This Healthy Baked Chicken and Zucchini Casserole is a tasty and light meal! With juicy chicken and fresh zucchini, it’s perfect for a wholesome dinner.
It’s super easy to put together—just layer everything in a dish and bake! Plus, it makes great leftovers for lunch the next day. Yum!
Ingredients & Substitutions
Zucchinis: Fresh zucchini is key here. When diced, they add a lovely softness. If zucchini isn’t around, yellow squash or even chopped bell peppers work well as a substitute.
Cooked Chicken Breast: Rotisserie chicken is my go-to for convenience. If you need a meatless option, consider using chickpeas or tofu for protein.
Low-fat Milk: You can swap this for almond milk or even low-fat Greek yogurt to add creaminess without the extra calories. Just be careful with proportions!
Cheese: I recommend using reduced-fat cheddar for less guilt, but feel free to experiment with mozzarella or gouda. Nutritional yeast can also add a cheesy flavor for a vegan twist!
How Do I Get My Casserole Creamy Without Making It Gummy?
To avoid a gummy texture, focus on gradually mixing in the flour and liquid. Here’s how to do it:
- After sautéing the veggies, sprinkle flour evenly to coat them. This helps avoid lumps.
- When adding milk and broth, do it slowly while whisking to create a smooth sauce.
- Let it simmer gently; this thickens the sauce without making it gluey.
Also, stirring in the cream cheese while the mixture is still warm makes it melt beautifully. Follow these tips, and your casserole will be creamy and delicious!
Healthy Baked Chicken and Zucchini Casserole
Ingredients You’ll Need:
- 2 large zucchinis, diced
- 1 lb (450g) cooked chicken breast, shredded or cubed
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup low-fat milk
- ¾ cup low-sodium chicken broth
- 1 tbsp olive oil
- 2 tbsp all-purpose flour
- 1 cup reduced-fat shredded cheddar cheese, divided
- ½ cup reduced-fat cream cheese
- ¼ cup grated Parmesan cheese
- 1 tsp dried thyme or Italian seasoning
- Salt and pepper, to taste
- 2 tbsp fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare and 20-25 minutes to bake. In total, you’ll need approximately 40-45 minutes from start to finish. Perfect for a busy weeknight dinner!
Step-by-Step Instructions:
1. Preheat and Prepare:
Begin by preheating your oven to 375°F (190°C). While it heats up, lightly grease a 9×13 inch baking dish to prevent sticking.
2. Sauté the Vegetables:
In a large skillet, warm the olive oil over medium heat. Add the finely chopped onion and sauté for about 3-4 minutes until it becomes translucent. After that, toss in the minced garlic and let it cook for another minute until you can smell its delightful aroma!
3. Cook the Zucchini:
Now add the diced zucchini to the skillet. Stir and cook for about 5 minutes, or until the zucchini is just slightly tender. Season the mix with salt, pepper, and your choice of dried thyme or Italian seasoning to taste.
4. Create the Sauce:
Sprinkle the flour evenly over the veggies in the skillet and stir it in. Gradually whisk in the low-fat milk and chicken broth while stirring continuously to avoid lumps. Bring this mixture to a gentle simmer and cook until it thickens slightly, which should take about 3 minutes.
5. Add the Cheeses:
Remove the skillet from the heat. Stir in the cream cheese until it melts and becomes smooth. Then, mix in half of the reduced-fat cheddar cheese and the grated Parmesan cheese, stirring until everything is well combined.
6. Combine with Chicken:
Fold in the shredded or cubed cooked chicken into the creamy mixture until it’s evenly coated with the sauce and mixed well with the vegetables.
7. Transfer to Baking Dish:
Pour the entire mixture into your prepared baking dish. Spread it out evenly to ensure every bite is delicious. Top it off with the remaining cheddar cheese.
8. Bake and Enjoy:
Place the dish in your preheated oven and bake it uncovered for 20-25 minutes, or until the casserole is bubbly and the cheese on top is melted and golden brown.
9. Serve and Garnish:
Once it’s out of the oven, let it sit for a couple of minutes. Garnish with freshly chopped parsley before serving. Enjoy your healthy, cheesy baked chicken and zucchini casserole!
This dish is not only tasty but also packed with nutrients, making it a comfort food you can feel good about!
FAQ for Healthy Baked Chicken and Zucchini Casserole
Can I Use Fresh or Frozen Chicken?
You can use either! If you’re using fresh chicken, make sure to cook it thoroughly before shredding or cubing. If you go with frozen chicken, be sure to thaw it completely in the fridge overnight before cooking to ensure even cooking.
What Can I Substitute for Zucchini?
If you don’t have zucchini on hand, you can easily substitute it with yellow squash, bell peppers, or even chopped spinach for a different flavor and texture. Just adjust cooking times as needed to ensure everything is tender.
How Do I Store Leftovers?
Leftover casserole can be stored in an airtight container in the fridge for up to 3 days. To reheat, simply warm it in the microwave or oven until heated through, adding a splash of broth or milk if necessary to maintain creaminess.
Can This Recipe Be Made Ahead of Time?
Absolutely! You can prepare the entire casserole ahead of time and keep it covered in the fridge for up to 24 hours before baking. Just be sure to extend the baking time a bit if the casserole is cold when it goes in.
