Mediterranean Chicken and Zucchini Casserole

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🍗 Mediterranean Chicken and Zucchini Casserole

Description

This Mediterranean Chicken and Zucchini Casserole is a warm, hearty, and healthy dish filled with lean chicken, tender zucchini, tomatoes, garlic, and Mediterranean herbs — all baked together in one comforting casserole.
It’s light yet satisfying, featuring the sunny flavors of olive oil, oregano, and a touch of feta cheese for creaminess.
Perfect for weeknight dinners, meal prep, or sharing with family — it’s a one-pan wonder bursting with nutrition and flavor.

🥘 Ingredients

For the Casserole:

  • 500g (1 lb) boneless chicken breast or thighs, diced
  • 2 medium zucchinis, sliced into half-moons
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 2 tablespoons olive oil
  • 1 cup cherry tomatoes, halved (or 1 can diced tomatoes, drained)
  • ½ cup bell pepper, chopped (optional)
  • 1 teaspoon dried oregano
  • ½ teaspoon dried thyme
  • ½ teaspoon paprika
  • Salt and black pepper, to taste

For Topping:

  • ½ cup crumbled feta cheese (or mozzarella for milder flavor)
  • ¼ cup fresh parsley or basil, chopped
  • 2 tablespoons breadcrumbs (optional, for a crispy top)

🍳 Instructions

  1. Preheat oven:
    Set your oven to 400°F (200°C). Lightly grease a baking dish or casserole pan.
  2. Cook the chicken:
    In a large skillet, heat olive oil over medium heat. Add the diced chicken, season with salt, pepper, oregano, thyme, and paprika, and cook until lightly browned (about 5–6 minutes). The chicken doesn’t need to be fully cooked through — it’ll finish baking in the oven.
  3. Sauté veggies:
    Add onion and garlic to the pan, cook 2–3 minutes until fragrant. Stir in zucchini and cook for another 3 minutes until slightly softened.
  4. Combine ingredients:
    Add cherry tomatoes (and bell peppers, if using). Toss everything together, then transfer to your prepared baking dish.
  5. Add toppings:
    Sprinkle with feta cheese and breadcrumbs (if using) evenly over the top.
  6. Bake:
    Bake uncovered for 20–25 minutes, until the cheese is melted, the casserole is bubbling, and the top is golden.
  7. Finish & serve:
    Garnish with fresh parsley or basil. Serve warm with rice, couscous, or crusty bread.

🍽️ Servings

  • Serves: 4
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes

🔍 Nutritional Information (Per Serving)

Nutrient Amount
Calories ~310 kcal
Protein 35 g
Fat 15 g
Saturated Fat 5 g
Carbohydrates 9 g
Fiber 2 g
Sugars 5 g
Sodium 420 mg
Calcium 120 mg

(Approximate values; will vary depending on ingredients used.)

🌿 Health Benefits

  • 🍗 Lean protein: Chicken helps build muscle and keeps you feeling full.
  • 🥒 Zucchini: Low in calories and rich in antioxidants, vitamins A & C, and fiber for digestive health.
  • 🧀 Feta cheese: Adds calcium and probiotics for bone and gut health.
  • 🍅 Tomatoes: Full of lycopene, a powerful antioxidant that supports heart health.
  • 🌿 Olive oil: A heart-healthy fat that enhances nutrient absorption.

This dish is Mediterranean diet-friendly, heart-healthy, and low-carb — perfect for balanced eating.

💡 Notes & Tips

  • Zucchini tip: Don’t overcook before baking — it can become mushy. Slightly undercooked is ideal before the oven.
  • Cheese swap: Try goat cheese or mozzarella for a different texture.
  • Add grains: For a more filling meal, mix in cooked quinoa, rice, or orzo before baking.
  • Make-ahead: Assemble the casserole a day before, refrigerate, and bake just before serving.
  • For extra creaminess: Mix 2 tablespoons of Greek yogurt into the casserole before baking.
  • Storage:
    • Fridge: 3–4 days in an airtight container.
    • Freezer: Up to 2 months. Thaw overnight and reheat at 350°F (175°C) for 15–20 minutes.

❓ Q & A

Q: Can I use chicken thighs instead of breasts?
A: Yes! Thighs stay juicier and add a richer flavor to the casserole.

Q: Can I make this dairy-free?
A: Absolutely. Skip the feta or use a dairy-free alternative — the flavors still shine.

Q: Can I add other vegetables?
A: Definitely! Try eggplant, spinach, or artichoke hearts for extra Mediterranean flair.

Q: Can I turn this into a one-pan skillet meal?
A: Yes — after sautéing, just cover and simmer for 10–12 minutes instead of baking.

Q: Can I meal prep this?
A: It’s excellent for meal prep — divide into portions and store for up to 4 days. It reheats beautifully.

Q: What can I serve this with?
A: Great with Greek salad, roasted potatoes, or lemon couscous.

Q: Can I make it spicy?
A: Sure! Add a pinch of red chili flakes or cayenne pepper when seasoning the chicken.

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