Mediterranean Chicken Zucchini Casserole
This casserole is loaded with tender chicken, fresh zucchini, tomatoes, olives, and Mediterranean herbs, baked in a savory tomato sauce with a sprinkle of feta or Parmesan cheese. It’s a low-carb, high-protein meal perfect for weeknight dinners or meal prep.
Prep time: 15 minutes
Cook time: 35–40 minutes
Total time: 50–55 minutes
Serves: 3–4
Ingredients
1 lb (450 g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
2 medium zucchinis, sliced into half-moons
1 cup cherry tomatoes, halved
½ cup red bell pepper, diced
½ cup green olives, sliced
1 small onion, diced
2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried basil
½ tsp paprika
Salt and pepper, to taste
1 tbsp olive oil
½ cup crumbled feta cheese or shredded Parmesan
2 tbsp fresh parsley, chopped (for garnish)
Optional: ¼ tsp crushed red pepper flakes for heat
Instructions
Preheat oven: 375°F (190°C). Lightly grease a 9×9-inch baking dish.
Cook chicken:
Heat olive oil in a skillet over medium heat.
Add chicken, season with salt, pepper, paprika, and oregano, and cook 5–6 minutes until lightly browned (not fully cooked). Remove from heat.
Saute vegetables:
In the same skillet, add onion and garlic. Saute 2–3 minutes until fragrant.
Add zucchini, bell pepper, and cherry tomatoes. Cook 3–4 minutes until slightly softened.
Assemble casserole:
In the prepared baking dish, combine chicken and sautéed vegetables.
Stir in olives, basil, and optional red pepper flakes.
Bake:
Cover with foil and bake 20 minutes.
Remove foil, sprinkle feta or Parmesan over the top, and bake 10–15 more minutes until chicken is fully cooked (internal temperature 165°F / 74°C) and vegetables are tender.
Garnish & serve:
Sprinkle with fresh parsley. Serve hot as-is or with a side of rice, quinoa, or a fresh salad.
Notes & Tips
Meal prep friendly: Store in airtight containers in the fridge for up to 3 days. Reheat in the oven or microwave.
Low-carb option: Serve without grains, or over cauliflower rice for a keto-friendly meal.
Protein variation: Chicken thighs add juiciness, or use turkey breast for leaner protein.
Extra flavor: Add sun-dried tomatoes or a splash of balsamic vinegar for a tangy Mediterranean kick.
Frequently Asked Questions
Q: Can I make this casserole ahead of time?
A: Yes! Assemble the casserole and refrigerate for a few hours, then bake when ready.
Q: Can I use frozen zucchini or vegetables?
A: Yes, but thaw and drain excess moisture first to avoid a watery casserole.
Q: Can I make it dairy-free?
A: Omit the feta/Parmesan or use a plant-based cheese alternative.
Q: Can I make it spicier?
A: Add crushed red pepper flakes or a pinch of cayenne to the vegetable mixture.
Nutritional Information
Calories: 320–350 kcal
Protein: 32–35 g
Carbohydrates: 10–12 g
Fiber: 3–4 g
Fat: 16–18 g
Sugar: 5–6 g
Sodium: 450–500 mg