This Healthy Smoky Chicken and Zucchini Bake is the ultimate easy sheet pan dinner, perfect for busy weeknights when you want something nutritious without the hassle. Tender bites of chicken breast and zucchini are tossed in a bold, smoky spice blend and roasted to perfection.
With caramelized onions and juicy chicken, this low-carb, high-protein meal delivers big flavor with minimal cleanup.
Recipe Details
- Flavor Profile: A savory and aromatic blend of smoked paprika, cumin, and garlic gives the chicken a deep, smoky taste that pairs beautifully with the sweet roasted onions and mild zucchini.
- Texture: The chicken stays juicy and tender, while the zucchini and onions soften and develop lovely roasted edges.
- Time: 10 minutes prep, 30 minutes bake time.
- Difficulty: Very Easy. It involves chopping, tossing, and baking.
What You’ll Need
To make this recipe, you will need a large bowl for mixing the marinade and tossing the ingredients. A baking dish (9×13 or similar) is essential for roasting. The ingredients rely on lean boneless skinless chicken breasts, fresh zucchini and onion, and a robust spice cabinet mix to create the smoky flavor profile.
Ingredient Notes
- Chicken Breast – Use 1 pound of boneless, skinless chicken breast cut into bite-sized pieces. Keeping the pieces uniform ensures they cook evenly alongside the vegetables.
- Zucchini – You need 1 medium zucchini. Slicing it vertically into four large pieces and then chopping it creates chunky bites that won’t turn into mush in the oven.
- Onion – A medium onion chopped into large pieces adds sweetness as it roasts. Cut the onion pieces to a similar size as the chicken so they don’t burn.
- Extra Virgin Olive Oil – This forms the base of the marinade, helping the spices adhere to the food and keeping the chicken moist during high-heat roasting.
- Smoked Paprika – This is the key ingredient for that signature smoky flavor. Do not substitute with regular paprika if possible.
- Cumin & Oregano – These spices add warmth and an earthy depth that complements the paprika perfectly.
- Garlic Powder – Adds a savory punch without the risk of burning fresh garlic at high temperatures.
Add-ins and Substitutions
- Vegetables – Bell peppers, mushrooms, or cherry tomatoes would be excellent additions to the roasting pan.
- Spice Level – If you like a little heat, add a pinch of cayenne pepper or red pepper flakes to the spice mix.
- Potatoes – For a heartier meal, you can add diced baby potatoes, but you may need to roast them for 10-15 minutes before adding the chicken and zucchini.
How to Make Healthy Smoky Chicken and Zucchini Bake
- Prep: Preheat the oven to 425°F.
- Make Marinade: Add the garlic powder, smoked paprika, dried oregano, cumin, sea salt, and pepper to a large bowl. Then, pour in the olive oil and whisk everything until a paste or marinade forms.
- Toss: Add the cut-up chicken pieces, onion chunks, and chopped zucchini to the bowl with the marinade. Toss well to ensure all the ingredients are fully coated in the seasonings.
- Marinate (Optional): For extra flavor, you can let this mixture marinate for 15 minutes or up to 24 hours in the refrigerator. However, you can also bake it immediately.
- Bake: Transfer the chicken and veggies to a baking dish, spreading them out into an even layer. Bake uncovered at 425°F for 30 minutes, or until the chicken is cooked through and the vegetables are tender.
- Serve: Enjoy while hot and serve with fluffy quinoa or buttery rice.
Pro Tip: Don’t overcrowd the baking dish! If the chicken and vegetables are piled on top of each other, they will steam instead of roast. Use a large enough dish (or a baking sheet) so they are in a single layer for the best roasted texture.
Recipe Tips
- Uniform Chopping: Try to cut the chicken, onion, and zucchini into pieces that are roughly the same size. This ensures they all finish cooking at the same time.
- Check the Zucchini: Zucchini cooks fast. If you prefer it with a bit of a bite (al dente), cut the chunks slightly larger than the chicken pieces.
- High Heat: Roasting at 425°F is crucial. The high heat seals in the chicken juices and caramelizes the vegetables rather than drying them out.
FAQs
- Can I use chicken thighs? Yes, boneless skinless chicken thighs work wonderfully and will stay even juicier. You might need to add a few minutes to the cooking time.
- Is this keto? Yes, this recipe is naturally low carb, gluten-free, and keto-friendly.
- How do I store leftovers? Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
Serving Suggestions
- Grains: As suggested, this is delicious over quinoa or buttery rice to soak up the spiced juices.
- Salad: A fresh Greek salad or a simple green salad with lemon dressing lightens up the meal.
- Sauce: A dollop of tzatziki or a squeeze of fresh lemon juice on top adds a bright finish.
Make This Recipe in Advance
- Marinade Prep: You can chop the chicken and vegetables and toss them in the marinade the morning of or the night before. Store in a ziplock bag or covered bowl in the fridge until dinner time.
- Meal Prep: This recipe reheats well, making it a great option for meal prepping healthy lunches for the week.
Healthy Smoky Chicken and Zucchini Bake
- Total Time: 40 minutes
- Yield: 2-3 Servings 1x
Description
This Healthy Smoky Chicken and Zucchini Bake is the ultimate easy sheet pan dinner, perfect for busy weeknights when you want something nutritious without the hassle. Tender bites of chicken breast and zucchini are tossed in a bold, smoky spice blend and roasted to perfection. With caramelized onions and juicy chicken, this low-carb, high-protein meal delivers big flavor with minimal cleanup.
Ingredients
The Chicken & Vegetables
- 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
- 1 medium onion, chopped into large chunks (similar size to chicken)
- 1 medium zucchini, quartered lengthwise and chopped into chunks
- 2 tablespoons extra virgin olive oil
The Smoky Spice Blend
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1 teaspoon sea salt (or to taste)
- 1/4 teaspoon freshly cracked black pepper
Instructions
Prep
Preheat your oven to 425°F (220°C).
Make Marinade
In a large bowl, whisk together the garlic powder, smoked paprika, dried oregano, cumin, salt, and pepper with the olive oil until a paste forms.
Toss
Add the chicken pieces, onion chunks, and chopped zucchini to the bowl. Toss well until every piece is evenly coated in the seasoning paste. Optional: You can bake immediately, or let it marinate in the fridge for 15 minutes (up to 24 hours) for deeper flavor.
Bake
Transfer the mixture to a baking dish or large sheet pan. Spread the ingredients out into a single layer. Bake uncovered for 30 minutes, or until the chicken is cooked through and the vegetables are tender and slightly caramelized.
Serve
Enjoy hot, served over fluffy quinoa, buttery rice, or cauliflower rice for a lighter option.
Notes
Don’t Overcrowd: Use a large enough baking dish or sheet pan so the ingredients aren’t piled on top of each other. If crowded, the vegetables will steam and get soggy instead of roasting and developing caramelized edges.
Uniform Cuts: Try to cut the chicken and onions into pieces of roughly the same size so they cook at the same rate.
Zucchini Texture: Zucchini cooks faster than chicken. If you prefer your zucchini with a bit of a bite (al dente), cut those chunks slightly larger than the chicken pieces.
Chicken Thighs: Boneless, skinless chicken thighs are a great substitute if you prefer dark meat; they stay juicy and withstand high heat well.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner / Sheet Pan
- Method: Roasting
- Cuisine: Healthy American
Nutrition
- Serving Size: 1/3 of Recipe
- Calories: 280
- Sugar: 3g
- Sodium: 800mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 34g
- Cholesterol: 85mg
Keywords: sheet pan chicken, healthy chicken recipes, smoky chicken, zucchini recipes, keto dinner ideas, meal prep chicken, low carb bake, easy weeknight meals
