Meal Prep Chicken and Zucchini Parm Bake Recipe

With great texture and flavor and plenty of cheese, though, this one fits the health bill without sacrificing on deliciousness. It can also provide HUGE servings sure to keep you full and satisfied on your busiest days. So, many things have improved for me in the years since I first started writing up my dating failures.

Meal Prep Chicken and Zucchini Parm Bake

This Meal Prep Chicken and Zucchini Parm Bake is simple to make, easy to save and packed with both nutrition and tastiness. It’s both freezer friendly and also able to last up to a week in the fridge so, no matter how many you’re cooking for, it has your needs covered.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Ingredients

  

• 4 cloves garlic minced
• 1/4 cup white onion chopped fine
• 4 medium zucchini
• Salt
• Pepper
• 1 lb lean ground chicken
• 1 cup marinara sauce
• 2 tablespoons Italian seasoned breadcrumbs
• 1/4 cup fresh torn basil
• 3/4 cup about 3 oz, reduced fat mozzarella cheese
• 2 tablespoons parmesan cheese

Instructions

 

• Step 1 Preheat oven to 400 degrees. Spray a 9×13 casserole dish with cooking spray
• Step 2 Add garlic and onion to a frying pan over medium heat. Cook for 2-3 minutes until they begin to soften
• Step 3 While garlic and onion cook, slice zucchini lengthwise and scoop out the fleshy, seedy part. Add the zucchini flesh to the frying pan along with ground chicken
• Step 4 Season zucchini shells with salt and pepper then cook chicken mixture over medium heat, stirring regularly and breaking up ground meat, until chicken is fully cooked through, about 5 minutes
• Step 5 Season chicken mixture to taste with salt and pepper then pour in marinara sauce and simmer for about 5 minutes. Stir in breadcrumbs and basil
• Step 6 While chicken mixture simmers, chop seasoned zucchini shells and spread evenly in the bottom of the prepared baking dish
• Step 7 Once excess liquid has simmered out of chicken mixture, pour over chopped zucchini
• Step 8 Sprinkle mozzarella and parmesan evenly over entire dish
• Step 9 Bake in preheated oven for about 15 minutes, cheese should be melted and edges should be bubbling

NOT-SO-PRO TIPS

As written, this recipe calls for 6 servings. If I’m looking for a heartier meal, though, I’ll sometimes cut that down to 4, larger but still light portions. I have made this dish with both ground chicken and ground turkey and both were delicious

I highly recommend trying Victoria’s Sauce. It’s lower in sugar than most prepared marinara sauces but so convenient and so tasty. If you want extra crisp zucchini, season with salt and leave for a few minutes before scooping out the flesh. This will draw out extra water giving your dish more crunch.

For gluten free, simply omit the breadcrumbs. I originally made this dish without them and it was still delicious. If you’d like to reheat your Chicken and Zucchini Parm Bake without a microwave, cover the dish with tinfoil and return to the oven at the same temperature for 10-15 minutes. You can then remove the foil and bake for 3-5 minutes for gooier cheese.