Mediterranean Chicken Zucchini Bake Recipe
Looking for a healthy, flavorful, and easy one-pan dinner? This Mediterranean Chicken Zucchini Bake is packed with juicy chicken, fresh zucchini, tangy tomatoes, and savory herbs—all baked to perfection. Inspired by the sun-drenched flavors of the Mediterranean, this dish is naturally low-carb, high in protein, and perfect for meal prep. Whether you’re a busy parent or a cooking newbie, this recipe is foolproof and ready in under an hour!
Why You’ll Love This Recipe
- One-pan wonder: Minimal cleanup!
- Nutrient-dense: Loaded with veggies and lean protein.
- Meal-prep friendly: Tastes even better the next day.
- Versatile: Swap ingredients based on what’s in your fridge.
Mediterranean Chicken Zucchini Bake Recipe
Ingredients
- 1.5 lbs (680g) boneless, skinless chicken thighs (or breasts for leaner option)
- 2 medium zucchinis, sliced into ½-inch rounds
- 1 pint cherry tomatoes, halved
- 1 red onion, thinly sliced
- 3 garlic cloves, minced
- ¼ cup olive oil
- 1 tsp dried oregano
- 1 tsp smoked paprika
- ½ tsp red pepper flakes (optional for heat)
- ½ cup crumbled feta cheese (sub goat cheese or omit for dairy-free)
- Salt & black pepper, to taste
- Fresh parsley or basil, for garnish
Optional Add-Ins
- Kalamata olives
- Artichoke hearts
- Bell peppers
Instructions
- Prep: Preheat oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish.
- Season chicken: In a bowl, toss chicken with 2 tbsp olive oil, oregano, paprika, red pepper flakes, salt, and pepper.
- Layer veggies: Spread zucchini, tomatoes, onion, and garlic in the dish. Drizzle with remaining olive oil and season lightly.
- Assemble: Nestle chicken thighs between the veggies. Sprinkle feta on top.
- Bake: Cover with foil and bake for 25 minutes. Uncover and bake another 15–20 minutes until chicken reaches 165°F (74°C).
- Garnish & serve: Top with fresh herbs and a squeeze of lemon if desired.
Time & Servings
- Prep time: 15 mins
- Cook time: 40 mins
- Total time: 55 mins
- Servings: 4–6
Nutrition Facts (per serving)
| Calories | Carbs | Fat | Protein |
|---|---|---|---|
| 320 | 12g | 18g | 28g |
Pro Tips & Variations
- Don’t overcrowd the pan: Spread ingredients evenly for even cooking.
- Swap proteins: Try shrimp or chickpeas for a vegetarian twist.
- Crispy topping: Broil for 2–3 minutes at the end for extra browning.
- Storage: Keeps in the fridge for 3 days or freeze for up to 1 month.
FAQs
Can I use chicken breasts instead of thighs?
Yes! Chicken breasts work but may dry out faster. Reduce baking time by 5–10 minutes and check for doneness at 160°F (71°C).
Is this recipe gluten-free?
Absolutely! Just ensure your spices and cheese are gluten-free certified if needed.
Can I make this ahead?
Yes! Assemble the dish (without baking), cover, and refrigerate for up to 24 hours. Bake as directed, adding 5–10 extra minutes if cold from the fridge.
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