Mediterranean High-Protein, Carb-Free Asado Chicken and Sautéed Lemon Zucchini
This Mediterranean Asado Chicken with Sautéed Lemon Zucchini is a vibrant, low-carb meal rich in protein and Mediterranean spices. The chicken is marinated and seared to perfection with a smoky paprika-garlic asado-style rub, while tender zucchini ribbons are sautéed with olive oil, lemon, and herbs for a bright and refreshing side. It’s clean, satisfying, and naturally gluten- and carb-free.
Total Time: 30 minutes
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients
For the Asado Chicken:
4 boneless, skinless chicken breasts (or thighs)
1½ tbsp olive oil
1 tbsp lemon juice
3 cloves garlic, minced
1 tsp smoked paprika
½ tsp ground cumin
½ tsp dried oregano
½ tsp chili flakes (optional)
Salt and black pepper, to taste
Fresh parsley or cilantro, for garnish
For the Sautéed Lemon Zucchini:
2 medium zucchinis, sliced into half-moons or ribbons
1 tbsp olive oil
1 garlic clove, thinly sliced
½ tsp dried thyme or Italian herbs
Zest and juice of ½ lemon
Salt and black pepper, to taste
Instructions
Marinate the Chicken:
In a bowl, whisk together olive oil, lemon juice, garlic, smoked paprika, cumin, oregano, chili flakes (if using), salt, and pepper.
Add chicken and toss to coat. Let it marinate for at least 10 minutes (or up to 2 hours in the fridge).
Cook the Chicken:
Heat a grill pan or skillet over medium-high heat.
Add chicken and sear for 5–6 minutes per side, or until fully cooked (internal temp 165°F / 74°C).
Remove from heat, cover loosely, and let rest 3–4 minutes before slicing.
Sauté the Lemon Zucchini:
While chicken rests, heat 1 tbsp olive oil in a skillet over medium heat.
Add sliced garlic and cook for 30 seconds until fragrant.
Add zucchini, thyme, salt, and pepper.
Sauté for 3–4 minutes until just tender.
Stir in lemon zest and juice. Toss to combine and remove from heat.
Serve:
Plate the sliced asado chicken over or alongside the sautéed lemon zucchini.
Garnish with fresh parsley or cilantro. Serve warm.
Tips
Chicken Tips:
Pound chicken breasts evenly so they cook uniformly and stay juicy.
Let the chicken rest after cooking to retain moisture and tenderness.
Use a meat thermometer to avoid overcooking — aim for 165°F (74°C) internal temp.
Zucchini Tips:
Don’t overcook zucchini — it should be just tender, not mushy.
Use a mandoline or vegetable peeler to make thin ribbons if you want a more elegant presentation.
Salt the zucchini lightly beforehand and pat dry for a firmer sauté if zucchini releases too much water.
Flavor Boosting Tips:
Grill the lemon half before juicing for a slightly sweet, smoky twist.
Finish with a drizzle of extra virgin olive oil or a sprinkle of za’atar for a more aromatic Mediterranean touch.
Variations
Protein Swaps:
Turkey breast or cutlets work great with the same marinade.
Firm tofu or tempeh for a vegetarian version (press tofu well before marinating).
Salmon fillets can be used for an omega-3 rich twist — reduce cooking time slightly.
Add Mediterranean Flair:
Top with chopped olives, sun-dried tomatoes, or crumbled feta for extra flavor.
Stir in a handful of baby spinach with the zucchini to wilt at the end.
Add a dollop of tzatziki or garlic yogurt sauce on the side.
Spice It Up:
Add harissa paste, chipotle powder, or cayenne to the marinade for extra heat.
Use roasted red pepper puree mixed with olive oil and lemon as a sauce drizzle.
Veggie Boost:
Add quick-sautéed mushrooms, cherry tomatoes, or bell peppers alongside zucchini.
Serve with cauliflower rice or a chopped herb salad for a more complete meal while keeping it carb-free.
Q&A
Q: Can I make this ahead of time?
A: Yes! You can marinate the chicken up to 24 hours in advance and store it in the refrigerator. The zucchini is best cooked fresh but can be pre-sliced and stored for up to 1 day in an airtight container.
Q: Is this recipe keto-friendly?
A: Yes! It’s naturally low in carbs and high in healthy fats and protein, making it ideal for ketogenic or low-carb diets.
Q: Can I bake or grill the chicken instead of pan-searing?
A: Definitely. Bake at 400°F (200°C) for 20–22 minutes or grill for 5–6 minutes per side until cooked through.
Q: How can I make this dairy-free and paleo-friendly?
A: The base recipe is already dairy-free and fits paleo guidelines. Just skip any cheese-based toppings like feta.
Q: Can I substitute zucchini with another vegetable?
A: Yes, try sautéed yellow squash, asparagus, or green beans. All pair beautifully with lemon and olive oil.
Nutrition Facts
Estimated values — may vary depending on ingredients and portions used.
Calories: 320
Protein: 38g
Fat: 16g
Saturated Fat: 3g
Carbohydrates: 5g
Fiber: 1.5g
Sugars: 2g
Sodium: 480mg
Cholesterol: 95mg
Conclusion
This Mediterranean High-Protein, Carb-Free Asado Chicken and Sautéed Lemon Zucchini is a nourishing and energizing meal, bursting with bold spices and fresh herbaceous notes. It’s ideal for clean eating, low-carb, and high-protein lifestyles, without sacrificing flavor or satisfaction. Whether you’re meal-prepping or cooking fresh, this dish is fast, flavorful, and beautifully balanced.