Looking for a wholesome, low-carb meal that’s bursting with bold Mediterranean flavor and just the right amount of spice? This Jalapeño Popper Mediterranean Chicken Zucchini Bake is a healthy comfort food dream come true. With a creamy base of Greek yogurt and cream cheese, tender chicken, roasted veggies, and a touch of heat from fresh jalapeños, this bake strikes the perfect balance between indulgence and nutrition.

Whether you’re on a low-carb or keto diet, trying to sneak more veggies into your meals, or just need a new weeknight dinner that actually excites your taste buds — this is the recipe to try.

Why You’ll Love This Recipe

• ✅ Low-carb & high-protein

• ✅ Vegetable-rich

• ✅ Family-friendly with adjustable spice

• ✅ Meal-prep friendly

• ✅ Quick & easy with simple ingredients

This dish takes inspiration from two beloved worlds — the creamy, spicy decadence of jalapeño poppers, and the bright, wholesome flair of Mediterranean cooking. The result? A comforting casserole that doesn’t leave you feeling heavy or weighed down.

Ingredients You’ll Need

Here’s everything you’ll need to make this delicious zucchini bake:

• 2 medium zucchini, sliced into ¼-inch rounds

• 2 cups cooked shredded chicken breast

• 2 fresh jalapeños, finely chopped (remove seeds for less heat)

• 1 small red onion, diced

• 1 red bell pepper, chopped

• 2 garlic cloves, minced

• 1 teaspoon dried oregano

• ½ teaspoon smoked paprika

• Salt and pepper, to taste

• 4 oz cream cheese, softened

• ½ cup Greek yogurt

• ½ cup crumbled feta cheese

• ½ cup shredded mozzarella cheese

• 1 tablespoon olive oil

• 2 tablespoons fresh parsley, chopped

• Optional: lemon wedges for serving

This combination creates a satisfying texture contrast — soft zucchini, creamy cheese, and juicy chicken — with bright herbs and spices that keep each bite exciting.

Kitchen Tools You’ll Need

To make this bake, you’ll need:

• 9×13-inch baking dish

• Large skillet or sauté pan

• Mixing spoon or spatula

• Knife and cutting board

• Measuring spoons and cups

• Oven and stovetop

• Broiler (optional for browning the top)

How to Make Jalapeño Popper Mediterranean Chicken Zucchini Bake

Step 1: Preheat and Prep

Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with non-stick spray or olive oil.

Step 2: Sauté Veggies

In a large skillet, heat the olive oil over medium heat. Add the diced red onion, bell pepper, minced garlic, and chopped jalapeños. Sauté for 4–5 minutes until softened and aromatic.

Step 3: Add Zucchini

Stir in the zucchini rounds and cook for another 3–4 minutes until slightly tender. Season with oregano, smoked paprika, salt, and pepper.

Note: Don’t overcook the zucchini at this stage — you want it to hold some texture in the final dish.

Step 4: Creamy Chicken Mixture

Stir in the cooked, shredded chicken, softened cream cheese, and Greek yogurt. Stir until everything is smooth and creamy, about 2–3 minutes.

Step 5: Add Feta

Remove the skillet from heat and fold in the crumbled feta cheese for a tangy pop of Mediterranean flavor.

Step 6: Assemble & Bake

Transfer the mixture into your prepared baking dish. Top evenly with shredded mozzarella.

Bake uncovered for 18–22 minutes until bubbly and heated through. For a golden brown top, broil on high for 2–3 minutes at the end.

Step 7: Garnish and Serve

Sprinkle with chopped fresh parsley and serve warm. Add lemon wedges on the side for an optional bright squeeze of citrus.

Recipe Tips & Tricks

• Use rotisserie chicken to save time — it’s perfect for this recipe.

• Make it spicier: Leave the jalapeño seeds in, or add a pinch of cayenne.

• Want it vegetarian? Sub the chicken for canned chickpeas or cooked lentils.

• Creamier texture tip: Let the cream cheese come to room temp before mixing — it blends more easily.

• Cheese alternatives: Swap mozzarella for Monterey Jack or provolone for a different flavor profile.

How to Store & Reheat Leftovers

This dish makes excellent leftovers and works well for meal prep:

• Refrigerator: Store in an airtight container for up to 4 days.

• Freezer: Portion into airtight containers and freeze for up to 2 months. Thaw overnight before reheating.

• Reheat: Warm individual portions in the microwave or cover the baking dish with foil and reheat in a 350°F oven for 10–15 minutes.

Note: The zucchini may release some extra moisture upon reheating. Drain off any excess if needed before serving.

What to Serve With It

This zucchini bake is satisfying on its own, but you can round out your meal with:

Side Ideas:

• Greek salad with olives, cucumber, and lemon dressing

• Toasted pita or low-carb flatbread

• Cauliflower rice for a full keto-friendly meal

• Roasted chickpeas for a crunchy topping

Drink Pairings:

• Crisp white wine, like Sauvignon Blanc or Pinot Grigio

• Iced mint tea

• Sparkling water with lemon or cucumber slices

Frequently Asked Questions (FAQ)

Can I use yellow squash instead of zucchini?

Yes! Yellow squash works just as well and adds a nice color variation.

Is this recipe keto?

Yes — it’s low in carbs and high in healthy fats and protein. Just make sure the yogurt you use is unsweetened and full-fat for best results.

Can I make this dairy-free?

You can try using dairy-free cream cheese, yogurt, and cheese alternatives. The texture and flavor will vary, but it can still be delicious.

What type of chicken works best?

Shredded rotisserie chicken or any leftover roasted chicken breast is perfect. You can also poach fresh chicken breasts for this dish.

Can I make it ahead?

Yes! Assemble the dish, cover, and refrigerate for up to 24 hours before baking. Add 5–7 extra minutes to the bake time if starting cold from the fridge.

A Fresh Take on Comfort Food

The Jalapeño Popper Mediterranean Chicken Zucchini Bake is a true celebration of fresh vegetables, zesty spices, and creamy cheese — all baked together into a wholesome, satisfying casserole. Whether you’re trying to eat low-carb, meal prep for the week, or impress your dinner guests with something new, this dish checks all the boxes.

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