Chicken Zucchini Bake

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Description

Chicken Zucchini Bake is a wholesome, protein-rich casserole that combines tender chicken, fresh zucchini, herbs, and a creamy cheese topping. This dish is light, flavorful, and nourishing — perfect for a weeknight dinner or meal prep. It’s low-carb, keto-friendly, and can be customized with different cheeses and spices to suit your taste.

 Ingredients For Chicken Zucchini Bake

  • 2 medium zucchini, sliced into half-moons

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

  • 1 medium onion, diced

  • 2 cloves garlic, minced

  • 1 cup cherry tomatoes, halved (optional for color and freshness)

  • 1 cup shredded mozzarella cheese (or a mix of mozzarella and cheddar)

  • ½ cup grated Parmesan cheese

  • ½ cup sour cream or plain Greek yogurt

  • 2 large eggs, beaten

  • 1 tsp Italian seasoning (oregano, basil, thyme mix)

  • ½ tsp paprika

  • 2 tbsp olive oil

  • Salt and black pepper, to taste

  • Fresh parsley or basil, chopped (for garnish)

 Instructions

  1. Preheat oven to 375°F (190°C). Grease a baking dish with olive oil.

  2. Cook chicken: Season chicken breasts with salt, pepper, and paprika. Bake, boil, or pan-fry until fully cooked, then shred or cube. (You can also use rotisserie chicken for convenience.)

  3. Sauté vegetables: In a skillet, heat olive oil, then cook onion and garlic until fragrant. Add zucchini slices and cook for 3–4 minutes until slightly softened.

  4. Mix base: In a large bowl, combine cooked chicken, sautéed zucchini mix, cherry tomatoes, sour cream (or yogurt), eggs, Parmesan, and Italian seasoning. Mix well.

  5. Assemble: Transfer mixture to prepared baking dish. Sprinkle with mozzarella cheese on top.

  6. Bake uncovered for 25–30 minutes, until cheese is melted and golden brown.

  7. Garnish & serve: Let it rest for 5 minutes before serving. Garnish with fresh parsley or basil.

 Notes

  • Use rotisserie chicken to save time.

  • Add spinach, mushrooms, or bell peppers for more veggies.

  • Substitute cottage cheese or ricotta for a creamier texture.

  • For a low-fat version, use Greek yogurt instead of sour cream.

  • Great for meal prep — reheats well for 3–4 days.

Tips

  • Slice zucchini evenly to ensure even baking.

  • If zucchini releases too much water, lightly salt and pat dry before cooking.

  • For extra crispiness, broil for 2–3 minutes at the end.

  • Add a breadcrumb-Parmesan topping for crunch if you’re not keeping it low-carb.

Servings

  • Makes 4 servings (main dish portion).

 Nutritional Info (per serving, approx.)

  • Calories: 310 kcal

  • Protein: 28 g

  • Fat: 18 g

  • Carbohydrates: 8 g

  • Fiber: 2 g

  • Net Carbs: 6 g

(Values may vary depending on cheese and cream used.)

 Benefits

  • High-protein & low-carb — supports muscle health and weight management.

  • Rich in antioxidants from zucchini and tomatoes.

  • Customizable — can be made keto, gluten-free, or higher-carb with pasta/rice sides.

  • Family-friendly comfort dish.

 Q&A

Q1: Can I freeze Chicken Zucchini Bake?
Yes, bake it first, let cool, and freeze in portions. Reheat in oven for best texture.

Q2: Can I make it dairy-free?
Yes, substitute dairy-free cheese and use cashew cream or coconut yogurt instead of sour cream.

Q3: What can I serve it with?
It pairs well with a fresh green salad, garlic bread, or quinoa/rice for a fuller meal.

Q4: Can I use ground chicken instead of shredded chicken?
Absolutely — cook ground chicken with onion and garlic, then continue the recipe as written.

Q5: How do I keep zucchini from getting soggy?
Salt slices, let them sit for 10 minutes, then pat dry before baking to reduce excess water.

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