Zucchini Chicken Casserole: A Delicious and Healthy Family Meal

This zucchini chicken casserole is a perfect weeknight meal that’s both delicious and packed with nutrients. It’s a fantastic way to use up summer zucchini and a great way to get picky eaters to enjoy their vegetables. This recipe is relatively simple to make, customizable to your taste preferences, and a guaranteed crowd-pleaser. We’ll walk you through each step, offering variations and tips to ensure your casserole is a resounding success.

Why You’ll Love This Recipe

* **Healthy and Nutritious:** Loaded with lean protein from chicken and vitamins and fiber from zucchini, this casserole is a guilt-free indulgence.
* **Easy to Make:** With simple steps and readily available ingredients, even beginner cooks can master this recipe.
* **Versatile:** Feel free to swap out vegetables, cheese, or spices to create your own unique version.
* **Family-Friendly:** Kids and adults alike will enjoy the creamy texture and savory flavors.
* **Great for Leftovers:** This casserole tastes even better the next day, making it ideal for meal prepping or lunch boxes.

Ingredients You’ll Need

* **Chicken:** 2 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
* **Zucchini:** 3 medium zucchini, sliced
* **Onion:** 1 medium onion, chopped
* **Garlic:** 2 cloves garlic, minced
* **Cream of Chicken Soup:** 1 (10.75 ounce) can
* **Sour Cream:** 1 cup
* **Shredded Cheese:** 2 cups (cheddar, mozzarella, or a blend)
* **Italian Seasoning:** 1 teaspoon
* **Salt and Pepper:** To taste
* **Olive Oil:** 2 tablespoons
* **Optional Toppings:** Breadcrumbs, Parmesan cheese, fresh herbs

Equipment Needed

* Large skillet or Dutch oven
* 9×13 inch baking dish
* Mixing bowls
* Cutting board
* Knife

Step-by-Step Instructions

Step 1: Prepare the Chicken

1. **Cut the Chicken:** Rinse the chicken breasts and pat them dry with paper towels. Cut them into bite-sized pieces, about 1-inch cubes. This ensures even cooking and makes it easier to eat in the casserole.
2. **Season the Chicken:** In a bowl, toss the chicken with salt, pepper, and ½ teaspoon of Italian seasoning. This helps to season the chicken evenly and infuse it with flavor.

Step 2: Sauté the Vegetables

1. **Sauté Onion and Garlic:** Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Then, add the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.
2. **Add Zucchini:** Add the sliced zucchini to the skillet and cook until slightly softened, about 5-7 minutes. Stir occasionally to ensure even cooking. If the zucchini releases a lot of water, you can drain some of it off.

Step 3: Cook the Chicken

1. **Add Chicken to the Skillet:** Push the vegetables to one side of the skillet and add the seasoned chicken. Cook until the chicken is cooked through and no longer pink, about 7-10 minutes. Stir occasionally to ensure even cooking.
2. **Combine Ingredients:** Once the chicken is cooked, mix it with the sautéed vegetables.

Step 4: Prepare the Sauce

1. **Combine Sauce Ingredients:** In a separate bowl, combine the cream of chicken soup, sour cream, and the remaining ½ teaspoon of Italian seasoning. Mix well until smooth and creamy.

Step 5: Assemble the Casserole

1. **Preheat Oven:** Preheat your oven to 350°F (175°C).
2. **Layer Ingredients:** Spread half of the chicken and zucchini mixture evenly in the bottom of the 9×13 inch baking dish. Pour half of the sauce over the mixture.
3. **Add Cheese:** Sprinkle one cup of shredded cheese over the sauce.
4. **Repeat Layers:** Layer the remaining chicken and zucchini mixture, sauce, and cheese on top.
5. **Optional Topping:** If desired, sprinkle breadcrumbs or Parmesan cheese on top for added texture and flavor.

Step 6: Bake the Casserole

1. **Bake:** Cover the baking dish with aluminum foil and bake for 20 minutes. This helps to keep the casserole moist.
2. **Uncover and Bake:** Remove the foil and bake for another 10-15 minutes, or until the cheese is melted and bubbly and the casserole is heated through. The top should be lightly golden brown.

Step 7: Let it Rest and Serve

1. **Rest:** Remove the casserole from the oven and let it rest for 5-10 minutes before serving. This allows the casserole to set slightly and makes it easier to slice.
2. **Serve:** Serve the zucchini chicken casserole hot. Garnish with fresh herbs, such as parsley or basil, if desired. It pairs well with a side salad or crusty bread.

Tips and Variations

* **Add More Vegetables:** Feel free to add other vegetables to the casserole, such as bell peppers, mushrooms, or carrots. Sauté them along with the onion and zucchini.
* **Use Different Protein:** Instead of chicken breasts, you can use ground chicken, turkey, or even Italian sausage. Brown the ground meat before adding it to the skillet with the vegetables.
* **Spice it Up:** Add a pinch of red pepper flakes or a dash of hot sauce to the sauce for a little heat.
* **Make it Gluten-Free:** Use gluten-free cream of chicken soup and gluten-free breadcrumbs (if using) to make this casserole gluten-free.
* **Lower the Fat:** Use low-fat sour cream and reduced-fat cheese to reduce the fat content of the casserole.
* **Add Rice or Pasta:** For a heartier casserole, add cooked rice or pasta to the mixture. About 1 cup of cooked rice or pasta works well.
* **Use Different Cheese:** Experiment with different types of cheese, such as Gruyere, Monterey Jack, or pepper jack, to add different flavors to the casserole.
* **Make it Ahead:** You can assemble the casserole ahead of time and store it in the refrigerator for up to 24 hours. Add a few extra minutes to the baking time when baking from cold.
* **Freeze for Later:** This casserole freezes well. Assemble the casserole, but do not bake it. Wrap it tightly in plastic wrap and aluminum foil and freeze for up to 3 months. Thaw overnight in the refrigerator before baking as directed.

Serving Suggestions

* **Side Salad:** A simple green salad with a light vinaigrette complements the richness of the casserole.
* **Crusty Bread:** Serve with warm, crusty bread for soaking up the delicious sauce.
* **Steamed Vegetables:** Steamed broccoli, green beans, or asparagus are healthy and delicious side dishes.
* **Mashed Potatoes:** For a more indulgent meal, serve with creamy mashed potatoes.

Nutritional Information (Approximate)

* Calories: 350-450 per serving (depending on ingredients and portion size)
* Protein: 30-40 grams
* Fat: 20-30 grams
* Carbohydrates: 10-15 grams

*Note: Nutritional information is approximate and can vary based on specific ingredients and portion sizes.*

Frequently Asked Questions (FAQs)

**Q: Can I use frozen zucchini?**

A: Yes, you can use frozen zucchini. Thaw it completely and squeeze out any excess water before adding it to the skillet.

**Q: Can I use rotisserie chicken?**

A: Absolutely! Rotisserie chicken is a great shortcut. Shred the chicken and add it to the skillet with the vegetables.

**Q: How long does the casserole last in the refrigerator?**

A: The casserole will last for 3-4 days in the refrigerator.

**Q: Can I make this casserole without sour cream?**

A: Yes, you can substitute plain Greek yogurt for the sour cream. It will provide a similar creamy texture and tangy flavor.

**Q: Can I add breadcrumbs to the top of the casserole?**

A: Yes, you can add breadcrumbs to the top of the casserole for added texture. Mix breadcrumbs with melted butter or olive oil and sprinkle over the top before baking.

Conclusion

This zucchini chicken casserole is a delicious, healthy, and easy-to-make meal that your whole family will love. It’s a great way to use up summer zucchini and enjoy a satisfying and nutritious dinner. With its simple ingredients and customizable options, this casserole is sure to become a staple in your meal rotation. Enjoy!