Chicken Mushroom Zucchini Bake (Low Carb)

Description

This Chicken Mushroom Zucchini Bake is a wholesome, hearty, and low-carb casserole-style dish. Tender chicken, earthy mushrooms, and fresh zucchini come together with spring onions, eggs, cottage cheese, and gooey mozzarella. Perfect for meal prep, family dinners, or as a healthy comfort food option that’s both filling and nutritious.

 Ingredients For Chicken Mushroom Zucchini Bake (Low Carb)

• 2 medium chicken breasts (cooked & shredded or diced)

• 2 medium zucchinis (sliced into rounds)

• 1 cup mushrooms (sliced)

• 3 spring onions (chopped)

• 1 cup cottage cheese

• 1 cup shredded mozzarella cheese

• 3 large eggs

• 2 tbsp olive oil or butter (for sautéing)

• 2 cloves garlic (minced)

• 1 tsp dried Italian seasoning (or oregano/basil/thyme mix)

• Salt & black pepper to taste

• Fresh parsley (for garnish, optional)

 Instructions

1. Preheat oven to 375°F (190°C). Grease a 9×13 inch baking dish.

2. Sauté veggies: In a skillet, heat olive oil and sauté mushrooms, zucchini slices, garlic, and spring onions until softened (5–7 mins).

3. Mix filling: In a large bowl, combine the cooked chicken, cottage cheese, mozzarella (reserve a little for topping), eggs, seasonings, and sautéed veggies. Mix well.

4. Assemble bake: Pour mixture into prepared baking dish. Spread evenly. Sprinkle remaining mozzarella on top.

5. Bake for 30–35 minutes, until golden brown and set in the center.

6. Serve warm, garnished with parsley if desired.

 Servings

• Serves 6 people

 Nutritional Info (per serving, approx.)

• Calories: 240 kcal

• Protein: 22 g

• Carbohydrates: 6 g

• Fiber: 1.5 g

• Net Carbs: 4.5 g

• Fat: 14 g

Notes

• You can substitute ricotta cheese for cottage cheese for a creamier texture.

• For extra flavor, add cooked bacon bits, sun-dried tomatoes, or bell peppers.

• Great for meal prep: refrigerate leftovers up to 4 days or freeze in portions for 2–3 months.

Tips

• Drain zucchini: Lightly salt zucchini slices and pat dry before sautéing to avoid excess water.

• Use rotisserie chicken for quick prep.

• Sprinkle with Parmesan cheese before baking for extra crispiness.

• Let the bake rest for 5–10 minutes before slicing so it holds together better.

 Benefits

• Low carb & high protein – perfect for keto or weight management.

• Vegetable-rich – provides fiber, vitamins, and antioxidants.

• Comfort food made healthy – cheesy, satisfying, but without heavy carbs.

• Meal prep friendly – reheats well without losing flavor.

Q & A

Q: Can I make this dairy-free?
A: Yes! Substitute cottage cheese and mozzarella with dairy-free alternatives like almond ricotta or vegan mozzarella.

Q: Can I use raw chicken instead of cooked?
A: Yes, but cut it into small cubes and cook in the skillet with the mushrooms before mixing into the bake.

Q: Is it freezer friendly?
A: Absolutely! Bake fully, cool completely, portion, and freeze for up to 3 months. Reheat in oven for best texture.

Q: Can I add more veggies?
A: Definitely! Spinach, bell peppers, or broccoli are excellent additions.