Mediterranean Chicken Zucchini Bake

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🥘 Mediterranean Chicken Zucchini Bake

Description

This Mediterranean Chicken Zucchini Bake is a wholesome, colorful, and flavorful one-pan dish featuring juicy chicken, tender zucchini, cherry tomatoes, bell peppers, and olives, all baked together with Mediterranean herbs and a sprinkle of feta cheese. It’s light, healthy, and perfect for a family dinner or meal prep.

Ingredients For Mediterranean Chicken Zucchini Bake

Serves 4–5

  • 2 medium zucchini, sliced into half-moons

  • 1 ½ lbs (700g) boneless skinless chicken breasts or thighs, cubed

  • 1 red bell pepper, diced

  • 1 yellow bell pepper, diced

  • 1 cup cherry tomatoes, halved

  • ½ cup red onion, thinly sliced

  • ½ cup kalamata olives, pitted and halved

  • 3 cloves garlic, minced

  • 2 tbsp olive oil

  • 1 tsp dried oregano

  • 1 tsp dried basil

  • ½ tsp paprika

  • Salt and black pepper to taste

  • ½ cup crumbled feta cheese

  • Fresh parsley or basil for garnish

Instructions

  1. Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil.

  2. Prepare chicken – Season chicken pieces with olive oil, oregano, basil, paprika, salt, and pepper.

  3. Assemble vegetables – In a large bowl, mix zucchini, peppers, cherry tomatoes, onion, olives, and garlic. Drizzle with olive oil and toss.

  4. Combine – Add the seasoned chicken into the vegetable mix. Toss to coat evenly.

  5. Bake – Spread the mixture evenly in the prepared baking dish. Bake uncovered for 25–30 minutes, or until the chicken is cooked through and vegetables are tender.

  6. Add feta – Sprinkle crumbled feta cheese over the top and bake for another 5 minutes until slightly melted.

  7. Serve – Garnish with chopped parsley or basil and serve warm.

Notes

  • You can substitute zucchini with eggplant or yellow squash.

  • For extra flavor, add a splash of lemon juice before baking.

  • Works great with boneless chicken thighs for a juicier texture.

Tips

  • Meal Prep Tip: Store leftovers in airtight containers for up to 4 days in the fridge.

  • Low-Carb Option: Skip feta or use light feta cheese for reduced calories.

  • Flavor Boost: Add sun-dried tomatoes or roasted red peppers for a richer Mediterranean taste.

Servings

4 to 5 servings
(Perfect for a family dinner or healthy weekly meal prep.)

Nutritional Information (Per Serving)

  • Calories: 310 kcal

  • Protein: 33g

  • Carbohydrates: 10g

  • Fat: 15g

  • Fiber: 3g

  • Sugar: 5g

  • Sodium: 520mg

Health Benefits

✅ High Protein: Supports muscle repair and satiety.
✅ Rich in Antioxidants: From zucchini, tomatoes, and peppers.
✅ Heart-Healthy Fats: Olive oil and olives promote good cholesterol.
✅ Low Carb: Ideal for keto and weight management.
✅ Gut Friendly: Fiber-rich vegetables aid digestion.

Q & A

Q1: Can I use pre-cooked chicken?
A: Yes! Just reduce baking time to about 15–20 minutes, enough to heat through and meld flavors.

Q2: What can I serve it with?
A: Great with brown rice, quinoa, or couscous — or enjoy it solo for a low-carb meal.

Q3: Can I make it dairy-free?
A: Absolutely — simply skip the feta or replace it with a dairy-free alternative.

Q4: Can I freeze this dish?
A: Yes, freeze in airtight containers for up to 2 months. Reheat in the oven at 350°F (175°C) until warm.

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