🎉 Introduction
If you’re looking for a dinner that’s both wholesome and full of flavor, this Healthy Chicken Breast with Zucchini and Squash recipe is a must-try. Lean chicken breast is seasoned with garlic, lemon, and Italian herbs, then paired with tender zucchini and yellow squash for a light, colorful, and heart-friendly dish.
Not only is this recipe packed with protein and fiber, but it’s also naturally low in cholesterol and saturated fat, making it an excellent option for anyone focused on healthier eating. Bright lemon zest and juice elevate the flavors, while olive oil ensures everything roasts or sautés to golden perfection.
It’s quick enough for busy weeknights but elegant enough to serve at a dinner party. Whether you’re meal-prepping or making a fresh family dinner, this dish proves that eating healthy can also be delicious and satisfying.
🧰 Equipment Needed
- Large skillet or sauté pan (or sheet pan if roasting)
- Cutting board and sharp knife
- Mixing bowl
- Measuring spoons
- Tongs or spatula
- Citrus zester or grater
🛒 Ingredients
Protein:
- 1 ¼ lbs boneless chicken breasts
Vegetables & Aromatics:
- 10 oz zucchini, sliced into half-moons
- 10 oz yellow squash, sliced into half-moons
- 1 lemon, juice and zest
- 1 tsp garlic powder
Seasonings:
- 3 tsp Italian seasoning
- Salt and black pepper, to taste
Oil:
- 2 tbsp olive oil
👩🍳 Directions
Step 1: Prep Ingredients
- Slice zucchini and yellow squash into half-moons.
- Zest and juice the lemon.
- Pat chicken breasts dry with paper towels.
Step 2: Season Chicken
- In a bowl, rub chicken with 1 tbsp olive oil.
- Sprinkle with garlic powder, Italian seasoning, salt, and black pepper.
- Set aside to marinate briefly while preparing vegetables.
Step 3: Cook Vegetables
- Heat 1 tbsp olive oil in a large skillet over medium heat.
- Add zucchini and squash. Season with salt, pepper, and a pinch of Italian seasoning.
- Cook for 5–7 minutes until tender-crisp, stirring occasionally.
- Remove from skillet and set aside.
Step 4: Cook Chicken
- In the same skillet, add chicken breasts.
- Sear for 5–6 minutes per side until golden brown and cooked through (internal temp: 165°F / 74°C).
- Reduce heat if needed to avoid burning.
Step 5: Add Lemon Flavor
- Once chicken is cooked, add lemon juice and zest to the skillet.
- Toss chicken to coat in the bright citrusy sauce.
Step 6: Combine & Serve
- Return zucchini and squash to the skillet.
- Stir everything together for 1–2 minutes so flavors meld.
- Serve hot, garnished with extra lemon zest or fresh herbs if desired.
🍽️ Servings & Timing
- Servings: 4 portions
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
🧊 Storage & Reheating
- Refrigerator: Store leftovers in airtight containers for up to 3 days.
- Freezer: Freeze cooked chicken separately for up to 2 months. Thaw overnight before reheating.
- Reheating: Warm gently in a skillet over medium heat or microwave with a splash of broth or lemon juice to keep it moist.
🥄 Variations
- Spicy Kick: Add crushed red pepper flakes or chili powder to the chicken seasoning.
- Herb Swap: Replace Italian seasoning with fresh rosemary or thyme for a different flavor.
- Low-Carb Meal: Serve with cauliflower rice instead of grains.
- Mediterranean Twist: Add cherry tomatoes and a sprinkle of feta cheese before serving.
- Meal Prep Version: Cook extra chicken and vegetables, portion into containers, and refrigerate for grab-and-go lunches.
❓ 10 FAQs
- Can I grill the chicken instead of pan-searing?
- Yes! Grilled chicken pairs beautifully with zucchini and squash.
- Do I have to peel the zucchini and squash?
- No, the skins are tender and add nutrients—just wash well.
- Can I use chicken thighs instead of breasts?
- Yes, thighs are juicier and work well here.
- What other vegetables can I add?
- Bell peppers, asparagus, or cherry tomatoes are great additions.
- Is this recipe low cholesterol?
- Yes, chicken breast, olive oil, and veggies make this a heart-friendly dish.
- How do I know when chicken is done?
- Use a meat thermometer—165°F (74°C) ensures safe, juicy chicken.
- Can I make this dish ahead?
- Yes, it stores and reheats well for meal prep.
- Can I roast instead of sautéing?
- Definitely. Place chicken and veggies on a sheet pan, season, and roast at 400°F (200°C) for 20–25 minutes.
- What sides pair best with this recipe?
- Brown rice, quinoa, couscous, or a simple side salad.
- Can I double the recipe?
- Yes, just use a larger skillet or two sheet pans if roasting.
🏁 Conclusion
This Healthy Chicken Breast with Zucchini and Squash recipe is the perfect balance of fresh, light, and flavorful. With bright lemon, garlic, and Italian herbs, it transforms simple ingredients into a dish that’s heart-healthy and satisfying.
Ready in just 30 minutes, it’s ideal for busy nights, meal prep, or a wholesome dinner the whole family can enjoy. Whether sautéed or roasted, this recipe will become a staple in your rotation for its simplicity and delicious results.
Healthy Chicken Breast with Zucchini and Squash: Easy Low Cholesterol Dinner Recipe for All
If you’re looking for a dinner that’s both wholesome and full of flavor, this Healthy Chicken Breast with Zucchini and Squash recipe is a must-try. Lean chicken breast is seasoned with garlic, lemon, and Italian herbs, then paired with tender zucchini and yellow squash for a light, colorful, and heart-friendly dish.
Not only is this recipe packed with protein and fiber, but it’s also naturally low in cholesterol and saturated fat, making it an excellent option for anyone focused on healthier eating. Bright lemon zest and juice elevate the flavors, while olive oil ensures everything roasts or sautés to golden perfection.
It’s quick enough for busy weeknights but elegant enough to serve at a dinner party. Whether you’re meal-prepping or making a fresh family dinner, this dish proves that eating healthy can also be delicious and satisfying.
Ingredients
Equipment
Method
Step 1: Prep Ingredients
- Slice zucchini and yellow squash into half-moons.
- Zest and juice the lemon.
- Pat chicken breasts dry with paper towels.
Step 2: Season Chicken
- In a bowl, rub chicken with 1 tbsp olive oil.
- Sprinkle with garlic powder, Italian seasoning, salt, and black pepper.
- Set aside to marinate briefly while preparing vegetables.
Step 3: Cook Vegetables
- Heat 1 tbsp olive oil in a large skillet over medium heat.
- Add zucchini and squash. Season with salt, pepper, and a pinch of Italian seasoning.
- Cook for 5–7 minutes until tender-crisp, stirring occasionally.
- Remove from skillet and set aside.
Step 4: Cook Chicken
- In the same skillet, add chicken breasts.
- Sear for 5–6 minutes per side until golden brown and cooked through (internal temp: 165°F / 74°C).
- Reduce heat if needed to avoid burning.
Step 5: Add Lemon Flavor
- Once chicken is cooked, add lemon juice and zest to the skillet.
- Toss chicken to coat in the bright citrusy sauce.
Step 6: Combine & Serve
- Return zucchini and squash to the skillet.
- Stir everything together for 1–2 minutes so flavors meld.
- Serve hot, garnished with extra lemon zest or fresh herbs if desired.
Notes
🧊 Storage & Reheating
Refrigerator: Store leftovers in airtight containers for up to 3 days.
Freezer: Freeze cooked chicken separately for up to 2 months. Thaw overnight before reheating.
Reheating: Warm gently in a skillet over medium heat or microwave with a splash of broth or lemon juice to keep it moist.
🥄 Variations
Spicy Kick: Add crushed red pepper flakes or chili powder to the chicken seasoning.
Herb Swap: Replace Italian seasoning with fresh rosemary or thyme for a different flavor.
Low-Carb Meal: Serve with cauliflower rice instead of grains.
Mediterranean Twist: Add cherry tomatoes and a sprinkle of feta cheese before serving.
Meal Prep Version: Cook extra chicken and vegetables, portion into containers, and refrigerate for grab-and-go lunches.
❓ 10 FAQs
Can I grill the chicken instead of pan-searing?
Yes! Grilled chicken pairs beautifully with zucchini and squash.
Do I have to peel the zucchini and squash?
No, the skins are tender and add nutrients—just wash well.
Can I use chicken thighs instead of breasts?
Yes, thighs are juicier and work well here.
What other vegetables can I add?
Bell peppers, asparagus, or cherry tomatoes are great additions.
Is this recipe low cholesterol?
Yes, chicken breast, olive oil, and veggies make this a heart-friendly dish.
How do I know when chicken is done?
Use a meat thermometer—165°F (74°C) ensures safe, juicy chicken.
Can I make this dish ahead?
Yes, it stores and reheats well for meal prep.
Can I roast instead of sautéing?
Definitely. Place chicken and veggies on a sheet pan, season, and roast at 400°F (200°C) for 20–25 minutes.
What sides pair best with this recipe?
Brown rice, quinoa, couscous, or a simple side salad.
Can I double the recipe?
Yes, just use a larger skillet or two sheet pans if roasting.
🏁 Conclusion
This Healthy Chicken Breast with Zucchini and Squash recipe is the perfect balance of fresh, light, and flavorful. With bright lemon, garlic, and Italian herbs, it transforms simple ingredients into a dish that’s heart-healthy and satisfying. Ready in just 30 minutes, it’s ideal for busy nights, meal prep, or a wholesome dinner the whole family can enjoy. Whether sautéed or roasted, this recipe will become a staple in your rotation for its simplicity and delicious results.
This Healthy Chicken Breast with Zucchini and Squash recipe is the perfect balance of fresh, light, and flavorful. With bright lemon, garlic, and Italian herbs, it transforms simple ingredients into a dish that’s heart-healthy and satisfying. Ready in just 30 minutes, it’s ideal for busy nights, meal prep, or a wholesome dinner the whole family can enjoy. Whether sautéed or roasted, this recipe will become a staple in your rotation for its simplicity and delicious results.
