Healthy Chicken Breast with Zucchini and Squash Recipe
If you’re searching for a dinner that’s a total flavor win, isn’t fussy, and still fits beautifully into a balanced lifestyle, this Healthy Chicken Breast with Zucchini and Squash is your new best friend. Picture juicy pieces of chicken, tender veggies, and a sprinkle of creamy cheese all coming together in one pan, making every bite pop with Southwest-inspired goodness. The best part? This dish is stunning to look at, simple to make, and easy to riff on, whether you’re feeding family or hosting friends. If you love meals that taste indulgent but leave you feeling good, you’ll adore this Healthy Chicken Breast with Zucchini and Squash.
Ingredients You’ll Need
Ingredients You’ll Need
The ingredient list here is refreshingly straightforward, but every element plays its part: the chicken for protein, the vibrant veggies for color and crunch, and a smattering of spices for depth and warmth. Pull everything together and you’ll have a Healthy Chicken Breast with Zucchini and Squash that’s colorful, comforting, and bursting with flavor.
- Chicken breast: Lean, boneless, and skinless chicken breast pieces cook quickly and stay juicy when cut small.
- Zucchini: Brings bulk and tenderness, soaking up all the savory spices in each bite.
- Bell peppers: Their sweetness adds both brightness and a pretty pop of red or yellow.
- Onion: Gives the dish a robust aromatic base for extra flavor depth.
- Garlic: Fresh cloves amp up the flavor, giving the whole skillet that irresistible aroma.
- Corn: Whether you use frozen or fresh, it adds a gentle crunch and a touch of natural sweetness.
- Oil: Use a light-tasting oil to sauté; just enough to bring everything together without excess heaviness.
- Low sodium black beans: These make the meal extra filling and add creamy texture—rinse them well to keep things light.
- Low sodium diced tomatoes: Canned tomatoes (with their juices) create a zesty, saucy base.
- Taco seasoning: Pre-made or homemade, it’s the flavor backbone of this healthy skillet.
- Cumin: With its earthy warmth, cumin ties all the Southwest flavors together beautifully.
- Salt and ground black pepper: Go easy, taste as you go, and adjust for perfect seasoning.
- Tex Mex or Colby Jack cheese: Melts into a gooey topping, making every bite that much better.
- Green onions: Finely chopped for freshness and a gentle bite.
- Cilantro: Brings everything alive with a last flourish of herby brightness.
How to Make Healthy Chicken Breast with Zucchini and Squash
Step 1: Sauté the Aromatics and Peppers
Start by heating a large, deep skillet over low to medium heat and swirling in your oil to coat evenly. Toss in the onion, garlic, and bell pepper, then sauté for about 3 minutes. Stir occasionally, just until everything is fragrant and the onions look glossy—this is the base that will infuse the whole dish with flavor.
Step 2: Add and Season the Chicken
Use a spatula to move your veggies to the edge of the skillet and add your pieces of chicken breast to the center. Sprinkle over some of the cumin, plus the salt and black pepper. Cook for about 5 minutes, stirring here and there so each piece gets nicely golden and starts to cook through while soaking up those spices.
Step 3: Pile in the Veggies and Beans
Add the corn, black beans, diced tomatoes (with all their juices), diced zucchini, taco seasoning, and the rest of the cumin. Give everything a good stir so it’s beautifully combined, then cover your skillet. Let it all cook together on low-medium heat for 10 minutes—this gives the zucchini just enough time to get tender but not mushy, and all the flavors to mingle deliciously.
Step 4: Add the Cheese and Fresh Toppings
Once your veggies have softened and the chicken is cooked, sprinkle cheese generously over the top. Cover the skillet for a few more minutes, just until the cheese melts into gooey perfection. Right before serving, finish with a flourish of green onions and cilantro for freshness and color.
Step 5: Serve It Up!
This Healthy Chicken Breast with Zucchini and Squash is best served steaming hot, either by itself, over a scoop of brown rice or quinoa, or tucked into wraps. Don’t be shy with extra garnishes—think a dollop of sour cream, a few sliced olives, some crushed tortilla chips, or even slices of creamy avocado.
How to Serve Healthy Chicken Breast with Zucchini and Squash
Garnishes
The right garnish can take your Healthy Chicken Breast with Zucchini and Squash to the next level. A big sprinkle of chopped cilantro and green onions instantly brighten the dish, while a spoonful of sour cream or some freshly sliced avocado adds richness. Don’t overlook a handful of crushed tortilla chips for crunch, or even a shake of hot sauce if you want to dial up the heat.
Side Dishes
This dish is hearty enough to stand on its own, but it also pairs well with a few sides. Fluffy brown rice or nutty quinoa are perfect for soaking up the saucy goodness. You could also serve it with a crisp green salad for something extra fresh, or a bowl of black bean soup for a satisfying, Southwestern-inspired dinner spread.
Creative Ways to Present
Give your presentation a little flair by piling the Healthy Chicken Breast with Zucchini and Squash into warm, low-carb wraps for a quick and nourishing lunch. Or transform leftovers into a burrito bowl with all your favorite toppings. If you’re entertaining, serve the dish family-style in a big, colorful bowl at the center of the table—it’s a guaranteed conversation starter and a feast for the eyes.
Make Ahead and Storage
Storing Leftovers
Leftover Healthy Chicken Breast with Zucchini and Squash keeps beautifully in an airtight container in the fridge for up to 4 days. The flavors deepen as they sit, making next-day lunches (or even breakfast wraps) genuinely crave-worthy. Be sure to let the dish cool fully before storing, to keep everything fresh and safe.
Freezing
If you want to freeze portions, let the dish cool and transfer into freezer-safe containers or heavy-duty zip-top bags. It will keep well for up to three months. For best results, freeze the cheese and fresh toppings separately, then add them after reheating so you still get that gooey, fresh finish.
Reheating
To reheat, you can use the microwave or pop the Healthy Chicken Breast with Zucchini and Squash in a skillet on the stovetop over medium heat. Stir gently so everything heats evenly without breaking up the veggies. If you’ve stored it without cheese, add a fresh sprinkle while reheating for maximum flavor and melty goodness.
FAQs
Can I make Healthy Chicken Breast with Zucchini and Squash dairy-free?
Absolutely! Just skip the cheese or use your favorite dairy-free substitute. The dish is packed with so much flavor from the veggies, beans, and spices that it’s just as satisfying without dairy.
Is there a way to make this recipe vegetarian?
You can easily make a vegetarian version by leaving out the chicken and doubling up on the beans and veggies. Consider adding sautéed mushrooms or extra bell peppers for even more texture and substance.
What kind of cheese works best?
Tex Mex blends or Colby Jack cheese melt beautifully and have a mild, creamy flavor that complements the Southwest spices. If you like things spicier, pepper jack is a great option too.
Can I use different vegetables?
Definitely! While zucchini and squash are stars, you can mix in whatever’s fresh or on hand. Try eggplant, summer squash, or even leafy greens for a twist.
How can I keep the chicken breast juicy?
Cutting chicken breast into one-inch pieces helps it cook quickly without drying out. Be sure not to overcook during the sautéing steps, and use a lid when simmering with veggies to keep moisture locked in.
Final Thoughts
If you’re ready to add a new weeknight staple to your rotation, give this Healthy Chicken Breast with Zucchini and Squash a try. It promises bold flavors, easy cleanup, and plenty of ways to make it your own. I can’t wait for you to enjoy every colorful, hearty bite!
Print
Healthy Chicken Breast with Zucchini and Squash Recipe
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
This Healthy Chicken Breast with Zucchini and Squash recipe is a delicious and nutritious one-pan meal that is packed with flavor and wholesome ingredients. Tender chicken breast pieces are cooked with a colorful assortment of vegetables and beans, then topped with melted cheese for a satisfying dish that is perfect for a quick weeknight dinner.
Ingredients
For the Chicken:
- 1 lb boneless & skinless chicken breasts (cut into 1″ pieces)
- 1 tbsp oil (for frying)
- 1 tsp cumin (divided)
- 1 tsp salt
- Ground black pepper (to taste)
For the Vegetables:
- 2 large zucchini (diced)
- 2 medium bell peppers (chopped)
- 1 medium onion (finely chopped)
- 3 large garlic cloves (minced)
- 1 cup corn (frozen or fresh)
Additional Ingredients:
- 14 oz can low sodium black beans (drained & rinsed)
- 14 oz can low sodium diced tomatoes (not drained)
- 1 tbsp store-bought or homemade taco seasoning
- 1 cup Tex Mex or Colby Jack cheese (shredded)
- 1/2 cup green onions (chopped)
- 1/2 cup cilantro (chopped)
Instructions
- Preheat skillet: Preheat a large (12-inch) deep skillet on low-medium heat and coat with oil. Sauté onion, garlic, and bell pepper for 3 minutes.
- Cook chicken: Move vegetables aside, add chicken, sprinkle with 1 tsp cumin, salt, and pepper. Cook for about 5 minutes.
- Add ingredients: Add corn, beans, tomatoes, zucchini, taco seasoning, and remaining cumin. Stir, cover, and cook for 10 minutes.
- Add cheese: Sprinkle with cheese, cover, and cook until melted. Top with green onion and cilantro.
- Serve: Serve hot, alone or with rice or quinoa. Optional garnishes include sour cream, cilantro, black olives, and crushed tortilla chips.
Notes
- This dish can be customized with your favorite vegetables or additional spices.
- Adjust the seasoning according to your taste preferences.
- Feel free to add a squeeze of lime juice for extra freshness.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Saute, Simmer
- Cuisine: Mexican
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 8g
- Sodium: 850mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 90mg
Keywords: Healthy Chicken, Zucchini, Squash, One-Pan Meal, Mexican-Inspired, Gluten Free
