This is a sponsored post written by me on behalf of Tyson Foods, Inc. All opinions are entirely my own.
Hey, friends! After plenty of sugar cookies, fudge, and bourbon balls, are you ready to lighten things up a bit? Today’s Dump-and-Bake Chicken and Zucchini Noodles Recipe is an easy casserole that gives you all of the cozy comfort that you crave in a high-protein, grain-free, and low-calorie dish. Sounds like the perfect start to 2018!
I’ve got a love-hate relationship with zucchini noodles. On one hand, I’m always happy to find another tasty way to sneak some more veggies into my family’s diet. On the other hand, let’s not kid ourselves: they’re just not the same as a starchy, carb-tastic, gluten-full pasta!
While I don’t think that “zoodles” are an equal substitute for a traditional pasta, I do think that they can be incorporated into our diets in fun and different ways. The key is just to manage expectations: think of them as a veggie, not as a starchy noodle!
I have traditionally served zucchini noodles as a sautéed side dish instead of as a pasta substitute…until now!
After many rounds of testing (and some true kitchen “fails”), I have finally figured out how to take advantage of spiralized veggies in the form of a cozy casserole, and I can’t wait to fill you in on all of the details!
This particular zucchini noodles recipe is a great way to use vegetables in a lighter, lower-calorie dish, while still maintaining some of the familiar flavors that you love from your favorite hearty pasta dishes!
And since you know that I love an easy dump-and-bake dinner that doesn’t require too much prep work, too many dishes, or too much time babysitting a pan, this Chicken and Zucchini Noodles recipe is the perfect solution!
I took advantage of kitchen shortcuts like store-bought zucchini noodles, pre-minced fresh garlic, shredded cheese, and Tyson®️ Grilled and Ready®️ Frozen Chicken in Grilled Chicken Breast Strips, for a meal that comes together quickly on our busiest nights.
I appreciate that Tyson Grilled and Ready chicken breast strips are made with 100% white meat chicken, from chickens that are raised with no antibiotics ever.
It’s also very convenient to grab a bag of the frozen grilled chicken breast strips from Target while I’m running my regular errands. The cooked meat keeps in my freezer for those last-minute mealtime emergencies when I need a quick dump-and-bake option to feed my hungry crew!
The chicken adds a great source of lean protein to this zucchini noodles recipe, for a satisfying meal that won’t leave you starving and running to the vending machine 30 minutes later!
I have discovered, though, that the key to just about any successful zucchini noodles recipe is to let the zucchini sit with salt in a colander for about 10 minutes to draw out as much liquid as possible.
That said, it’s natural for zucchini to release some additional liquid as it bakes, so you will definitely end up with a little bit broth in your casserole when it’s done. Remember, we’re using veggies here — not starchy pasta! For that reason, I like to serve my zoodles with tongs or with a slotted spoon.
This warm, comforting, one-dish meal is the simple solution to your family’s more wholesome New Year’s resolutions — and you don’t have to spend all day in the kitchen!
To find your own package of Tyson Grilled and Ready chicken, be sure to use Target’s store locator HERE. Enjoy!
Dump-and-Bake Chicken and Zucchini Noodles Recipe
Yield 4 servings
3 (9 ounce) packages zucchini noodles (about 8-9 cups total)
¾ teaspoon salt
1 tablespoon minced garlic
1 (10.5 ounce) can 98% fat free and reduced sodium condensed cream of mushroom soup, NOT diluted
½ cup milk
2 cups diced Tyson Grilled and Ready Grilled Chicken Breast Strips (thawed)
½ cup shredded mozzarella cheese
Preheat oven to 350 degrees F. Spray an 11 x 7-inch (or similar size) baking dish with cooking spray and set aside.
Place zucchini noodles in a colander, toss with 3/4 teaspoon salt, and allow to sit for about 10 minutes (this will help draw out some of the water from the zucchini). After 10 minutes, squeeze out moisture from the zucchini. I like to put the zucchini in a dish towel and wring out as much excess water as possible by gently squeezing the zucchini through the towel.
In a large bowl, whisk together garlic, condensed soup, and milk. Add zucchini noodles and diced chicken; stir to combine.
Transfer zucchini mixture to prepared baking dish. Bake, uncovered, for 20 minutes.
Sprinkle with shredded cheese and return to the oven (uncovered) for 5-10 more minutes, or until heated through.
Cooking Just for Two? Cut the ingredients in half and bake the casserole in an 8-inch square pan.
Serving Size 1/4 of the recipe
Amount Per Serving
% Daily Value
Total Fat 6.8 g
Saturated Fat 2.4 g
Cholesterol 54.5 mg
Sodium 1322 mg
Total Carbohydrates 15.8 g
Dietary Fiber 2.8 g
Sugars 8.7 g
Protein 26.4 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.