A vibrant and nutritious one-skillet dinner packed with lean ground chicken, fresh summer vegetables, and bold Mediterranean spices. This quick and satisfying dish brings together health and flavor, making it a perfect option for warm-weather weeknights.
FULL RECIPE
Ingredients
- 1 lb ground chicken
- 2 tbsp olive oil
- 1 small red onion, diced
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1/2 cup cherry tomatoes, halved
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- Salt and pepper to taste
- 1/4 cup chopped fresh parsley
- 1 tbsp lemon juice
- Optional: crumbled feta cheese for topping
Directions
- Heat olive oil in a large skillet over medium heat.
- Add diced red onion and sauté until soft, about 3 minutes.
- Stir in garlic and cook for 30 seconds until fragrant.
- Add ground chicken and cook, breaking it up with a spoon, until browned and fully cooked, about 5–7 minutes.
- Mix in bell pepper, zucchini, and cherry tomatoes. Cook for another 5–6 minutes until vegetables are tender.
- Season with cumin, smoked paprika, oregano, salt, and pepper. Stir to combine.
- Remove from heat, then stir in fresh parsley and lemon juice.
- Top with crumbled feta cheese if desired. Serve warm.
Nutritional Information
- Calories: 280
- Protein: 25g
- Carbohydrates: 9g
- Fat: 17g
- Fiber: 2g
- Sugar: 4g
- Sodium: 300mg
Health Benefits of Ground Chicken
Ground chicken is a lean protein that offers a lighter alternative to beef or pork while still delivering a satisfying texture and flavor. It’s low in saturated fat and rich in essential nutrients like vitamin B6 and niacin, which support metabolism and energy production. Including ground chicken in your diet can help with muscle maintenance and weight management, making it an excellent option for health-conscious individuals.
Why Mediterranean Flavors Work So Well
The Mediterranean diet is celebrated for its balance of healthy fats, fresh produce, and lean proteins. The blend of spices like cumin, paprika, and oregano in this recipe enhances the flavor without relying on heavy sauces or excess sodium. Mediterranean ingredients not only elevate taste but also contribute to long-term heart health and reduced inflammation.
Perfect for Meal Prep
This Mediterranean ground chicken skillet is an ideal candidate for meal prepping. You can cook a large batch and divide it into individual containers for the week. It reheats well and maintains its flavor and texture, making it a practical and healthy choice for busy schedules.
One-Skillet Convenience
The entire dish comes together in one skillet, minimizing cleanup and saving time in the kitchen. One-pan meals are great for weeknights when you want something quick yet satisfying. This feature also makes the recipe accessible to novice cooks who want to build confidence in the kitchen.
Summer Vegetables at Their Best
This recipe makes use of seasonal vegetables like zucchini, cherry tomatoes, and bell peppers. These veggies are naturally sweet and juicy, adding vibrant color and texture. Summer produce is at its peak during warm months, making this dish not only tasty but also cost-effective and environmentally friendly.
Low-Carb and Keto-Friendly Options
With its emphasis on protein and non-starchy vegetables, this recipe can easily fit into low-carb or ketogenic diets. Simply omit the optional feta cheese if you are reducing dairy, or serve it with a low-carb side like cauliflower rice to stay within your macro goals.
Gluten-Free and Dairy-Free Adaptations
This skillet meal is naturally gluten-free, making it suitable for individuals with gluten sensitivity or celiac disease. For those avoiding dairy, you can skip the feta cheese and still enjoy a rich, flavorful dish thanks to the bold Mediterranean spices.
Ideal for Family Dinners
With its balanced nutrition and mild yet aromatic flavor profile, this meal appeals to both adults and children. You can easily adjust the spice levels to accommodate different palates, making it a family-friendly option for dinner.
Supports Weight Management
This recipe is high in protein and fiber, both of which promote satiety and help prevent overeating. The inclusion of fresh vegetables adds volume to the meal without excessive calories, making it easier to stick to dietary goals while feeling full and satisfied.
Balanced Macronutrient Profile
The dish offers a well-rounded combination of protein, healthy fats, and complex carbohydrates. The olive oil provides monounsaturated fats, while the chicken delivers lean protein. The vegetables add fiber and essential micronutrients, creating a nutritionally complete meal.
Bursting with Antioxidants
Ingredients like cherry tomatoes, red onion, and fresh parsley are rich in antioxidants, which help neutralize free radicals in the body. Regular consumption of antioxidant-rich foods is associated with a lower risk of chronic illnesses such as heart disease and certain cancers.
Bright and Fresh Flavor Profile
Lemon juice and fresh parsley added at the end of cooking introduce a burst of brightness and freshness. These finishing touches balance the rich spices and provide a refreshing contrast that enhances the overall taste experience of the dish.
Customizable for Dietary Needs
This dish is easy to modify based on dietary restrictions or preferences. You can substitute ground turkey or plant-based ground meat for chicken. Additional vegetables like spinach or mushrooms can be added to boost nutritional value, or grains like quinoa can be served on the side for extra energy.
Appealing Presentation for Entertaining
With its vibrant colors and rustic skillet presentation, this dish is visually appealing and perfect for casual entertaining. Garnishing with fresh herbs or a sprinkle of cheese elevates the look, making it suitable for guests while remaining easy to prepare.
Budget-Friendly and Accessible
Ground chicken and seasonal vegetables are affordable and widely available at most grocery stores. This makes the recipe accessible to a wide range of households, including students and families on a budget. Despite its simplicity, the dish delivers gourmet flavor.
Encourages Vegetable Consumption
Incorporating vegetables into flavorful dishes like this one can help increase overall vegetable intake, especially among picky eaters. When sautéed and seasoned properly, even those who normally avoid vegetables may find them enjoyable.
Great for Outdoor Dining
During summer, this dish pairs wonderfully with outdoor dining settings. Serve it alongside a fresh salad or grilled bread for a wholesome al fresco experience. Its fresh and zesty character complements the relaxed vibe of summer evenings.
Minimal Use of Processed Ingredients
This recipe focuses on whole foods and limits the use of processed items. By cooking from scratch and using fresh produce, you control the quality of ingredients and avoid additives and preservatives commonly found in pre-packaged meals.
Hydrating Ingredients for Hot Weather
Vegetables like zucchini and tomatoes have high water content, helping keep you hydrated during hot summer days. Combined with lean protein, this meal supports energy and hydration without feeling heavy or greasy.
Sustainable Cooking Choice
Using local, seasonal vegetables and lean meats contributes to a more sustainable food system. This recipe promotes eating in harmony with the seasons and minimizing food waste, especially when you utilize leftover vegetables from your fridge.
Conclusion
The Mediterranean Ground Chicken Skillet is a powerful example of how simple ingredients can create a nutrient-dense, flavorful, and versatile meal. It supports various dietary goals, encourages the use of seasonal produce, and delivers the convenience needed for modern lifestyles. Whether you’re looking for a quick weeknight meal, a meal prep staple, or a dish to impress guests, this recipe checks every box. It blends health and taste seamlessly, offering something both comforting and energizing—a perfect embodiment of wholesome summer eating.