This Zucchini and Chicken Casserole is a flavorful and healthy meal that combines tender chicken, sautéed vegetables, and a zucchini base for a filling, low-carb dish. The combination of spices like cumin and red pepper flakes gives it a deliciously aromatic kick, while the creamy mozzarella topping adds the perfect finishing touch. It’s easy to make and perfect for family dinners or meal prep!
Preparation Time: 20 minutes
Cooking Time: 50 minutes
Total Time: 1 hour 10 minutes
Servings: 4-6
Ingredients:
- 2 medium zucchinis (grated)
- 1 tablespoon cumin
- 1 teaspoon red pepper flakes
- Salt, to taste
- Black pepper, to taste
- Olive oil, for cooking and greasing
- 1 onion (chopped)
- 3 cloves garlic (minced)
- 1 red bell pepper (chopped)
- 1 green bell pepper (chopped)
- 2 chicken fillets (diced)
- 2 eggs
- 1/2 cup milk
- 1/2 cup flour (or gluten-free flour if preferred)
- Fresh parsley, chopped (for garnish)
- 1 tomato (sliced)
- 1 cup mozzarella cheese (grated)
Directions:
- Prepare the Zucchini:
- Grate the zucchinis and place them in a colander.
- Sprinkle with salt and let rest for 15 minutes to draw out excess moisture.
- Squeeze out any remaining liquid and set the zucchini aside.
- Prepare the Vegetables:
- Heat olive oil in a large pan over medium heat.
- Add the chopped onions and sauté for 1-2 minutes until translucent.
- Add the minced garlic and chopped peppers, cooking for 2-3 minutes.
- Season with cumin, red pepper flakes, salt, and black pepper. Stir well and remove from heat.
- Cook the Chicken:
- Dice the chicken fillet into small pieces.
- In the same pan, add a little more olive oil if needed and cook the chicken until fully cooked. Set aside.
- Prepare the Batter:
- In a mixing bowl, whisk together the eggs and milk until well combined.
- Gradually add the flour, mixing until smooth. Season with a pinch of salt.
- Combine and Assemble:
- Preheat the oven to 200°C (392°F).
- In a large bowl, combine the grated zucchini, cooked vegetables, and chicken.
- Pour the egg and flour batter over the mixture and mix thoroughly.
- Stir in the chopped parsley.
- Bake:
- Grease a baking dish with olive oil.
- Pour the combined mixture into the dish and smooth out the top.
- Bake for 35 minutes.
- Add Toppings:
- Remove the casserole from the oven and layer the sliced tomatoes and grated mozzarella on top.
- Return to the oven and bake for another 15 minutes until the cheese is melted and bubbly.
- Serve:
- Let the casserole cool slightly before serving. Garnish with additional chopped parsley, if desired. Enjoy!
Serving Suggestions:
- Serve with a side of roasted potatoes or sweet potatoes for a hearty meal.
- Pair with a fresh green salad and a light vinaigrette for a balanced meal.
- Top with a dollop of sour cream or Greek yogurt for added creaminess.
- Serve with whole-grain bread or garlic bread for a filling dinner.
- Enjoy it as a meal prep option for the week ahead.
Cooking Tips:
- You can use ground turkey or lean beef as a substitute for chicken.
- If you prefer a crispy topping, broil the casserole for the last 2-3 minutes of baking.
- Make sure to squeeze out all the moisture from the zucchini to avoid a soggy casserole.
- For extra flavor, add some grated Parmesan cheese to the top along with mozzarella.
Nutritional Benefits:
- Zucchini is low in calories, high in water, and a good source of vitamins A and C, as well as fiber.
- Chicken provides a high-quality source of lean protein.
- Bell peppers are rich in antioxidants like vitamin C and carotenoids.
- Cumin and red pepper flakes provide metabolism-boosting and anti-inflammatory properties.
Dietary Information:
- Gluten-Free: Use gluten-free flour as a substitute.
- Low-Carb: Great for those following a low-carb or keto diet.
- Protein-Packed: The chicken and eggs provide a high amount of protein.
Nutritional Facts (per serving):
- Calories: 250-300 kcal
- Protein: 25g
- Carbs: 15g
- Fat: 15g
- Fiber: 3g
- Sugar: 6g
Storage:
- Fridge: Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
- Freezer: This casserole can also be frozen for up to 3 months. Let it cool completely before freezing and reheat thoroughly before serving.
Why You’ll Love This Recipe:
- It’s a delicious and healthy one-pan dish that’s full of flavor.
- Perfect for meal prepping and easy to make in advance.
- Full of nutritious vegetables and lean protein to keep you full and satisfied.
- It’s versatile, and you can add other vegetables or proteins based on what you have available.
Conclusion:
This Zucchini and Chicken Casserole is the perfect meal to prepare for a family dinner or to meal prep for the week ahead. The combination of spices and vegetables, along with the cheesy topping, makes for a comforting and satisfying dish. It’s easy to make, healthy, and full of flavor, making it an ideal choice for any occasion. Enjoy this hearty casserole with your favorite sides or just on its own for a wholesome, delicious meal!
Frequently Asked Questions:
- Can I make this recipe ahead of time?
Yes, you can prepare the casserole up to the point of baking, cover it, and refrigerate it for up to 24 hours before baking. - Can I use zucchini noodles instead of grated zucchini?
Yes, zucchini noodles would work, but make sure to sauté them first to reduce their moisture before using them in the casserole. - What can I use instead of mozzarella cheese?
You can use any cheese that melts well, such as cheddar, gouda, or a dairy-free cheese if you prefer. - Can I substitute the chicken with another protein?
Yes, ground turkey, lean beef, or even tofu can be used as a substitute. - How can I make the casserole more crispy?
Broil the casserole for the last 2-3 minutes of cooking to get a crispy, golden top. - Can I add more vegetables to this casserole?
Absolutely! Try adding mushrooms, spinach, or cauliflower for added nutrition and flavor. - Is this recipe gluten-free?
It’s gluten-free if you use gluten-free flour in place of regular flour. - Can I freeze leftovers?
Yes, this casserole freezes well. Just store it in an airtight container for up to 3 months and reheat thoroughly before serving. - Can I use fresh herbs instead of parsley?
Yes, fresh basil, thyme, or oregano would also work wonderfully in this casserole. - How do I know when the casserole is done?
The casserole is done when it’s set and golden brown on top. A knife inserted in the center should come out clean.