This Mediterranean Chicken Zucchini Bake is a vibrant, nutrient-dense dish inspired by the heart-healthy Mediterranean diet, consistently ranked as one of the best diets for longevity, weight management, and inflammation reduction. Packed with lean chicken breast, fresh zucchini, tomatoes, olive oil, and aromatic Mediterranean herbs, this recipe delivers bold flavor while supporting overall wellness.
Designed as a one-pan healthy dinner, this baked chicken and vegetable recipe is perfect for busy weeknights, meal prep, or clean eating lifestyles. Zucchini adds fiber and hydration with minimal calories, making it ideal for low-carb and weight-loss meal plans, while tomatoes and olive oil provide powerful antioxidants like lycopene and polyphenols, known to fight chronic inflammation and oxidative stress.
Unlike heavy casseroles loaded with cream or refined carbs, this Mediterranean bake focuses on whole foods, healthy fats, and high-quality protein. It’s naturally gluten-free, low in sugar, and easily adaptable for dairy-free or keto-friendly diets. Whether you’re following an anti-inflammatory diet, managing blood sugar, or simply looking for a delicious high-protein Mediterranean recipe, this dish offers both comfort and nourishment.
This recipe also aligns beautifully with popular wellness goals such as heart health, gut health, immune support, and sustainable weight loss, making it highly appealing for health-conscious audiences and food bloggers alike.
Ingredients
Main Ingredients
2 lbs boneless, skinless chicken breast (or chicken thighs)
3 medium zucchini, sliced into rounds or half-moons
1 cup cherry tomatoes, halved
½ red onion, thinly sliced
4 cloves garlic, minced
â…“ cup extra virgin olive oil (Mediterranean staple)
1 tsp sea salt (adjust to taste)
½ tsp freshly ground black pepper
Mediterranean Seasoning Blend
1½ tsp dried oregano
1 tsp dried basil
1 tsp smoked paprika
½ tsp thyme
½ tsp turmeric (anti-inflammatory boost)
Optional: ½ tsp red pepper flakes for metabolism support
Optional Add-Ins
½ cup crumbled feta cheese (omit for dairy-free)
Kalamata olives, sliced
Fresh parsley or basil for garnish
Lemon zest for brightness
Instructions
Step 1: Preheat & Prepare
Preheat your oven to 400°F (200°C). Lightly grease a large baking dish or casserole pan with olive oil to prevent sticking.
Step 2: Season the Chicken
Pat chicken dry with paper towels. In a large bowl, combine chicken with olive oil, garlic, oregano, basil, paprika, turmeric, salt, and pepper. Toss until evenly coated. Allow the chicken to marinate for 10–15 minutes if time allows for deeper flavor.
Step 3: Assemble the Bake
Spread sliced zucchini evenly across the bottom of the baking dish. Top with red onion and cherry tomatoes. Arrange the seasoned chicken on top of the vegetables, ensuring even spacing for proper cooking.
Step 4: Bake
Cover loosely with foil and bake for 25 minutes. Remove foil and bake an additional 15–20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and zucchini is tender but not mushy.
Step 5: Finish & Serve
Remove from oven and sprinkle with feta cheese, olives, and fresh herbs if using. Let rest for 5 minutes before serving. Finish with a drizzle of olive oil or a squeeze of fresh lemon juice.
Why This Recipe Is So Healthy
Anti-inflammatory ingredients reduce joint pain and chronic inflammation
High-protein chicken supports muscle maintenance and satiety
Zucchini is low-calorie, high-fiber, and supports digestion
Olive oil improves heart health and cholesterol levels
Naturally gluten-free and low-carb
Ideal for Mediterranean, clean eating, and weight-loss diets
Related Questions (High-CPM SEO FAQ Section)
Is Mediterranean Chicken Zucchini Bake healthy?
Yes. This dish follows the principles of the Mediterranean diet, emphasizing whole foods, healthy fats, lean protein, and vegetables. It supports heart health, weight management, and inflammation reduction.
Is zucchini anti-inflammatory?
Zucchini contains antioxidants like lutein and vitamin C, which help combat inflammation and oxidative stress, making it an excellent vegetable for anti-inflammatory meal plans.
Can I make this recipe dairy-free?
Absolutely. Simply omit the feta cheese. The dish remains flavorful and nutrient-rich without dairy, perfect for lactose-free or paleo diets.
Is this recipe good for weight loss?
Yes. This is a low-calorie, high-protein dinner that promotes fullness while keeping carbohydrates low, making it ideal for weight loss and blood sugar control.
Can I meal prep Mediterranean Chicken Zucchini Bake?
This recipe stores well in the refrigerator for up to 4 days, making it excellent for meal prep and healthy lunch ideas.
Can I use chicken thighs instead of breasts?
Yes. Chicken thighs add extra moisture and healthy fats, making them suitable for keto or higher-fat Mediterranean diets.
What can I serve with this dish?
Pair it with quinoa, cauliflower rice, brown rice, or a Greek salad for a complete Mediterranean meal.
Is this recipe keto-friendly?
Yes, when made without feta and tomatoes in moderation, this dish fits well into a low-carb or ketogenic lifestyle.
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