Chicken Zucchini Casserole Recipe – Easy, Healthy, and Delicious Dinner Idea
Introduction
Comfort food need not be heavy or bland. Pairing tender chicken with fresh zucchini and a creamy sauce gives you a casserole that delivers flavor, texture, and nutrition in one dish. When baked just right, the top turns golden and ever so slightly crisp while the interior remains moist and rich. Many home cooks love this dish because it is forgiving, yet satisfying, making it a perfect weeknight dinner or a dish to bring to gatherings. In this article I will walk you through making a delicious and customizable chicken zucchini casserole, share tips from my kitchen, and provide full nutrition details so you know exactly what you are eating.
The appeal of this casserole is that it blends lean protein with vegetables and cheesy richness. Zucchini brings lightness and moisture, chicken gives substance, and with the right sauce and bake time it turns into a cozy, hearty meal. Because zucchini has high water content, managing excess moisture is key. I will show you how to handle that. Whether you are cooking for family or meal prepping ahead, this casserole works beautifully. Let’s jump into the ingredients you will need.
Ingredients Needed
Below is a table of typical ingredients for a moderate batch (serves about 6 to 8) along with approximate calorie estimates. (Note: actual calories vary by brand, portion sizes, and substitute choices.)
| Ingredient | Approximate Amount | Estimated Calories* |
|---|---|---|
| Boneless skinless chicken breast | 700 g (about 1.5 lb) | ~ 770 kcal |
| Zucchini | 3 medium (≈ 450 g) | ~ 75 kcal |
| Butter | 3 Tbsp | ~ 306 kcal |
| All‑purpose flour | ⅓ cup | ~ 150 kcal |
| Milk (whole) | 1 cup | ~ 150 kcal |
| Chicken broth (low-sodium) | 1 cup | ~ 15 kcal |
| Reduced‑fat cream cheese | 3 oz (≈ 85 g) | ~ 170 kcal |
| Shredded part‑skim mozzarella cheese | 1¼ cups | ~ 280 kcal |
| Red bell pepper | 1 medium | ~ 25 kcal |
| Salt | ½ tsp | negligible |
| Ground pepper | ¾ tsp | negligible |
| (Optional) Italian seasoning, garlic, herbs | small amounts | small calories |
* These estimates are rough and meant for guidance only.
From sources like EatingWell, a version of chicken zucchini casserole yields about 307 calories per serving (for 8 servings) with 34 g protein. Another version from Food Faith Fitness shows 368 kcal per serving. Use those as benchmarks when you scale to your own portions.
Step‑by‑Step Cooking Instructions
Follow this process to build and bake the casserole successfully.
- Preheat and prepare pan
Preheat your oven to 200 °C (400 °F). Grease a 2‑quart (or similar size) baking dish. You might also place the dish on a foil‑lined tray to catch any drips. - Brown the chicken
Melt 1 tablespoon of butter in a large skillet over medium‑high heat. Add cubed chicken (cut into roughly 1‑inch pieces). Season lightly with salt and pepper. Cook, stirring occasionally, until the pieces are lightly browned and nearly cooked through (about 6–8 minutes). Remove chicken to a bowl and set aside.To try another comforting dish, see Loaded Baked Potato Soup_. - Cook zucchini and bell pepper
In the same skillet, add the remaining butter. Add zucchini cut into ½‑inch slices or cubes, along with chopped red bell pepper. Stir and sauté until vegetables begin to soften, approximately 4 minutes. Transfer the vegetable mixture to the bowl with chicken. - Create the sauce base
In the skillet (wipe out if needed), melt the rest of the butter. Stir in flour and cook, stirring constantly, until the flour starts to brown slightly (about 1 minute). Gradually whisk in chicken broth and milk; continue whisking until smooth and the mixture begins to thicken and bubble. Remove from heat, then stir in cream cheese until melted and smooth. Add part (¾ cup) of the mozzarella, stirring until melted. Season with salt, pepper, and optional Italian seasoning or garlic. - Combine and arrange
Drain excess liquid from the chicken and vegetable bowl (use a sieve or tilt gently). Stir that mixture into the cheese sauce so everything is coated. Pour into the greased baking dish. Sprinkle the remaining cheese evenly over the top. - Bake
Bake for about 20 to 25 minutes, or until the top is browned and edges are bubbling. After baking, let the casserole rest for 10 minutes before slicing and serving. Resting helps it firm up so slices hold shape. - Serve
Spoon or cut into portions and serve warm.
Tips for Customizing the Recipe
- Control moisture from zucchini
Zucchini releases water during cooking, which can make the casserole watery. To avoid that, slice uniformly, sprinkle with salt, let it sit for 10 minutes, then press with paper towels to squeeze out excess moisture. Food Faith Fitness suggests this trick. - Use a lighter milk or dairy alternative
You can replace whole milk with 2 % milk or even unsweetened almond milk. The sauce may be slightly less creamy, but still tasty. EatingWell mentions substituting 2 % milk works. - Swap or add vegetables
Try mixing in yellow squash, spinach, mushrooms, or broccoli florets. Just adjust precooking time so everything finishes evenly. - Make it gluten free
Use a gluten‑free flour blend instead of all‑purpose flour. Or skip the flour entirely and thicken with cornstarch or arrowroot if desired. - Add flavor boosters
Stir minced garlic, chopped fresh herbs (thyme, basil, oregano), or a dash of smoked paprika into the sauce. You can also top with a sprinkle of Parmesan or breadcrumbs for a crunchy topping. - Use pre‑cooked chicken
If you have leftover roast or grilled chicken, dice and use that. It speeds up prep. Be aware of moisture differences. - Make a lower fat version
Reduce butter, choose low‑fat cheese, or reduce the top cheese layer. You will lose slight richness, but the result is lighter. - Double or halve batch
Scale all ingredients proportionally if you want a larger or smaller baking dish.
Nutritional Information
Below is a rough estimate of the nutrition per serving assuming 8 servings for the recipe given above:
Another version (Food Faith Fitness) gives ~ 368 kcal with 36 g protein, 19.8 g fat, and 13 g carb
Bear in mind that these values change with your choice of milk, butter, cheese types, additional vegetables, or seasoning. If you substitute or omit ingredients, recalculate accordingly using a nutrition tool or database.
Serving Suggestions
- Serve with a crisp side salad (mixed greens, cucumbers, tomatoes) drizzled with olive oil and lemon juice.
- Add steamed green beans, roasted asparagus, or garlic sautéed spinach for extra greens.
- Pair with crusty whole grain bread or garlic bread if you want something to mop up the sauce.
- For low-carb meals, skip bread and serve alongside roasted cauliflower or zucchini noodles.
- Garnish with chopped fresh parsley or basil to add color and fresh herbal aroma.
- Serve with a light tomato salsa or a squeeze of lemon to brighten the flavors.
Chicken Zucchini Casserole Recipe – Easy, Healthy, and Delicious Dinner Idea
Course: Blog8
servings20
minutes25
minutes307
kcalIngredients
700 g boneless skinless chicken breast, diced
3 medium zucchini, sliced or cubed
1 red bell pepper, chopped
3 tablespoons butter
⅓ cup all-purpose flour
1 cup whole milk
1 cup low-sodium chicken broth
3 oz (85 g) reduced-fat cream cheese
1¼ cups shredded part-skim mozzarella cheese (divided)
½ teaspoon salt
Directions
- Preheat Oven
- Set oven to 400°F (200°C). Lightly grease a 2-quart baking dish.
- Cook Chicken
- In a large skillet, melt 1 tablespoon of butter over medium heat. Add diced chicken, season with a pinch of salt and pepper, and cook until browned and nearly cooked through (about 6–8 minutes). Remove from pan and set aside.
- Sauté Vegetables
- In the same skillet, melt another tablespoon of butter. Add chopped zucchini and red bell pepper. Cook for about 4–5 minutes until just softened. Transfer to a bowl with the cooked chicken.
Recipe Video
Notes
- To prevent excess moisture, salt the zucchini slices beforehand and pat them dry with paper towels.
Leftovers store well in the fridge for up to 3 days.
To freeze, let the baked casserole cool completely. Wrap tightly and freeze for up to 2 months.
Frequently Asked Questions (FAQs)
Is chicken zucchini casserole good for meal prep?
Yes. It reheats well and can be portioned into individual containers. Just reheat gently in oven or microwave so it warms through without drying out.
Can I freeze this casserole?
You can. After baking and cooling fully, cover tightly and freeze. Thaw in refrigerator overnight and reheat in oven at 180 °C until warmed.
How do I avoid a watery casserole?
Drain excess liquid from vegetables and chicken before mixing with sauce. Use the salting and pressing method on zucchini. Also bake long enough so moisture evaporates.
Can I make it dairy free or vegan?
You can swap milk and cream cheese with plant‑based versions (e.g. cashew cream), and use vegan cheese. Replace chicken with tofu or a meat substitute.
What is the best cheese to use?
Part‑skim mozzarella works well for melt and stretch without too much fat. You can add a little Parmesan for sharpness or cheddar for richness.
Can I add spices or heat?
Absolutely. Add chili flakes, smoked paprika, cayenne, or chopped jalapeño to give it a kick. Just adjust to your taste.
Conclusion
Chicken zucchini casserole brings together protein, vegetables, and creamy comfort in a dish that feels indulgent yet wholesome. With the right technique you can avoid sogginess, balance flavors, and tweak it to your dietary needs. Once baked, the golden top invites you in, and the soft interior offers satisfying texture and richness. Use the tips above to customize it, serve it with fresh sides, and enjoy leftovers or even freeze for later. Whenever you want a dish that feels like a warm hug from your own kitchen, this casserole is a great choice.
