Baked Chicken and Zucchini is a wholesome, satisfying dish that pairs tender, juicy chicken with the vibrant flavor and texture of zucchini. Perfectly seasoned and baked in the oven, this meal is as easy to prepare as it is delicious. Whether you’re looking for a quick weeknight dinner, a healthy low-carb option, or a meal that makes excellent leftovers, this recipe is a fantastic addition to your repertoire. With its combination of lean protein, fresh vegetables, and simple spices, it strikes a balance between comfort food and clean eating. Let’s dive into how you can create this nutritious and flavorful dish in your own kitchen!
Why You’ll Love This Recipe
- Simple and Quick: This recipe comes together in just a few simple steps, making it perfect for busy weeknights.
- Healthy and Nutritious: Packed with lean protein and fresh vegetables, it’s a great option for a balanced, wholesome meal.
- One-Pan Dish: Minimal cleanup is required since the chicken and zucchini bake together in one dish.
- Customizable: Add your favorite seasonings, herbs, or vegetables to tailor the recipe to your tastes.
- Meal Prep-Friendly: This dish reheats beautifully, making it ideal for meal prep or next-day lunches.
Preparation Time and Servings
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Serving Size: 1 chicken breast with zucchini
Nutritional Information (per serving)
- Calories: 280
- Carbohydrates: 6g
- Protein: 35g
- Fat: 12g
- Fiber: 2g
- Sugar: 3g
Ingredients
Main Ingredients:
- 4 boneless, skinless chicken breasts (about 6 ounces each)
- 2 medium zucchinis, sliced into rounds or half-moons
- 2 tablespoons olive oil
- 2 teaspoons garlic powder
- 2 teaspoons Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon red pepper flakes (optional, for spice)
- Salt and pepper, to taste
Optional Additions:
- 1/4 cup grated Parmesan cheese (for extra flavor)
- 1 tablespoon fresh lemon juice (to brighten the dish)
- 1 cup cherry tomatoes (for added color and sweetness)
- 1 tablespoon chopped fresh parsley (for garnish)
Step-by-Step Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C) and lightly grease a baking dish or line it with parchment paper for easy cleanup.
Step 2: Season the Chicken
Pat the chicken breasts dry with a paper towel to help the seasoning stick. In a small bowl, combine the garlic powder, Italian seasoning, paprika, red pepper flakes (if using), salt, and pepper. Rub the seasoning mixture evenly over both sides of each chicken breast.
Step 3: Prepare the Zucchini
Slice the zucchinis into 1/4-inch thick rounds or half-moons, depending on your preference. Place the zucchini slices in a mixing bowl, drizzle with 1 tablespoon of olive oil, and season with salt, pepper, and a pinch of garlic powder. Toss to coat evenly.
Step 4: Assemble the Dish
Arrange the seasoned chicken breasts in the center of the baking dish. Surround the chicken with the zucchini slices, spreading them out evenly. If you’re using optional ingredients like cherry tomatoes or lemon slices, add them at this stage for extra flavor and presentation.
Step 5: Bake
Drizzle the remaining 1 tablespoon of olive oil over the chicken and zucchini. Bake in the preheated oven for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the zucchini is tender.
Step 6: Add Garnish and Serve
Remove the dish from the oven and sprinkle grated Parmesan cheese or chopped parsley over the top, if desired. Let the dish rest for 5 minutes before serving to allow the flavors to meld. Serve warm and enjoy!
Ingredient Background
- Chicken Breast: A lean, protein-rich choice, chicken breast is a versatile ingredient that absorbs flavors well. When baked, it stays moist and tender while delivering essential nutrients like B vitamins and phosphorus.
- Zucchini: This low-calorie vegetable is rich in vitamins A and C, potassium, and antioxidants. Its mild flavor and tender texture make it a perfect complement to the seasoned chicken.
- Olive Oil: Used to coat the chicken and zucchini, olive oil enhances flavor while keeping the dish heart-healthy with its monounsaturated fats.
- Italian Seasoning: A blend of dried herbs such as basil, oregano, thyme, and rosemary, Italian seasoning infuses the dish with a rich, aromatic flavor.
- Paprika: Adds a subtle smokiness and a vibrant color to the chicken.
Technique Tips
- Pat the Chicken Dry: Removing excess moisture from the chicken before seasoning ensures a better sear and allows the spices to adhere properly.
- Cut Zucchini Evenly: Slicing the zucchini into uniform pieces ensures they cook evenly alongside the chicken.
- Don’t Overcook: Use a meat thermometer to ensure the chicken reaches exactly 165°F to avoid drying it out.
- Layer Flavors: Add optional garnishes like Parmesan, fresh herbs, or lemon juice after baking to enhance the dish without overpowering the primary flavors.
Alternative Presentation Ideas
- Serve Over Rice or Quinoa: Pair the chicken and zucchini with a base of rice or quinoa for a more filling meal.
- Add Pasta: Toss the baked zucchini with cooked pasta and a drizzle of olive oil for a heartier dish, and serve the chicken on top.
- Stuffed Zucchini Boats: Hollow out the zucchini and stuff it with diced chicken, herbs, and cheese before baking for a unique twist.
Additional Tips for Success
- Marinate the Chicken: For even more flavor, marinate the chicken in olive oil, garlic, lemon juice, and Italian seasoning for 1–2 hours before baking.
- Use Fresh Herbs: Fresh rosemary, thyme, or basil can be added to the dish for extra aromatic appeal.
- Broil for a Crisp Finish: In the last 2–3 minutes of baking, turn on the broiler to give the chicken a golden, slightly crisp exterior.
- Choose the Right Baking Dish: A ceramic or glass baking dish helps distribute heat evenly for consistent cooking results.
Recipe Variations
- Mediterranean Style: Add kalamata olives, cherry tomatoes, and crumbled feta cheese for a Mediterranean-inspired twist.
- Asian-Inspired: Swap Italian seasoning for soy sauce, ginger, and garlic for an Asian flavor profile.
- Low-Carb Casserole: Chop the chicken and zucchini into bite-sized pieces, mix them with cream and shredded cheese, and bake as a creamy casserole.
- Spicy Kick: Add cayenne pepper or chili powder to the seasoning mix for a spicier version of the dish.
Freezing and Storage
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warmed through.
- Freezing: Freeze the cooked chicken and zucchini in individual portions for up to 2 months. Thaw in the refrigerator overnight before reheating.
Healthier Twist Ideas
- Use Skinless Chicken Thighs: For a juicier option, skinless thighs can replace chicken breasts while still being lean.
- Skip the Cheese: Leave out the Parmesan to keep the dish dairy-free and reduce calories.
- Add More Veggies: Incorporate mushrooms, bell peppers, or asparagus for additional nutrients and variety.
- Lighten the Oil: Use a cooking spray instead of olive oil to cut down on fats without sacrificing flavor.
Serving Suggestions for Events
- Family Dinners: Serve with a side of garlic bread and a fresh salad for a comforting meal.
- Dinner Parties: Plate the chicken and zucchini beautifully on a large serving dish and garnish with lemon slices and parsley for an elegant presentation.
- Meal Prep: Divide into containers with a side of roasted sweet potatoes or a grain of your choice for easy grab-and-go meals throughout the week.
Special Equipment
- Meat Thermometer: Essential for ensuring the chicken is perfectly cooked.
- Sharp Knife: For slicing zucchini evenly and trimming the chicken.
- Baking Dish: A large, oven-safe dish to accommodate the chicken and vegetables without overcrowding.
Frequently Asked Questions
Q1: Can I use chicken thighs instead of breasts?
Yes, chicken thighs are a great alternative. They’re juicier and will add a slightly richer flavor. Adjust the cooking time as needed since thighs may take a bit longer to cook.
Q2: How can I keep the chicken from drying out?
Make sure to bake the chicken until it reaches an internal temperature of 165°F. You can also marinate the chicken or cover the baking dish with foil for part of the cooking time.
Q3: What other vegetables can I use?
You can use a variety of vegetables like bell peppers, cherry tomatoes, mushrooms, or asparagus. Just ensure they are cut into similar-sized pieces to cook evenly.
Q4: Can I make this dish ahead of time?
Yes! You can assemble the dish up to a day in advance and store it in the refrigerator. Bake it just before serving.
Q5: Is this recipe gluten-free?
Absolutely. This recipe is naturally gluten-free as long as all seasonings used are free from hidden gluten.
Q6: Can I add cheese to this dish?
Yes, Parmesan or mozzarella cheese can be sprinkled on top of the chicken and zucchini during the last 5 minutes of baking for a cheesy finish.
Q7: How do I reheat leftovers?
Reheat leftovers in the oven at 350°F for 10–15 minutes or in the microwave until warmed through. Add a splash of water or broth to prevent drying out.
Q8: Can I use frozen zucchini?
While fresh zucchini is best, you can use frozen zucchini. Be sure to thaw and drain it thoroughly to avoid excess moisture in the dish.
Conclusion
Baked Chicken and Zucchini is a simple yet impressive dish that delivers on both flavor and nutrition. Its one-pan convenience, customizable ingredients, and delicious seasoning make it a recipe you’ll return to time and time again. Whether you’re cooking for a busy family, hosting friends, or meal-prepping for the week, this dish is versatile enough to fit any occasion. With juicy chicken, tender zucchini, and the ability to adapt to your tastes, it’s the perfect blend of healthy and hearty. So preheat your oven, gather your ingredients, and enjoy the ease and deliciousness of Baked Chicken and Zucchini!
Print
Baked Chicken and Zucchini
- Total Time: 40 minutes
- Yield: 4 servings 1x
Ingredients
Main Ingredients:
- 4 boneless, skinless chicken breasts (about 6 ounces each)
- 2 medium zucchinis, sliced into rounds or half-moons
- 2 tablespoons olive oil
- 2 teaspoons garlic powder
- 2 teaspoons Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon red pepper flakes (optional, for spice)
- Salt and pepper, to taste
Optional Additions:
- 1/4 cup grated Parmesan cheese (for extra flavor)
- 1 tablespoon fresh lemon juice (to brighten the dish)
- 1 cup cherry tomatoes (for added color and sweetness)
- 1 tablespoon chopped fresh parsley (for garnish)
Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C) and lightly grease a baking dish or line it with parchment paper for easy cleanup.
Step 2: Season the Chicken
Pat the chicken breasts dry with a paper towel to help the seasoning stick. In a small bowl, combine the garlic powder, Italian seasoning, paprika, red pepper flakes (if using), salt, and pepper. Rub the seasoning mixture evenly over both sides of each chicken breast.
Step 3: Prepare the Zucchini
Slice the zucchinis into 1/4-inch thick rounds or half-moons, depending on your preference. Place the zucchini slices in a mixing bowl, drizzle with 1 tablespoon of olive oil, and season with salt, pepper, and a pinch of garlic powder. Toss to coat evenly.
Step 4: Assemble the Dish
Arrange the seasoned chicken breasts in the center of the baking dish. Surround the chicken with the zucchini slices, spreading them out evenly. If you’re using optional ingredients like cherry tomatoes or lemon slices, add them at this stage for extra flavor and presentation.
Step 5: Bake
Drizzle the remaining 1 tablespoon of olive oil over the chicken and zucchini. Bake in the preheated oven for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the zucchini is tender.
Step 6: Add Garnish and Serve
Remove the dish from the oven and sprinkle grated Parmesan cheese or chopped parsley over the top, if desired. Let the dish rest for 5 minutes before serving to allow the flavors to meld. Serve warm and enjoy!
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Nutrition
- Serving Size: 1 chicken breast with zucchini
- Calories: 280
- Sugar: 3g
- Fat: 12g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 35g