Chicken Zucchini Bake

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🍲 Chicken Zucchini Bake

📖 Description

Chicken Zucchini Bake is a wholesome, protein-packed dish layered with tender chicken breast, fresh zucchini, and a cheesy, creamy topping. It’s baked to golden perfection, offering a satisfying, low-carb alternative to heavier casseroles. Perfect for weeknight dinners, meal prep, or even a healthy family gathering dish, this recipe strikes a balance between comforting flavors and light, nutrient-rich ingredients.

📝 Ingredients for Chicken Zucchini Bake

  • 2 medium zucchinis, thinly sliced

  • 2 chicken breasts (about 1 lb), cooked and shredded or cubed

  • 1 small onion, diced

  • 2 cloves garlic, minced

  • 1 cup cherry tomatoes, halved (optional)

  • 1 cup shredded mozzarella cheese

  • ½ cup grated Parmesan cheese

  • ½ cup sour cream or Greek yogurt

  • 1 large egg

  • 2 tbsp olive oil

  • 1 tsp dried Italian herbs (oregano, thyme, basil)

  • ½ tsp paprika

  • Salt and black pepper to taste

  • Fresh parsley for garnish

🍳 Instructions

  1. Preheat Oven – Set to 375°F (190°C). Lightly grease a 9×13-inch baking dish.

  2. Prepare Zucchini – Slice zucchini into thin rounds, sprinkle with a little salt, and let sit for 10 minutes to draw out moisture. Pat dry with paper towels.

  3. Cook Base – In a skillet, heat olive oil, sauté onion and garlic until fragrant. Add chicken and season with herbs, paprika, salt, and pepper. Stir well.

  4. Mix Sauce – In a small bowl, whisk together sour cream (or Greek yogurt), egg, and half of the Parmesan cheese.

  5. Assemble Bake – Layer zucchini slices at the bottom of the dish, add chicken mixture, cherry tomatoes (if using), then repeat layers. Spread sauce mixture on top.

  6. Top with Cheese – Sprinkle mozzarella and the remaining Parmesan over the top.

  7. Bake – Place in the oven for 25–30 minutes until bubbly and golden brown.

  8. Serve – Garnish with fresh parsley and enjoy warm.

🗒️ Notes

  • Pre-cook chicken ahead of time (grilled, boiled, or rotisserie) to save time.

  • Salting zucchini prevents excess water and avoids a soggy bake.

  • Can substitute zucchini with yellow squash or eggplant for variety.

💡 Tips

  • For extra creaminess, add ¼ cup cream cheese to the sauce.

  • Spice it up with red chili flakes or cayenne pepper.

  • Great for meal prep: refrigerates up to 3 days or freezes well for 2 months.

  • If you prefer a crispier top, broil for the last 2–3 minutes.

🍽️ Servings

  • Makes 4 servings (main dish).

📊 Nutritional Info (per serving, approx.)

  • Calories: 290

  • Protein: 28g

  • Carbohydrates: 8g

  • Fat: 16g

  • Fiber: 2g

  • Net Carbs: 6g

🌿 Benefits

  • High in protein from chicken for muscle repair and satiety.

  • Low-carb & keto-friendly, ideal for weight management.

  • Rich in vitamins (zucchini provides vitamin A, C, and antioxidants).

  • Gut-friendly with fiber from veggies and probiotics if using Greek yogurt.

  • Balanced meal with protein, veggies, and healthy fats.

❓ Q&A

Q1: Can I use raw chicken instead of cooked?
A1: It’s best to use cooked chicken; raw chicken releases extra liquid, making the bake watery.

Q2: How do I make it dairy-free?
A2: Use dairy-free cheese and replace sour cream/Greek yogurt with unsweetened coconut yogurt.

Q3: Can I prepare it ahead of time?
A3: Yes! Assemble up to a day in advance, refrigerate, then bake when ready.

Q4: What can I serve it with?
A4: Pair with a fresh green salad, garlic bread, or cauliflower rice for a complete meal.

Q5: Can I add more vegetables?
A5: Absolutely! Mushrooms, spinach, or bell peppers work great.

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