Healthy Chicken Breast with Zucchini and Squash is a quick, bright dinner that cooks in one pan. This recipe keeps calories low, flavor high, and cleanup easy — perfect for busy weeknights. The lemon and Italian seasoning lift the dish, and the tender chicken pairs well with simple sides. For a light fruit side or bright salad idea, check this guide: Fruits That Pair With Carrots.
Why You’ll Love This Recipe
- Quick & Easy: Ready in about 20–30 minutes.
- Simple Ingredients: Few items you likely already have.
- Healthy Choice: Lean chicken and lots of fresh veggies.
- Bright Flavor: Lemon zest and juice add refreshing notes.
- Family Friendly: Mild, crowd-pleasing spices.
This dish stands out because you cook everything in one skillet, keeping the chicken juicy while the zucchini and squash stay slightly crisp. It feels fresh and homey — great for a weeknight that still wants to impress.
Ingredients :
- For the chicken:
- 1 1/4 lbs boneless chicken breasts, cut into bite-size pieces (see note on cuts below)
- Salt and black pepper to taste
- For cooking:
- 2 tablespoons olive oil
- Vegetables:
- 10 oz zucchini, sliced (about 1 medium)
- 10 oz yellow squash, sliced (about 1 medium)
- Seasoning:
- 1 teaspoon garlic powder
- 3 teaspoons Italian seasoning (divide between chicken and veggies)
- Bright finish:
- Juice and zest of 1 lemon
- Optional garnish:
- Fresh parsley, chopped
Note: If you are unsure which cut to use, read this short guide on the difference between a chicken breast and a chicken cutlet.
Directions :
- Season diced chicken breast with salt, pepper, Italian seasoning, and garlic powder in a bowl.
- Heat a large skillet over medium-high heat. Add olive oil.
- Cook seasoned chicken pieces in the skillet for about 5-6 minutes on one side until browned, then flip and cook another 4-5 minutes until cooked through.
- Add zucchini and yellow squash to the skillet, stirring gently to combine. Season with remaining Italian seasoning, garlic powder, salt, and pepper.
- Cook for an additional 3-4 minutes until vegetables are tender yet crisp.
- Stir in lemon juice, lemon zest, and garnish with fresh parsley before serving.
How to Make Healthy Chicken Breast with Zucchini and Squash
- Prep the ingredients first. Cut the chicken into even 1-inch pieces so they cook the same. Slice zucchini and squash about 1/4-inch thick for a quick, crisp bite. Pat chicken dry with a paper towel — dry meat browns better.
- Season the chicken. Put the chicken in a bowl and sprinkle with 1 teaspoon garlic powder, 2 teaspoons Italian seasoning, salt, and black pepper. Toss so each piece is coated. This builds a simple, even flavor.
- Heat the pan. Place a large skillet over medium-high heat and add 2 tablespoons olive oil. Wait until the oil shimmers but does not smoke — this ensures a golden sear.
- Brown the chicken. Add the chicken pieces in a single layer. Cook without moving for 5–6 minutes until the bottoms are golden. Flip pieces and cook another 4–5 minutes. Check one piece: the inside should be no longer pink and juices should run clear.
- Add the vegetables. Push the chicken to one side, add zucchini and yellow squash, or toss together if there is room. Sprinkle the remaining 1 teaspoon Italian seasoning, a little extra garlic powder, salt, and pepper. Stir to combine.
- Cook until tender-crisp. Sauté vegetables with the chicken for 3–4 minutes. Watch them — you want tender but not mushy. They should still hold their shape.
- Finish with lemon. Remove the pan from heat. Squeeze the juice of one lemon over the dish and grate the zest on top. Toss once to blend flavors.
- Garnish and serve. Sprinkle chopped fresh parsley if you like. Serve right away for best texture.
Mini-tip: If the chicken cooks too fast on the outside but is raw inside, lower the heat and cover the skillet for 1–2 minutes to finish cooking through.
How to Serve Healthy Chicken Breast with Zucchini and Squash
- Serve on warm plates to keep the chicken juicy.
- Pair with a small side of brown rice, quinoa, or a slice of crusty bread.
- Add a simple green salad or roasted potatoes for a fuller meal.
- For a lighter option, serve over mixed greens with a drizzle of olive oil and extra lemon.
How to Store Healthy Chicken Breast with Zucchini and Squash
- Refrigerator: Cool to room temperature, transfer to an airtight container, and store up to 3 days.
- Freezer: Not ideal for texture, but you can freeze up to 2 months in a freezer-safe container. Thaw overnight in the fridge before reheating.
- Reheat: Warm gently in a skillet over low heat with a splash of water or olive oil to keep it moist. Microwaving works too — cover and reheat in short intervals.
Tips to Make Healthy Chicken Breast with Zucchini and Squash
- Cut pieces evenly so cooking time stays uniform.
- Do not overcrowd the pan; cook in batches if needed to keep a good sear.
- Use fresh lemon for best bright flavor — bottled lemon can be flat.
- If zucchini releases a lot of water, drain excess before finishing to avoid sogginess.
- For extra flavor, add a pinch of red pepper flakes or a sprinkle of grated Parmesan.
Variation (if any)
- Add cherry tomatoes in the last 2 minutes for color and sweetness.
- Swap chicken for turkey breast pieces or firm tofu to make it meat-free.
- Stir in a spoonful of pesto at the end for an herb-rich twist.
- Use different herbs: replace Italian seasoning with herbes de Provence or fresh thyme.
Frequently Asked Questions (FAQ)
Can I use frozen zucchini or squash?
Yes, but thaw and drain them well before adding. Frozen veg releases more water, which can make the dish watery. Pat dry to keep a good texture.
How do I know when the chicken is fully cooked?
Cut one larger piece open; the inside should be white with no pink and juices should run clear. You can also use a meat thermometer — 165°F (74°C) is safe.
Is this recipe low-carb or keto-friendly?
Yes, the main ingredients are low in carbs. Skip any starchy sides and serve with a green salad or cauliflower rice for a keto meal.
Can I make this ahead for meal prep?
You can cook and store in the fridge for up to 3 days. Keep the vegetables slightly undercooked if you plan to reheat, so they don’t get too soft.
Conclusion
This Healthy Chicken Breast with Zucchini and Squash is a fast, simple dish that feels fresh and satisfying. It wins for quick prep, few ingredients, and a bright lemon finish that lifts the whole plate. Try it on a busy night or when you want a light, healthy meal that still comforts. If you liked this recipe, please leave a comment and a star rating — it helps others find it. Share it on social media and tell us: what variation did you try? For a similar lemony, skillet chicken-and-vegetable idea, see this recipe: Skillet Lemon Parmesan Chicken with Zucchini – Cooking Classy.
Print
Healthy Chicken Breast with Zucchini and Squash
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Gluten-Free, Low-Carb
Description
A quick and healthy one-pan dinner featuring juicy chicken breast with tender zucchini and squash, brightened with lemon and Italian seasoning.
Ingredients
- 1 1/4 lbs boneless chicken breasts, cut into bite-size pieces
- Salt and black pepper to taste
- 2 tablespoons olive oil
- 10 oz zucchini, sliced
- 10 oz yellow squash, sliced
- 1 teaspoon garlic powder
- 3 teaspoons Italian seasoning (divided)
- Juice and zest of 1 lemon
- Fresh parsley, chopped (optional garnish)
Instructions
- Season diced chicken breast with salt, pepper, 2 teaspoons Italian seasoning, and garlic powder in a bowl.
- Heat a large skillet over medium-high heat. Add olive oil.
- Cook seasoned chicken pieces in the skillet for about 5-6 minutes until browned, then flip and cook another 4-5 minutes until cooked through.
- Add zucchini and yellow squash to the skillet, stirring gently to combine. Season with remaining 1 teaspoon Italian seasoning, garlic powder, salt, and pepper.
- Cook for an additional 3-4 minutes until vegetables are tender yet crisp.
- Stir in lemon juice and zest, and garnish with fresh parsley before serving.
Notes
For best results, cut chicken pieces evenly and do not overcrowd the pan to maintain a good sear.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 330
- Sugar: 5g
- Sodium: 250mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 80mg