Introduction

If you’re looking for a delicious, healthy, and easy-to-make dish that’s packed with protein and perfect for a family meal or meal prep, this Chicken Zucchini Bake is your go-to recipe! It combines lean chicken with zucchini and cherry tomatoes, all baked with a melty cheese topping that makes it a crowd-pleaser. Plus, it’s versatile, low-carb, and perfect for a high-protein meal plan.

Ingredients

  • For the Chicken Zucchini Bake:
    • 2 cups shredded cooked chicken (rotisserie or pre-cooked)
    • 3 medium zucchinis, sliced
    • 1 cup halved cherry tomatoes
    • 1 ½ cups shredded mozzarella cheese
    • ½ cup grated Parmesan cheese
    • 1 teaspoon olive oil
    • 2 teaspoons dried Italian seasoning
    • 1 teaspoon garlic powder
    • Salt and pepper, to taste
    • Fresh basil leaves, chopped (for garnish)

Instructions

Step 1: Prepare the Ingredients

  1. Preheat your oven to 375°F (190°C).
  2. Slice your zucchinis into rounds, ensuring they are of even thickness for uniform cooking.
  3. Halve the cherry tomatoes and set them aside.
  4. Shred your cooked chicken if you haven’t done so yet.

Step 2: Prepare the Baking Dish

  1. Lightly grease a baking dish (a 9×9 inch dish or similar) with olive oil.
  2. Layer the bottom of the dish with the sliced zucchini, ensuring an even distribution.
  3. Spread the shredded chicken evenly over the zucchini slices.
  4. Sprinkle the halved cherry tomatoes on top of the chicken layer.

Step 3: Add Seasonings

  1. In a small bowl, combine the Italian seasoning, garlic powder, salt, and pepper. Sprinkle this mixture evenly over the layers in the dish.
  2. Drizzle the olive oil over the entire dish to help with browning and flavor.

Step 4: Add the Cheese

  1. Sprinkle the shredded mozzarella cheese evenly over the chicken and zucchini.
  2. Top with Parmesan cheese for an extra depth of flavor.

Step 5: Bake

  1. Cover the baking dish with aluminum foil and bake for 20 minutes.
  2. After 20 minutes, remove the foil and bake for an additional 10 minutes or until the cheese is bubbly and golden brown.

Step 6: Garnish and Serve

  1. Once the dish is baked to perfection, remove it from the oven.
  2. Let it cool for a few minutes before serving.
  3. Garnish with freshly chopped basil leaves for a burst of flavor and a vibrant touch.

Step 7: Serving Suggestions

Serve the Chicken Zucchini Bake on its own, or pair it with a side of roasted vegetables or a fresh green salad for a well-rounded, nutrient-packed meal.

Nutritional Breakdown (per serving)

  • Calories: ~350 kcal
  • Protein: ~30g
  • Carbohydrates: ~10g
  • Fat: ~22g
  • Fiber: ~3g

Tips for Success

  1. Use Pre-cooked Chicken: Using leftover rotisserie chicken is a time-saver and adds extra flavor to the dish. You can also use chicken breast that’s been cooked and shredded.
  2. Make It Spicy: For some heat, add red pepper flakes or a chopped jalapeño to the dish before baking.
  3. Add More Veggies: You can easily add other vegetables like bell peppers, onions, or spinach for extra flavor and nutrients.
  4. Cheese Variations: If you prefer a different cheese, try adding cheddar or gouda for a unique twist.

Variations

  • Low-Carb: Omit any starchy side dishes to keep this meal low in carbs.
  • Vegetarian Version: Use plant-based protein or add extra vegetables for a vegetarian option.
  • Cheesy Spin: If you love cheese, increase the amount of mozzarella and Parmesan for an extra cheesy, gooey dish.

Meal Prep and Storage

This Chicken Zucchini Bake is perfect for meal prep. It stores well in the fridge for 3-4 days and can be reheated in the microwave or oven.

For freezing:

  1. Allow the dish to cool completely.
  2. Cover tightly with plastic wrap and aluminum foil, then freeze for up to 3 months.
  3. Reheat in the oven at 350°F (175°C) for about 30-35 minutes or until warmed through.

FAQs

Can I use frozen chicken?
Yes, you can use frozen chicken, but it should be cooked and shredded before adding to the dish.

Can I add other vegetables?
Absolutely! Feel free to add mushrooms, bell peppers, spinach, or any other vegetables you like. Just be sure to adjust the cooking time accordingly.

Is this dish gluten-free?
Yes, this dish is naturally gluten-free, as it doesn’t contain any flour or gluten-containing ingredients.

Final Thoughts

This Chicken Zucchini Bake is an easy and delicious way to enjoy a low-carb, high-protein meal that will satisfy everyone at the table. With the versatility to customize it to your tastes, it’s a great go-to dish for busy weeknights or meal prepping for the week ahead. Whether you’re feeding your family, guests, or just yourself, it’s a crowd-pleaser that never disappoints.

Enjoy your healthy and flavorful Chicken Zucchini Bake, and don’t forget to share your creations with family and friends!