Mediterranean Chicken Zucchini Bake

Mediterranean Chicken Zucchini Bake

Description

This one-pan chicken zucchini bake is a wholesome Mediterranean-style meal featuring juicy chicken breasts, tender zucchini, and sweet cherry tomatoes baked with olive oil, garlic, and herbs. It’s low-carb, high-protein, and rich in heart-healthy nutrients — perfect for weeknights or meal prep.

Ingredients (Serves 4)

• 4 chicken breasts (boneless, skinless)

• 2 cups sliced zucchini (about 2 medium zucchinis)

• 1 ½ cups cherry tomatoes, halved

• 3 tbsp olive oil

• 3 cloves garlic, minced

• 1 tsp dried oregano

• 1 tsp dried basil

• ½ tsp paprika

• Salt and pepper to taste

• ½ cup shredded mozzarella or feta cheese (optional)

• 2 tbsp fresh parsley, chopped (for garnish)

• Optional: 1 small red onion, sliced thin

Instructions

1. Preheat Oven

   • Preheat your oven to 400°F (200°C).

   • Lightly grease a baking dish with olive oil or nonstick spray.

2. Prepare Chicken

   • Pat chicken breasts dry and season with salt, pepper, paprika, oregano, and basil.

   • Drizzle with 1 tablespoon olive oil and set aside.

3. Assemble the Bake

   • In the baking dish, spread sliced zucchini, cherry tomatoes, and onion (if using).

   • Drizzle with remaining olive oil, add garlic, and toss to coat evenly.

   • Nestle seasoned chicken breasts on top of the veggies.

4. Bake

   • Bake uncovered for 25–30 minutes, or until chicken is cooked through (165°F internal temp).

   • For a golden top, broil for 2–3 minutes at the end.

5. Optional Cheese Finish

   • Sprinkle shredded mozzarella or feta over the top in the last 5 minutes of baking.

6. Garnish and Serve

   • Remove from oven, garnish with fresh parsley, and serve warm.

Notes & Tips

• Zucchini Tip: Slice it thick enough (½-inch) so it doesn’t overcook and turn mushy.

• Add More Veggies: You can include bell peppers or eggplant for a colorful mix.

• Make it creamy: Add a few spoonfuls of Greek yogurt or cream cheese before baking.

• Meal Prep: Keeps well in the fridge for up to 4 days — great for lunches!

• Check Chicken: To avoid dryness, remove chicken once it reaches 165°F and let it rest before serving.

Nutritional Info (Per Serving)

(Values may vary based on cheese and oil used.)

Health Benefits

✅ High Protein: Supports muscle growth and keeps you full longer.
✅ Heart-Healthy Fats: Olive oil and zucchini support good cholesterol.
✅ Low-Carb: Great for keto, diabetic, or Mediterranean diets.
✅ Antioxidant-Rich: Tomatoes and herbs protect cells from oxidative stress.
✅ Digestive-Friendly: Zucchini adds fiber and hydration.

Q&A

Q1: Can I use chicken thighs instead of breasts?
👉 Yes! Boneless thighs work great — just bake for 5–7 minutes longer.

Q2: Can I make this ahead of time?
👉 Definitely. Assemble it earlier in the day, cover, and refrigerate until ready to bake.

Q3: What can I serve it with?
👉 Pair with quinoa, cauliflower rice, or a light Greek salad.

Q4: Can I skip the cheese?
👉 Absolutely. It’s delicious even without — cheese just adds creaminess.

Q5: How do I store leftovers?
👉 Store in an airtight container for 3–4 days. Reheat gently in the oven or microwave.