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