Description
Chicken Zucchini Casserole is a wholesome, cheesy, low-carb dinner layered with tender zucchini, shredded chicken, flavorful tomato sauce, and melted cheese. Perfect for weeknight meals or meal prep, this gluten-free casserole is hearty, healthy, and family-approved.
Ingredients
2 lbs zucchini, sliced lengthwise into 1/8″ thick strips
1 lb boneless, skinless chicken thighs or breasts
28 oz low-sodium tomato sauce
3 tsp low-sodium taco seasoning, divided
1 tbsp jalapeño, finely minced
2 tsp maple syrup or honey
1 tsp ground cumin
1 tsp garlic powder
1/4 tsp salt, plus more for zucchini
1/4 tsp ground black pepper
1 tsp oil, for frying
1/4 cup quinoa, uncooked
1 1/2 cups (about 7 oz) shredded hard cheese of choice
Instructions
- Prep the Zucchini: Lay zucchini slices in a single layer in a 9×13 baking dish. Sprinkle with salt and let rest for 30 minutes to release excess moisture.
- Cook the Chicken: Coat chicken with 1 tsp taco seasoning. Heat oil in a skillet over medium heat, cooking for 5 minutes per side until fully cooked. Transfer to a cutting board and shred with two forks.
- Make the Sauce: In a bowl, combine tomato sauce, remaining taco seasoning, jalapeño, maple syrup, cumin, garlic powder, salt, and pepper.
- Preheat the Oven: Set oven to 375°F. Pat zucchini slices dry with paper towels to remove excess moisture.
- Assemble the Casserole: Spread a few spoonfuls of sauce and sprinkle quinoa at the bottom of the dish. Layer zucchini slices, 1/3 of the shredded chicken, some cheese, and 1/3 of the sauce. Repeat layers, finishing with zucchini, sauce, and the remaining cheese.
- Bake: Cover with foil and bake for 30 minutes. Remove the foil and bake an additional 20 minutes until bubbly and golden.
- Rest & Serve: Let the casserole rest for 20 minutes before slicing. Serve hot
Notes
Use a mandoline for perfectly thin zucchini slices.
Shred your own cheese for better melting and flavor.
Substitute chicken with ground turkey, beef, or rotisserie chicken.
Replace quinoa with cooked rice or omit for a lower-carb version.
Store leftovers in an airtight container in the fridge for up to 5 days.
Assembled but unbaked casserole can be refrigerated for up to 24 hours.
Not freezer-friendly due to zucchini’s high water content.
- Prep Time: 40 minutes (includes salting zucchini)
- Cook Time: 50 minutes
Nutrition
- Serving Size: 1 slice
- Calories: 234 kcal
- Sugar: 7 g
- Carbohydrates: 15 g
- Protein: 21 g