Mediterranean Chicken and Zucchini Casserole

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🥘 Mediterranean Chicken and Zucchini Casserole

Description

This Mediterranean-inspired casserole is a wholesome and flavorful dish featuring tender chicken, fresh zucchini, tomatoes, onions, garlic, and fragrant herbs. It’s baked with olive oil, feta cheese, and a touch of lemon for brightness. Perfect as a hearty family dinner or a meal-prep dish, this casserole brings the taste of the Mediterranean right to your table.

🍴 Ingredients

  • 2 tbsp olive oil

  • 1 lb (450g) boneless, skinless chicken breasts or thighs (cubed)

  • 2 medium zucchinis (sliced into half-moons)

  • 1 medium red onion (sliced)

  • 2 cloves garlic (minced)

  • 1 red bell pepper (chopped)

  • 1 cup cherry tomatoes (halved)

  • 1 tsp dried oregano

  • ½ tsp dried thyme

  • ½ tsp paprika

  • Salt and black pepper to taste

  • ½ cup crumbled feta cheese

  • ¼ cup kalamata olives (optional, sliced)

  • Juice of ½ lemon

  • 2 tbsp fresh parsley (chopped, for garnish)

👩‍🍳 Instructions

  1. Preheat Oven: Set oven to 375°F (190°C).

  2. Cook Chicken: Heat 1 tbsp olive oil in a skillet, add chicken, season with salt, pepper, paprika, and cook until lightly browned (not fully cooked through). Set aside.

  3. Sauté Veggies: In the same skillet, add remaining olive oil, onion, garlic, bell pepper, and zucchini. Cook for 3–4 minutes until slightly softened.

  4. Assemble Casserole: In a greased baking dish, layer chicken, sautéed veggies, cherry tomatoes, oregano, thyme, and olives. Drizzle with lemon juice.

  5. Bake: Cover with foil and bake for 20 minutes. Remove foil, sprinkle with feta cheese, and bake uncovered for another 10–15 minutes until chicken is fully cooked and cheese is slightly golden.

  6. Serve: Garnish with fresh parsley and serve warm with rice, couscous, or crusty bread.

📝 Notes

  • You can substitute zucchini with eggplant or yellow squash for variety.

  • For a creamier texture, add a couple of spoonfuls of Greek yogurt before baking.

  • Adjust herbs according to preference—rosemary or basil work well.

💡 Tips

  • Cut chicken and veggies into uniform sizes for even cooking.

  • If using thighs, they’ll stay juicier than chicken breasts.

  • Add a pinch of chili flakes if you like a spicy kick.

  • Make it vegetarian by swapping chicken with chickpeas or lentils.

🍽 Servings

  • Makes 4 servings

📊 Nutritional Info (per serving, approx.)

  • Calories: 310 kcal

  • Protein: 28g

  • Carbohydrates: 12g

  • Fat: 16g

  • Fiber: 4g

  • Sodium: 540mg

🌿 Health Benefits

  • High Protein: Supports muscle repair and keeps you full.

  • Rich in Antioxidants: Tomatoes, zucchini, and peppers provide vitamins A & C.

  • Heart Healthy: Olive oil and Mediterranean herbs support cardiovascular health.

  • Low Carb Option: Great for those following a lighter diet.

❓ Q&A

Q: Can I make this ahead of time?
A: Yes! Prepare the casserole, cover, and refrigerate for up to 24 hours before baking.

Q: Can I freeze leftovers?
A: Absolutely. Store in freezer-safe containers for up to 2 months. Reheat in the oven for best results.

Q: What can I serve this with?
A: It pairs well with rice, quinoa, couscous, or warm pita bread.

Q: Can I use shredded cheese instead of feta?
A: Yes, mozzarella or parmesan work, but feta gives the authentic Mediterranean flavor.

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