Mediterranean Chicken Zucchini Bake
Description:
This Mediterranean Chicken Zucchini Bake is a light yet hearty dish featuring tender chicken breast, fresh zucchini, cherry tomatoes, and flavorful herbs. Infused with garlic, olive oil, and crumbled feta, this low-carb casserole brings the bright, fresh flavors of the Mediterranean straight to your dinner table. It’s ideal for busy weeknights or meal prepping ahead.
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 medium zucchinis, sliced
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 3 cloves garlic, minced
- 2 tbsp extra-virgin olive oil
- 1 tsp dried oregano
- ½ tsp dried thyme
- ½ tsp paprika
- Salt and pepper to taste
- ½ cup crumbled feta cheese
- ¼ cup grated Parmesan cheese (optional)
- Fresh parsley or basil for garnish (optional)
Instructions:
- Preheat Oven to 400°F (200°C).
- Prep Chicken & Veggies: In a large bowl, toss the chicken pieces, zucchini, tomatoes, and red onion with olive oil, garlic, oregano, thyme, paprika, salt, and pepper.
- Assemble: Transfer the mixture into a greased 9×13-inch baking dish. Spread evenly.
- Bake uncovered for 25–30 minutes, or until the chicken is cooked through and the zucchini is tender.
- Add Cheese: In the last 5 minutes of baking, sprinkle crumbled feta (and Parmesan if using) over the top and return to the oven.
- Garnish & Serve: Remove from oven, garnish with chopped parsley or basil, and serve warm.
Tips:
- Veggie Swap: Add bell peppers, spinach, or mushrooms for variety.
- Make It Creamy: Add a few tablespoons of Greek yogurt or a splash of cream before baking for a creamier texture.
- Spice It Up: Add red pepper flakes for a bit of heat.
- Storage: Keeps well in the fridge for up to 4 days. Reheat in the oven or microwave.
Servings:
Serves 4
Nutritional Info (per serving):
Estimated values
- Calories: 310
- Protein: 30g
- Fat: 17g
- Carbs: 10g
- Fiber: 2.5g
- Sugar: 4g
Low in carbs and sugar, high in protein and healthy fats.
Health Benefits:
- Lean Protein: Chicken breast is an excellent source of lean protein, helping with muscle repair and satiety.
- Zucchini: Low in calories and high in fiber and vitamin C.
- Tomatoes: Rich in lycopene, a powerful antioxidant.
- Olive Oil: Heart-healthy fats from olive oil support good cholesterol.
- Feta Cheese: Adds calcium and tangy flavor with fewer calories than many cheeses.
Q&A:
Q: Can I make this dairy-free?
A: Yes! Just omit the feta and Parmesan or use plant-based cheese alternatives.
Q: Can I use chicken thighs instead?
A: Absolutely. Chicken thighs will add more flavor and juiciness. Adjust cook time as needed.
Q: Is it freezer-friendly?
A: Yes. Freeze in airtight containers for up to 2 months. Thaw and reheat in the oven.
Q: What can I serve this with?
A: Serve with quinoa, couscous, or crusty bread for a complete meal. Or keep it low-carb with a side salad.
Q: Can I prepare it ahead of time?
A: Yes! You can assemble it a day ahead and bake just before serving.