Healthy Chicken Breast with Zucchini and Squash – A Fresh, Light, and Nutritious Skillet Dinner

When you need a wholesome, balanced meal that’s light on calories but big on flavor, it’s hard to beat a simple plate of Healthy Chicken Breast with Zucchini and Squash. This recipe combines lean protein, fresh seasonal vegetables, bright herbs, and simple seasonings in one satisfying skillet dish. It’s quick enough for weeknights, nutritious enough for meal prep, and flavorful enough to become a repeat favorite at your dinner table.

This dish leans into the natural sweetness and tenderness of zucchini and yellow squash — vegetables that cook quickly and absorb flavor beautifully. Combined with golden seared chicken breast, garlic, olive oil, and a squeeze of lemon, you get a fresh Mediterranean-inspired meal that tastes clean, vibrant, and comforting.

Whether you’re trying to eat healthier, follow a low-calorie or low-carb lifestyle, or simply want a delicious dinner with minimal fuss, this recipe checks every box. Let’s explore why it works, how to customize it, and how to get perfectly juicy chicken every time.

Why This Recipe Works So Well

Lean Protein + Fresh Veggies = Balanced Meal

Chicken breast is naturally high in protein and low in fat. Zucchini and squash add color, fiber, and nutrients without excess calories.

One-Skillet Simplicity

Everything cooks in one pan, making it efficient and ideal for busy nights.

Light Mediterranean Seasoning

Garlic, lemon, pepper, and herbs elevate the ingredients without overwhelming them.

Flexible & Customizable

You can add tomatoes, mushrooms, onions, or even toss in a splash of broth for a more saucy version.

Diet-Friendly

This recipe fits well into:

• Low-carb
• Low-calorie
• Gluten-free
• Whole30 (with compliant oil)
• High-protein
• Mediterranean diet

Ingredients

Chicken

• 2 large chicken breasts, sliced into thin cutlets
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
• 1 tsp Italian seasoning
• ½ tsp paprika
• 2 cloves garlic, minced

Vegetables

• 1 medium zucchini, sliced into half moons
• 1 medium yellow squash, sliced into half moons
• 1 tbsp olive oil
• ¼ tsp salt
• ¼ tsp pepper
• 1 tsp dried oregano (or thyme)

Finishing Ingredients

• Juice of ½ lemon
• Fresh parsley for garnish
• Optional: red pepper flakes

Instructions

1. Prepare the Chicken
   Slice the chicken breasts horizontally into thin cutlets. Season with salt, pepper, Italian seasoning, paprika, and minced garlic.
2. Sear the Chicken
   In a large skillet, heat 1 tbsp olive oil over medium-high heat. Cook the chicken for 3–4 minutes per side until golden and cooked through. Remove and set aside.
3. Cook the Vegetables
   Add 1 tbsp olive oil to the same skillet. Add zucchini and squash slices. Season with salt, pepper, and oregano. Sauté 5–7 minutes until tender but not mushy.
4. Combine
   Return the chicken to the skillet, nestling it into the vegetables. Reduce heat to low.
5. Finish with Lemon
   Squeeze fresh lemon juice over the skillet and toss gently.
6. Serve
   Garnish with chopped parsley and optional red pepper flakes. Serve warm.

Healthy Chicken Breast with Zucchini and Squash

A light, nutritious chicken and vegetable skillet featuring lean chicken breast, zucchini, and yellow squash cooked with garlic, herbs, and lemon.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Course: Dinner, Main

Cuisine: American, Healthy

Calories: 230

Ingredients

  

Chicken

• 2 large chicken breasts cut into thin cutlets
• 1 tbsp olive oil
• 0.5 tsp salt
• 0.5 tsp black pepper
• 1 tsp Italian seasoning
• 0.5 tsp paprika
• 2 cloves garlic minced

Vegetables

• 1 zucchini sliced
• 1 yellow squash sliced
• 1 tbsp olive oil
• 0.25 tsp salt
• 0.25 tsp black pepper
• 1 tsp oregano

Finishing

• 0.5 lemon juiced
• fresh parsley for garnish

Equipment

• Skillet
• Cutting board
• Knife
• Mixing spoon

Method

 

1. Season chicken breasts with salt, pepper, Italian seasoning, paprika, and garlic.
2. Heat olive oil in a skillet and cook chicken 3–4 minutes per side until golden.
3. Remove chicken from skillet and set aside.
4. Add olive oil, zucchini, and squash to skillet. Season and cook until tender.
5. Return chicken to the skillet and reduce heat.
6. Squeeze lemon juice over the dish and stir gently.
7. Garnish with parsley and serve warm.

Notes

Add mushrooms or onions for extra flavor. Serve with brown rice or cauliflower rice.

Tips for Perfect Chicken Breast

1. Slice the Chicken Evenly

Even thickness ensures even cooking and prevents dryness.

2. Don’t Overcrowd the Pan

Give each piece of chicken room to brown properly.

3. Let the Chicken Rest

Resting helps retain moisture.

4. Use Fresh Lemon

Bottled lemon lacks the brightness that transforms this dish.

5. Don’t Overcook Zucchini

Stop cooking when they’re tender but still slightly firm — this keeps them from falling apart.

Variations

Add More Vegetables

Try adding:

• Cherry tomatoes
• Sliced onions
• Bell peppers
• Mushrooms

Make It Saucy

Add:

• ¼ cup chicken broth
• 2 tbsp lemon juice
• 1 tsp Dijon mustard

Let it simmer 2 minutes for a light, tangy sauce.

Spice It Up

Add red pepper flakes or smoked paprika.

Add Cheese

Sprinkle feta or parmesan for extra flavor.

Make It Low-Carb Meal Prep

Pair with:

• Cauliflower rice
• Sautéed spinach
• Mashed cauliflower

Serving Suggestions

This dish is naturally light and pairs well with:

Low-Calorie Options

• Side salad with vinaigrette
• Roasted broccoli
• Steamed green beans

Higher Energy Options

• Brown rice
• Quinoa
• Whole grain pasta

Mediterranean Pairings

• Hummus
• Chickpea salad
• Lemon orzo

Fun Facts About Zucchini and Squash

• Zucchini is technically a fruit!
• Summer squash and zucchini are over 95% water, making them low calorie and hydrating.
• They cook quickly and absorb flavors better than many other vegetables.
• Zucchini contains vitamin C, potassium, and fiber — excellent for digestion and immunity.

Their mild flavor and tender texture make them ideal partners for chicken breast.