre, depending on the product.
- Full of flavour: Garlic, smoked paprika, oregano, olives and fresh herbs create a delicious Mediterranean-inspired dish.
- Quick and easy: Ready in around 25–30 minutes, making it ideal for a busy weeknight.
Ingredients
Serves 1 | Preparation: 10 minutes | Cooking: 15–20 minutes
- 100 g cooked, skinless chicken breast, sliced
- 1 pack Slendier konjac noodles
- ½ cup broccoli florets
- ½ cup cauliflower florets
- ½ medium carrot, thinly sliced
- 1 cup cherry tomatoes, chopped
- 5 olives, sliced
- 1 teaspoon extra virgin olive oil
- 1 garlic clove, finely chopped
- ½ teaspoon smoked paprika
- ½ teaspoon dried oregano
- A pinch of chilli flakes (optional)
- Salt and freshly ground black pepper, to taste
- Fresh basil or parsley, to garnish
- A squeeze of lemon juice (optional)
Method
- Prepare the noodles. Drain and rinse the konjac noodles thoroughly, following the instructions on the packet.
- Season the chicken. Season the chicken with smoked paprika, oregano, salt and pepper.
- Cook the chicken. Heat half the olive oil in a non-stick frying pan over medium heat. Cook the chicken until golden and cooked through. Set aside.
- Cook the vegetables. Add the carrot, broccoli and cauliflower to the pan with a small splash of water. Cover and cook for 4–6 minutes until tender but still slightly crisp.
- Make the tomato sauce. Add the remaining olive oil, garlic and chopped cherry tomatoes. Stir in the herbs and optional chilli flakes. Cook for 5–7 minutes, gently breaking down the tomatoes to create a chunky sauce. Add a splash of water if needed.
- Combine and warm through. Return the chicken to the pan and add the noodles and olives. Toss everything together and cook for another 2–3 minutes until heated through.
- Garnish and serve. Finish with fresh basil or parsley and a squeeze of lemon juice. Enjoy straight away!
Nutrition information
Approximate values per serving.
| Nutrient | Amount |
|---|---|
| Calories | 340–360 kcal |
| Protein | 35–37 g |
| Carbohydrates | 22–28 g |
| Dietary fibre | 8–12 g |
| Total fat | 9–12 g |
Nutrition figures are estimates and will vary depending on your ingredients, portion sizes and noodle brand. Check product labels for the most accurate values.
The nutritional benefits
Protein for muscle health
Chicken provides complete protein containing the essential amino acids your body needs to maintain and repair muscle tissue.
Fibre for digestive health
The vegetables and konjac noodles can contribute dietary fibre. Fibre supports bowel regularity and can help you feel satisfied after meals. Increase fibre gradually and drink enough water, particularly when using fibre-rich konjac products. You can also track your daily fibre easily with my free Fiber Counter app.
Colourful vegetables for micronutrients
Broccoli and cauliflower provide vitamin C, while carrots contain beta-carotene, which the body can convert into vitamin A. Tomatoes supply lycopene, a naturally occurring antioxidant.
Healthy fats for flavour and balance
Extra virgin olive oil and olives provide predominantly monounsaturated fats. Measuring the oil helps you manage the energy content while still enjoying its flavour.
My healthy eating tip
A nutritious meal doesn't need to be complicated. Start with a good source of protein, add plenty of colourful vegetables, include a little healthy fat and use herbs and spices to bring everything together.
You can also adapt this recipe to suit your preferences by changing the herbs, adding extra vegetables or adjusting the seasoning.
Healthy eating is about building sustainable habits, enjoying your food and finding meals that work for your lifestyle.
Recipe by Katie Larking | Health & Nutrition Coaching | KatieLarking.com
Ready for a plan that fits you?
Book a free 15-minute discovery call by phone or Zoom. No pressure, no obligation.