Can a healthy meal really be fast, delicious, and satisfying? With this Healthy Chicken Breast with Zucchini & Squash recipe, the answer is a mouthwatering YES. One-skillet recipes are surging in popularity, with over 60% of home cooks searching for “healthy one-pan meals” according to recent Google data. This recipe is your answer to midweek madness — a juicy, golden-seared chicken breast with tender squash and zucchini, all brightened with lemon and sprinkled with parmesan. It’s gluten-free, low-carb, packed with protein, and ready in 20 minutes flat.
Ingredients
- 1.5 lbs boneless, skinless chicken breasts (cut into chunks)
- 1 medium zucchini, sliced into rounds
- 1 medium yellow squash, sliced into rounds
- 1 tbsp olive oil
- 1 tbsp lemon juice (plus lemon slices for garnish)
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp paprika
- Salt & pepper to taste
- 1/4 cup grated parmesan cheese (optional)
- Fresh chopped parsley (for garnish)
Step-by-Step Instructions
Step 1: Season the Chicken
- In a large bowl, toss chicken breast chunks with garlic powder, onion powder, paprika, salt, and pepper.
- Drizzle in the olive oil and mix well to coat evenly.
Step 2: Sear the Chicken
- Heat a large skillet over medium-high heat. Add the seasoned chicken in a single layer.
- Cook for 6–8 minutes, stirring occasionally, until golden brown and cooked through. Remove and set aside.
Step 3: Cook the Vegetables
- In the same skillet, add zucchini and yellow squash with a pinch of salt. Sauté for 4–5 minutes until just tender.
- Drizzle lemon juice over the vegetables and stir to combine.
Step 4: Combine and Finish
- Return the chicken to the skillet and toss everything together.
- Sprinkle parmesan over the top, garnish with parsley and lemon slices, and serve warm.
Variations
- Add cherry tomatoes for extra freshness and color.
- Substitute chicken with shrimp for a seafood variation.
- Use Italian seasoning instead of paprika for a different flavor profile.
- Top with crushed red pepper for a spicy kick.
Cooking Note
- Cut chicken into even chunks for consistent cooking.
- Don’t overcrowd the pan — sear in batches if needed.
- Use a non-stick or cast iron skillet for the best golden-brown finish.
Serving Suggestions
Serve this skillet chicken over cauliflower rice, quinoa, or a bed of arugula for a refreshing low-carb dinner. Pair with a chilled sparkling water with lemon or a glass of dry white wine for a more elegant meal.
Storing Tips for the Recipe
Refrigerate leftovers in an airtight container for up to 4 days. For meal prep, divide into portions and reheat gently in a skillet or microwave. Avoid freezing as squash texture may become too soft upon thawing.
Timing
Prep Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes (50% faster than average chicken dinner recipes)
Yield: 4 servings
Nutritional Information (Per Serving)
Calories: 320
Protein: 38g
Sodium: 480mg
Healthier Alternatives for the Recipe
Skip the cheese for a dairy-free version or use nutritional yeast for a vegan-friendly flavor boost. Use skinless chicken thighs for more flavor with similar macros. Opt for avocado oil instead of olive oil for a neutral taste and higher smoke point.
Common Mistakes to Avoid
- Overcooking chicken: Leads to dryness. Use a meat thermometer to ensure doneness at 165°F.
- Undercooked vegetables: Slice them evenly for uniform texture.
- Skipping seasoning: Don’t forget to season the squash for full flavor.
- Overcrowding the skillet: This traps moisture and prevents browning.
Conclusion
This chicken breast with zucchini and squash recipe is proof that simple ingredients can deliver gourmet flavor in just minutes. It’s a go-to low-carb, high-protein meal that doesn’t sacrifice taste or texture. Try it tonight, and don’t forget to share your skillet creations or twist on the recipe in the comments below!
Frequently Asked Questions (FAQs)
Q1: Can I use frozen zucchini and squash?
A: It’s best to use fresh. Frozen veggies may release too much water during cooking.
Q2: Is this recipe keto-friendly?
A: Yes — it’s low-carb, high-protein, and perfect for keto diets.
Q3: What other vegetables work in this recipe?
A: Bell peppers, mushrooms, or asparagus make great additions.
Q4: Can I make this ahead of time?
A: Absolutely. Cook it ahead and reheat for quick weekday meals.
Chicken Breast with Zucchini & Squash
- Total Time: 20 minutes
- Yield: 4 servings 1x
Description
Try this easy, low-carb chicken with zucchini and squash recipe – a perfect weeknight skillet meal loaded with flavor and protein!
Ingredients
1.5 lbs boneless, skinless chicken breasts (cut into chunks)
1 medium zucchini, sliced
1 medium yellow squash, sliced
1 tbsp olive oil
1 tbsp lemon juice (plus slices for garnish)
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp paprika
Salt & pepper to taste
1/4 cup grated parmesan cheese (optional)
Fresh chopped parsley (for garnish)
Instructions
1. In a large bowl, toss chicken with garlic powder, onion powder, paprika, salt, pepper, and olive oil.
2. Heat skillet over medium-high heat. Sear chicken for 6–8 minutes until cooked and browned. Remove from skillet.
3. Add zucchini and squash to the skillet. Cook for 4–5 minutes until just tender.
4. Drizzle lemon juice over veggies and stir to coat.
5. Return chicken to skillet, mix everything, sprinkle with parmesan, garnish with parsley and lemon, then serve.
Notes
Cut chicken evenly to ensure uniform cooking.
Don’t overcrowd the skillet to keep the chicken golden and seared.
Best served fresh but can be stored for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 3g
- Sodium: 480mg
- Fat: 17g
- Saturated Fat: 5g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 38g
- Cholesterol: 85mg