This Keto Mediterranean Chicken Zucchini Bake is a tasty low-carb dish with its Mediterranean flair and abundance of fresh ingredients. Make this dish with the melted mozzarella and feta crumbs covering a bed of crisp zucchini, luscious tomatoes, briny olives, and tender chicken. Every meal is delicious, vibrant, and filling without substantial carbohydrates. This bake is ideal for a keto or low-carb lifestyle since it contains fiber-rich vegetables, plenty of lean protein, and healthy fats from olive oil. It goes well with cauliflower rice or a light salad, but it’s substantial enough to eat on its own. Not only is this Keto Mediterranean Chicken Zucchini Bake healthful, but it’s the kind of tasty, straightforward comfort food that makes eating well fun.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 325 kcal
- Preparation time: Fifteen minutes
- Serving size: 1 portion
- Cooking time: Thirty minutes
- Cuisine: Mediterranean
- Total time: Forty-five minutes
- Course: Main Course
- Diet: Keto
- Serving: 4
EQUIPMENT:
- Wooden spoon
- Big pan
- Mixing dish
- Chopping board
- Baking dish
- Knife
- Oven
INGREDIENTS:
- 2 medium zucchini
- Fresh parsley
- 2 boneless, skinless chicken breasts
- 1 cup cherry tomatoes
- One tbsp. lemon juice
- ½ cup Kalamata olives
- ¼ cup red onion
- One cup of baby spinach
- ½ cup feta cheese
- One cup of mozzarella cheese
- Two tbsp. olive oil
- Salt
- Two cloves of garlic
- One tsp. dried oregano
- ½ tsp. paprika
- Black pepper
INGREDIENT NOTES:
ZUCCHINI:
- Zucchini excellently absorbs the Mediterranean aromas and gives a light texture. Slice the zucchini equally to ensure it cooks properly and stays tender and not mushy.
CHICKEN BREAST:
- Chicken breast retains its juicy texture and offers lean protein when cooked with cheese and olive oil. You can also use thighs without bones for a deeper flavor.
CHERRY TOMATOES:
- The sweetness and color of cherry tomatoes counterbalance the taste of feta and salty olives. Pick ripe and firm ones for optimal flavor and texture.
KALMATA OLIVES:
- Kalamata olives enhance the taste of this Mediterranean dish. Thinly slice them to distribute their flavor equally throughout the dish.
FETA CHEESE:
- The creamy, salty flavor of feta cheese melts a little in the oven. Crumble it fresh rather than using prepackaged to enhance the taste.
MOZZARELLA CHEESE:
- Mozzarella keeps everything together and adds a silky, melted touch to the baking. Use whole-milk mozzarella for a deeper flavor and a more creamy texture.
OLIVE OIL:
- Olive oil helps the vegetables roast wonderfully and adds heart-healthy fats. Use extra virgin for a more genuine taste.
OREGANO:
- The earthy, pleasant scent of oregano complements poultry and veggies well. Sprinkle the oregano on top; enhance the Mediterranean flavor.
PAPRIKA:
- Paprika adds rich color and a subtle smoky undertone to the meal. Smoked paprika is a terrific way to add more flavor depth.
LEMON JUICE:
- Lemon juice balances the saltiness of the cheese and olives and adds brightness to the baked goods. The finest zesty boost comes from freshly squeezed lemon.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- We warm the oven to 375° F.
- Apply the oil on the dish with the brush.
- Add the chicken cubes and season them with pepper, oregano, paprika, & salt.
- Cook the chicken for 5-6 minutes till they get browned gently.
- Then cook the minced garlic for an additional minute till it becomes aromatic & take it off the heat.
- Take a big bowl & include the zucchini slices, spinach, red onion, lemon juice, olives, & cherry tomatoes and mix well.
- Arrange half of the vegetable mixture, half of the chicken, and then some feta & mozzarella in the baking dish.
- Then layer with the remaining ingredients in a similar method.
- Bake the dish for 25-30 minutes so the top parts get bubbly and brown.
- Garnish parsley & serve warm.
SERVING SUGGESTIONS:
SIDE DISH:
- Cauliflower Rice
- Keto Garlic Bread
- Zucchini Noodles
SALAD:
- Greek Cucumber Salad
- Arugula Feta Salad
- Avocado Spinach Salad
SAUCES & DIPS:
- Tzatziki Sauce
- Garlic Aioli
- Keto Pesto
DRINKS:
- Lemon Cucumber Water
- Keto Iced Tea
- Sparkling Lime Water
DESSERT:
- Keto Lemon Bars
- Almond Flour Cookies
- Greek Yogurt Fat Bombs
TIPS:
- Dry the slices, then store them to prevent additional moisture content.
- Include additional mozzarella cheese to make the cheesy crust.
- Utilize rotisserie chicken for convenience.
- Sprinkle red flakes over the dish so it gets spicy.
- Leave the bake for five minutes so it holds its structure properly.
STORAGE INFORMATION:
FRIDGE:
- Store the remaining baked slices in an airtight box for 4 days.
FREEZER:
- Make the portions of the bake and freeze them in the box for 2 months.
FAQs:
Can I prepare the bake in advance?
- We can make & bring together the dish in advance, store it in the fridge, and bake it fresh.
Will I use other vegetables as well?
- We will utilize other vegetables like bell pepper, eggplant, and mushrooms to prepare this bake.
Can we prepare a dairy-free bake?
- We can prepare dairy-free bake & utilize dairy-free mozzarella & feta substitute for this purpose.
How to reduce the salt content in this dish?
- We can eliminate the olives or utilize less salt cheese to reduce the salt content in the dish.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Calories: 325 kcal
Net Carbs: 6 g
Total Carbs: 9 g
Fiber: 3 g
Protein: 32 g
Fat: 18 g
Sodium: 520 g
Calcium: 180 g
Iron: 1.2 g
Vitamin A: 85 g
Potassium: 640 g
Serving size: 1 portion
