Mediterranean Chicken Zucchini Bake – Healthy, Flavorful & Easy!
Short introduction
If you’re looking for a dish that is both healthy and bursting with flavor, look no further than the Mediterranean Chicken Zucchini Bake. This one-pan meal combines tender chicken, fresh vegetables, and a blend of tasty herbs and spices, all topped with melted cheese. It’s quick to prepare and offers a delightful taste of the Mediterranean, making it the perfect dinner for family or friends.
Why you’ll love it
This Mediterranean Chicken Zucchini Bake is more than just delicious; it’s packed with benefits. The combination of chicken and fresh veggies makes it a wholesome meal. It’s low in carbs, rich in protein, and includes essential nutrients from zucchini and tomatoes. Plus, it’s an easy, one-dish prep, which means less cleanup for you! Whether you’re watching your diet or just want a meal that everyone will love, this recipe is sure to please.
Ingredients
To make this delightful Mediterranean Chicken Zucchini Bake, you will need the following ingredients:
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 medium zucchinis, sliced into half-moons
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- ½ teaspoon dried basil
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional, for heat)
- ½ cup shredded mozzarella cheese (or feta for a Mediterranean touch)
- ¼ cup grated Parmesan cheese
- 2 tablespoons fresh parsley, chopped (for garnish)
Substitutions & key variations
You can easily customize your Mediterranean Chicken Zucchini Bake based on your preferences or what you have at home. Consider using:
- Different vegetables: Bell peppers, spinach, or asparagus work great.
- Protein choices: Swap chicken for turkey or firm tofu for a vegetarian option.
- Cheese variations: Try goat cheese or a blend of your favorite cheeses for a unique taste.
Feel free to adjust the spices to suit your taste. Add lemon zest for brightness or use Italian seasoning for a different flavor profile.
Step-by-step
Step 1: Prep your oven and dish
Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with olive oil to prevent sticking.
Step 2: Mix the ingredients
In a large bowl, combine the chicken pieces, zucchini slices, halved cherry tomatoes, sliced red onion, and minced garlic. Drizzle with olive oil and sprinkle with oregano, basil, smoked paprika, salt, black pepper, and red pepper flakes (if using). Toss everything together until well coated.
Step 3: Bake
Spread the chicken and vegetable mixture evenly in the prepared baking dish. Top with the shredded mozzarella and grated Parmesan cheese. Cover the dish with foil and bake for 20 minutes.
Step 4: Uncover and finish baking
Remove the foil and bake for another 10-15 minutes, or until the cheese is golden, bubbly, and the internal temperature of the chicken reaches 165°F (75°C).
Step 5: Serve
Garnish with fresh parsley and serve warm. Pair this dish with rice, quinoa, or crusty bread for a complete meal experience!
Success tips
To ensure your Mediterranean Chicken Zucchini Bake turns out perfect every time:
- Use fresh ingredients: Fresh veggies and spices enhance the flavor significantly.
- Monitor your bake time: Ovens can vary, so keep an eye on the chicken’s internal temperature to avoid overcooking.
- Avoid excess moisture: If your zucchini is particularly watery, consider pressing it slightly before baking to prevent the dish from becoming soggy.
How to serve
This dish is versatile and can be served in various ways. Enjoy it hot out of the oven, or let it cool and store it for meal prep. Pair with a simple side salad for added crunch or serve alongside whole grains like rice or quinoa for a hearty meal. Don’t forget the crusty bread for dipping!
Storage & reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the dish in the oven at 350°F (175°C) for about 15-20 minutes or until warmed through. You can also use a microwave for a quick reheat, but the oven will keep the cheese nicely bubbly.
Frequently Asked Questions
Q: Can I make this dish ahead of time?
A: Yes! Assemble everything in the baking dish, cover, and refrigerate. Bake when you’re ready to eat.
Q: Is it possible to freeze this dish?
A: Yes! You can freeze the assembled dish before baking. Thaw in the fridge overnight before baking.
Q: Can I use frozen vegetables?
A: While fresh vegetables provide the best texture, you can use frozen ones in a pinch. Just adjust the cooking time accordingly.
Nutrition notes / equivalents
This Mediterranean Chicken Zucchini Bake is a nutrient-dense meal. It contains lean protein from chicken and a variety of vitamins and minerals from the vegetables. It’s a great option for those following a low-carb or Mediterranean diet.
Conclusion
You’re just one meal away from enjoying the delicious and healthy Mediterranean Chicken Zucchini Bake. It’s simple to make, offers a burst of flavor, and is perfect for family dinners or meal prep for the week. Give this recipe a try today, and feel the satisfaction of a wholesome, home-cooked dish!
Links to related recipes
Mediterranean Chicken Zucchini Bake
Ingredients
Main Ingredients
- 2 pieces boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 medium zucchinis, sliced into half-moons
- 1 cup cherry tomatoes, halved
- ½ medium red onion, thinly sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- ½ teaspoon dried basil
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional) for heat
- ½ cup shredded mozzarella cheese or feta for a Mediterranean touch
- ¼ cup grated Parmesan cheese
- 2 tablespoons fresh parsley, chopped for garnish
Instructions
Preparation
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with olive oil to prevent sticking.
- In a large bowl, combine the chicken pieces, zucchini slices, halved cherry tomatoes, sliced red onion, and minced garlic.
- Drizzle with olive oil and sprinkle with oregano, basil, smoked paprika, salt, black pepper, and red pepper flakes (if using). Toss everything together until well coated.
Baking
- Spread the chicken and vegetable mixture evenly in the prepared baking dish. Top with the shredded mozzarella and grated Parmesan cheese.
- Cover the dish with foil and bake for 20 minutes.
- Remove the foil and bake for another 10-15 minutes, or until the cheese is golden, bubbly, and the internal temperature of the chicken reaches 165°F (75°C).
Serving
- Garnish with fresh parsley and serve warm. Pair this dish with rice, quinoa, or crusty bread for a complete meal experience!