Mediterranean Chicken Zucchini Bake

Introduction

Looking for a quick, healthy, and flavorful weeknight dinner? Tender chicken breast cutlets are layered with zucchini, tomatoes, onions, and aromatic herbs, then topped with a combination of mozzarella and Parmesan cheese for a cheesy, golden finish.

In just 30 minutes, you can have a wholesome, Mediterranean-inspired meal on the table. Its bright flavors, simple preparation, and versatility make it ideal for busy nights, meal prep, or serving to family and friends. Serve it over rice, couscous, or cauliflower rice for a low-carb option.

This bake is high in protein, nutrient-rich, and brings the heart-healthy flavors of the Mediterranean straight to your kitchen.

Why You’ll Love This Recipe

• Ready in 30 minutes, perfect for busy weeknights
• High-protein, balanced meal
• Packed with Mediterranean flavors: oregano, garlic, tomatoes, and zucchini
• Easy one-dish meal with minimal cleanup
• Flexible: serve with rice, couscous, or cauliflower rice
• Kid-friendly and family-approved

Ingredients Breakdown

This recipe makes 4 servings. Measurements are listed exactly as provided.

Main Ingredients

• 2 boneless skinless chicken breasts, sliced horizontally to make 4 cutlets
• 1 zucchini, thinly sliced
• 2 tomatoes, chopped
• 1/2 onion, chopped

Seasoning

• 3 tablespoons olive oil
• 1 teaspoon salt, divided
• 1 teaspoon black pepper, divided
• 2 tablespoons garlic powder
• 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
• 1 teaspoon instant chicken stock (optional)

Cheese

• 1/2 cup shredded mozzarella
• 1/2 cup grated Parmesan cheese

Garnish

• 1 tablespoon fresh parsley

Tools & Equipment Needed

• Baking dish (shallow, for even cooking)
• Cutting board
• Chef’s knife
• Measuring spoons and cups
• Small plate for seasoning chicken

Step-by-Step Instructions

Step 1: Preheat Oven and Season Chicken

Preheat your oven to 400ºF (200ºC). Place the chicken cutlets on a shallow plate and drizzle with olive oil. Sprinkle garlic powder, oregano, instant chicken stock (if using), salt, and pepper evenly over the chicken to season thoroughly.

Step 2: Assemble the Bake

Transfer the seasoned chicken to a baking dish. Layer chopped onion, sliced zucchini, and tomatoes over the chicken. Lightly season the vegetables with salt, pepper, and a drizzle of olive oil to enhance their flavor.

Step 3: Add the Cheese

Top the chicken and vegetables with shredded mozzarella and grated Parmesan cheese, ensuring an even layer to melt beautifully in the oven.

Step 4: Bake

Bake uncovered for 20 minutes, or until the chicken reaches an internal temperature of 165ºF and the vegetables are tender. For a golden, bubbly top, broil for the last 2–3 minutes if desired.

Step 5: Rest and Serve

Remove the baking dish from the oven and let it rest for 5–10 minutes. Garnish with fresh parsley before serving. Serve over your choice of cauliflower rice, rice, or couscous.

Tips & Variations

• Low-Carb Option: Serve over cauliflower rice instead of couscous or traditional rice.
• Extra Vegetables: Add bell peppers, eggplant, or spinach for more Mediterranean color.
• Herb Variations: Try thyme, rosemary, or basil for a different herb profile.
• Cheese Options: Use feta instead of mozzarella for a tangy Mediterranean twist.
• Meal Prep Friendly: Bake in advance and store in the fridge for up to 3 days.

Flavor Profile & Pairings

This Mediterranean bake is savory, slightly tangy, and herby, with juicy chicken and tender vegetables. The cheeses add richness and a golden, slightly crisp topping, while oregano and garlic provide the signature Mediterranean aroma.

Suggested Sides

• Couscous, rice, or quinoa
• Cauliflower rice for a low-carb version
• Greek salad for extra freshness
• Steamed green beans or roasted asparagus

Nutritional Overview

Per 1 serving (approximate):

• Calories: 504 kcal
• Fat: 32.5 g
• Saturated Fat: 9.9 g
• Protein: 40.1 g
• Carbohydrates: 13.2 g
• Fiber: 2.9 g
• Sugar: 2.25 g
• Sodium: 935 mg
• Potassium: 611 mg
• Cholesterol: 118 mg

This dish is high-protein, moderate-fat, low-carb-friendly, and suitable for Mediterranean or keto-inspired diets with minor adjustments.

Make-Ahead & Meal Prep Tips

• Slice chicken and vegetables in advance to save prep time.
• Assemble the dish but refrigerate until ready to bake. Bake just before serving.
• Store leftovers in airtight containers in the fridge for up to 3 days.

Frequently Asked Questions

Can I use chicken thighs instead of breasts?

Yes! Thighs are juicier and will add slightly more flavor. Adjust cooking time if needed.

Can I freeze this bake?

Yes, freeze before adding cheese and garnish. Reheat in the oven and add cheese fresh for best results.

Is this dish low-carb?

Yes, if served with cauliflower rice. Traditional rice or couscous will increase the carbs.

Can I make this dairy-free?

Yes, omit mozzarella and Parmesan or use plant-based alternatives.

Can I add more Mediterranean flavors?

Absolutely! Add olives, sun-dried tomatoes, or a sprinkle of feta for a richer Mediterranean taste.

Cooking Timeline (At a Glance)

Stage	Time Required
Prep Time	10 minutes
Cook Time	20 minutes
Total Time	30 minutes

Serving Suggestions

• Serve directly from the baking dish for a rustic presentation
• Garnish with fresh parsley or basil for color and aroma
• Pair with Greek salad, roasted vegetables, or a light couscous salad

Recipe Variations

1. Cheesy Mediterranean: Use feta and Parmesan instead of mozzarella.
2. Extra Veggie Bake: Add bell peppers, spinach, or eggplant layers.
3. Low-Carb Friendly: Serve exclusively with cauliflower rice.
4. Herb-Forward Version: Use fresh thyme, rosemary, and basil alongside oregano.

Ingredient Spotlight

Zucchini

Adds moisture, subtle sweetness, and bulk without adding many calories. Its mild flavor complements herbs and cheeses beautifully.

Chicken Breast

High in protein, cooks quickly, and provides a neutral base to absorb Mediterranean flavors.

Mediterranean Herbs

Oregano and parsley provide earthy, aromatic notes essential to Mediterranean cuisine.

Pro Cooking Tips

• Slice chicken evenly for consistent cooking.
• Broil at the end for a golden, bubbly cheese topping.
• Rest baked chicken for a few minutes to retain juices and keep the dish tender.

Storage & Freezing Guide

Refrigerator

Store leftovers in airtight containers for up to 3 days.

Freezing

Freeze before adding cheese and garnish. Thaw in the fridge and bake again with cheese for best results.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	504 kcal
Protein	40 g
Carbohydrates	13 g
Fat	32.5 g
Saturated Fat	9.9 g
Fiber	2.9 g

Dietary Notes: Gluten-free, high-protein, Mediterranean-friendly, low-carb with cauliflower rice.

Expanded Conclusion

The Mediterranean Chicken Zucchini Bake is a fast, flavorful, and wholesome meal perfect for weeknights or casual dinners with family. Tender chicken, juicy vegetables, and melted cheese combine with herbs for an irresistible Mediterranean flavor.

Quick to prep, simple to bake, and endlessly adaptable, this dish proves that healthy meals can be delicious, satisfying, and ready in just 30 minutes. It’s a one-dish wonder that’s perfect for families, meal prep, or entertaining friends.

Print