Mediterranean Chicken Zucchini Bake: Easy 30g Protein Meal (Print Version)
Easy Mediterranean Chicken Zucchini Bake delivers 30g protein per serving. A healthy, flavorful meal packed with tender chicken and fresh zucchini.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free, Low-Calorie
# Ingredients:
→ The Hearty Core
01 -
1 1/4 lbs boneless, skinless chicken breast, cut into 1-inch cubes
02 -
2 medium zucchini, halved lengthwise and sliced into 1/2-inch thick half-moons
03 -
1/2 red onion, thinly sliced
04 -
3 cloves garlic, minced
→ Mediterranean Flavor Boosters
05 -
1 pint cherry tomatoes, halved
06 -
1/2 cup pitted Kalamata olives, halved
07 -
1/2 cup crumbled feta cheese
→ Aromatic Infusion
08 -
2 tbsp extra virgin olive oil
09 -
1 tbsp fresh lemon juice
10 -
1 tsp dried oregano
11 -
1/2 tsp dried basil
12 -
1/4 tsp black pepper
13 -
Pinch of red pepper flakes (optional)
14 -
Salt to taste
→ Fresh Finish
15 -
2 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Preheat oven to 400°F. In a large baking dish, combine 2 medium zucchini (halved and sliced), 1/2 red onion (thinly sliced), 3 cloves garlic (minced), 1 pint cherry tomatoes (halved), and 1/2 cup pitted Kalamata olives (halved). This forms the base for your Mediterranean Chicken Zucchini Bake - Easy 30g Protein Meal.
02 -
In a separate bowl, toss 1.25 lbs boneless, skinless chicken breast (cut into 1-inch cubes) with 2 tbsp extra virgin olive oil, 1 tbsp fresh lemon juice, 1 tsp dried oregano, 1/2 tsp dried basil, 1/4 tsp black pepper, a pinch of red pepper flakes (optional), and salt to taste. Ensure chicken is evenly coated.
03 -
Add the seasoned chicken cubes to the baking dish with the prepared vegetables. Toss everything gently to combine, ensuring the chicken and vegetables are well distributed. This ensures every bite of your Mediterranean Chicken Zucchini Bake - Easy 30g Protein Meal is flavorful.
04 -
Bake for 25 minutes, or until the chicken is cooked through (internal temperature 165°F) and the zucchini is tender-crisp. Stir halfway through baking for even cooking, ensuring a perfectly cooked Mediterranean Chicken Zucchini Bake - Easy 30g Protein Meal.
05 -
Remove the dish from the oven. Sprinkle 1/2 cup crumbled feta cheese evenly over the top. Return to the oven and bake for an additional 5 minutes, or until the feta is slightly softened and warm.
06 -
Let the Mediterranean Chicken Zucchini Bake - Easy 30g Protein Meal rest for a few minutes before serving. Garnish generously with 2 tbsp fresh parsley, chopped. Serve warm as a complete, high-protein meal.
# Notes:
01 -
For extra flavor, marinate the chicken for 15-30 minutes before baking.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
03 -
Feel free to add other Mediterranean vegetables like bell peppers or eggplant for more variety.
04 -
Serve this bake with a side of quinoa, couscous, or a simple green salad to complete your meal.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
cutting board
03 -
sharp knife
04 -
large mixing bowl
# Nutrition Facts (Per Serving):
Calories: 348 kcal
Total Fat: 17 g
Total Carbohydrate: 11 g
Protein: 36 g