Mediterranean Chicken Zucchini Bake

Introduction:

Looking for a healthy and delicious dinner that comes together with minimal effort? This Mediterranean Chicken Zucchini Bake checks all the boxes. It’s packed with lean protein, fresh vegetables, and bold Mediterranean flavors — all baked together in one dish. Whether you’re following a low-carb diet, meal-prepping for the week, or just want a comforting yet healthy dinner, this recipe is a must-try.

 

Ingredients:

Serves: 4 | Prep Time: 10 minutes | Cook Time: 30 minutes

2 boneless skinless chicken breasts, cut into 1-inch pieces

2 medium zucchinis, sliced into half-moons

1 cup cherry tomatoes, halved

1 red onion, thinly sliced

3 cloves garlic, minced

2 tablespoons extra virgin olive oil

1 teaspoon dried oregano

1/2 teaspoon dried thyme

Salt and black pepper to taste

1/2 cup crumbled feta cheese

Optional: Fresh parsley or basil for garnish

Optional: Juice of half a lemon for brightness

 

 

Instructions:

Preheat your oven to 400°F (200°C).

In a large mixing bowl, combine chicken, zucchini, cherry tomatoes, red onion, garlic, olive oil, oregano, thyme, salt, and pepper. Mix well to evenly coat everything.

Transfer to a baking dish and spread the mixture into a single layer.

Bake uncovered for 25–30 minutes, or until the chicken is cooked through and vegetables are tender.

Remove from the oven, sprinkle feta cheese over the top, and return to the oven for 5 more minutes until the cheese softens.

Garnish with fresh herbs and an optional squeeze of lemon juice before serving.

Hints for Success:

Cut ingredients evenly so everything cooks at the same rate.

Don’t overcrowd the baking dish — use a large one to allow roasting instead of steaming.

Use high-quality feta and olive oil — they make a noticeable difference in flavor.

Add a bit of lemon zest or

chicken, zucchini, cherry tomatoes, red onion, garlic, olive oil, oregano, thyme, salt, and pepper. Mix well to evenly coat everything.

Transfer to a baking dish and spread the mixture into a single layer.

Bake uncovered for 25–30 minutes, or until the chicken is cooked through and vegetables are tender.

Remove from the oven, sprinkle feta cheese over the top, and return to the oven for 5 more minutes until the cheese softens.

Garnish with fresh herbs and an optional squeeze of lemon juice before serving.

Hints for Success:

Cut ingredients evenly so everything cooks at the same rate.

Don’t overcrowd the baking dish — use a large one to allow roasting instead of steaming.

Use high-quality feta and olive oil — they make a noticeable difference in flavor.

Add a bit of lemon zest or chili flakes for extra brightness or heat.

 

 

Health Benefits:

This dish is not only full of flavor — it’s packed with nutrients:

Lean protein from chicken helps build and repair muscle

Zucchini and tomatoes are high in fiber, antioxidants, and vitamins A and C

Olive oil provides healthy monounsaturated fats

Feta cheese offers calcium and protein, with less fat than many other cheeses

The Mediterranean diet is linked to heart health, better metabolism, and reduced inflammation

 

 

Nutritional Information: (Per serving)

Note: Based on 4 servings. Approximate values.

Calories: 310

Protein: 32g

Fat: 17g

Carbohydrates: 10g

Fiber: 3g

Sugar: 5g

Sodium: 420mg

 

 

Variations and Substitutions:

Make it vegetarian: Substitute chicken with canned chickpeas or tofu.

Use different cheese: Try goat cheese, mozzarella, or parmesan.

Add more veggies: Bell peppers, eggplant, or mushrooms work beautifully.

Add grains: Serve over quinoa, brown rice, or couscous for a more filling meal.

Spice it up: Add chili flakes or a spoon of harissa paste for a spicy kick.

 

 

 

Frequently Asked Questions (FAQs):
Q1: Can I use chicken thighs instead of chicken breasts?

Yes. Boneless, skinless thighs work well and offer a juicier bite.
Q2: How long can I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.
Q3: Can I freeze this bake?

Yes, but for best texture, it’s recommended to freeze before baking. Assemble the dish, cover tightly, and freeze for up to 2 months.
Q4: Is this dish keto-friendly?

Absolutely. It’s low in carbs and high in protein and fat — perfect for a keto or low-carb diet.

 

 

Conclusion:

This Mediterranean Chicken Zucchini Bake is the kind of meal that proves healthy eating doesn’t have to be boring or complicated. With minimal prep, wholesome ingredients, and a flavor profile that sings with every bite, it’s a perfect go-to recipe for busy weeknights, health-conscious eating, or simply enjoying the rich, rustic charm of Mediterranean cuisine.

Give it a try — and don’t be surprised if it becomes a regular favorite in your kitchen.

 

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