When heat wave strikes, I’m obsessed with making layered low carb casseroles like zucchini lasagna and this chicken zucchini casserole with enchilada sauce. They are time consuming but I don’t care because it’s a creation, a piece of art, a healthy lab experiment. I just love to throw everything together and see what happens (many food Gods prayers are usually involved). And then I end up with delicious veggie, protein and flavour packed casserole that is low in carbs. Isn’t that every mom’s summer dream?! Besides “is it school yet?!”
Tips for Best Low Carb Chicken Zucchini Casserole
- Zucchini noodle sheets replace high in carbs tortilla or pasta. I highly recommend to get yourself a sharp mandoline, cut resistant gloves and take advantage of dirt cheap, healthy and filling zucchini the 2 months of summer it’s in abundance.
- Gigantic garden zucchini would be perfect for this chicken and zucchini casserole – just slice in rounds.
- Any type of chicken works – breast, thigh, leftover grilled chicken breast, baked chicken breast, rotisserie chicken etc.
- Ground turkey or shredded leftover turkey would be great (especially if you are reading this recipe Thanksgiving/Christmas time).
Enjoy!
MY LATEST RECIPESHow to Make Chicken Zucchini Casserole
- You can slice zucchini using mandoline or grater with slicing blade. I highly recommend to wear cut resistant gloves.
- In 9 x 13 baking dish, place sliced zucchini in a single layer and sprinkle with salt, repeating with remaining zucchini. Set aside for 30 minutes. Salt will pull away moisture from zucchini making less watery chicken and zucchini casserole.
- Sprinkle chicken with taco seasoning and using tongs toss to coat. Preheat large skillet on medium heat, swirl oil to coat and add chicken. Cook for 5 minutes or until white edges appear, turn and cook for 5 more minutes or until cooked through.
- Transfer to a cutting board and shred with 2 forks. Set aside.
- In a medium bowl, add tomato sauce, taco seasoning, jalapeno, cumin, garlic powder, salt and pepper; stir to combine and set aside.
- Preheat oven to 375 degrees F. Pat dry each zucchini layer with paper towels transferring to another dish (plate). You want to absorb moisture between each zucchini layer as much as possible.
- Wipe dry the baking dish, spread a few tablespoons of enchilada sauce and sprinkle with quinoa.
- Place sliced zucchini overlapping a bit to create a single layer. Top with 1/3 of shredded chicken, then a bit of cheese (reserving a bit more than half for the top) and 1/3 of enchilada sauce. Inside layers of zucchini don’t have to look perfect.
- Repeat until you run out of ingredients finishing with a layer of zucchini, topped with a bit of enchilada sauce, then sprinkled with remaining cheese. If you would like a nice weave of zucchini on top, reserve a bit more zucchini noodles than for a regular layer.
- Bake covered with aluminum foil or silicone lid for 30 minutes, then uncover and bake for another 20 minutes. Let stand for 20 minutes before slicing. Cut into 8 slices and serve hot.
Chicken Zucchini Casserole
Low Carb Chicken Zucchini Casserole with layers of cooked shredded chicken, zucchini noodle sheets and super easy healthy enchilada sauce. Lots of fiber, vegetables and protein in this dish.
- Prep Time: 25 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 15 minutes
- Yield: 8 servings
Ingredients
- 2 lbs zucchini, cut lengthwise into 1/8″ thick slices
- 1 lb chicken thighs or breasts, boneless & skinless
- 28 oz tomato sauce, low sodium
- 3 tsp low sodium organic taco, divided
- 1 tbsp jalapeno, minced
- 2 tsp maple syrup or honey
- 1 tsp cumin, ground
- 1 tsp garlic powder
- 1/4 tsp salt + more for zucchini
- 1/4 tsp black pepper, ground
- 1 tsp avocado oil
- 1/4 cup quinoa, uncooked
- 1 1/2 cups (7 oz) any hard cheese, shredded
Instructions
- In 9 x 13 baking dish, place sliced zucchini in a single layer and sprinkle with salt, repeating with remaining zucchini. Set aside for 30 minutes. Salt will pull away moisture from zucchini making less watery chicken and zucchini casserole.
- Sprinkle chicken with 1 tsp taco seasoning and using tongs toss to coat. Preheat large skillet on medium heat, swirl oil to coat and add chicken. Cook for 5 minutes or until white edges appear, turn and cook for 5 more minutes or until cooked through. Transfer to a cutting board and shred with 2 forks. Set aside.
- In a medium bowl, add tomato sauce, 2 tsp taco seasoning, jalapeno, maple syrup, cumin, garlic powder, salt and pepper; stir to combine and set aside.
- Preheat oven to 375 degrees F. Pat dry each zucchini layer with paper towels transferring to another dish (plate). You want to absorb moisture between each zucchini layer as much as possible.
- Wipe dry the baking dish, spread a few tablespoons of tomato sauce mixture and sprinkle with quinoa (helps to absorb liquids). Place sliced zucchini overlapping a bit to create a single layer. Top with 1/3 of shredded chicken, then a bit of cheese (reserving a bit more than half for the top) and 1/3 of tomato sauce. Repeat until you run out of ingredients finishing with a layer of zucchini, topped with a bit of tomato sauce, then sprinkled with remaining cheese.
- Bake covered with aluminum foil or silicone lid for 30 minutes, then uncover and bake for another 20 minutes. Let stand for 20 minutes before slicing. Cut into 8 slices and serve hot.
Store: Refrigerate in an airtight glass container for up to 5 days.
Make Ahead: Assemble and refrigerate tightly covered for up to 24 hours, then bake.
Freeze: Do not.
Notes
You can use any cooked chicken.
You can slice zucchini using a mandoline or grater with a slice blade (I highly recommend to wear cut resistant gloves). If you would like a nice weave of zucchini on top, reserve a bit more than for a regular layer.
If using not low sodium tomato sauce, reduce salt.
Did you make this recipe? Please give it a star rating in the comments.
30 Healthy Zucchini Recipes
