A flavorful, low-carb meal that’s quick to prep and perfect for grilling or baking. These foil packs combine juicy chicken, tender zucchini, and a medley of spices for a healthy dinner with easy cleanup.

FULL RECIPE

Ingredients

• 2 medium zucchini, sliced
• 2 boneless skinless chicken breasts, cut into 1-inch pieces
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1/4 cup shredded mozzarella cheese (optional)
• Fresh parsley for garnish
• 4 sheets of aluminum foil

Directions

1. Preheat oven to 400°F (200°C) or heat grill to medium-high.
2. In a large bowl, combine chicken, zucchini, bell peppers, olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper.
3. Tear 4 large pieces of aluminum foil and divide the chicken mixture evenly among them.
4. Fold the foil over the mixture and seal tightly to form packets.
5. Place foil packs on a baking sheet (if using oven) or directly on the grill. Cook for 20–25 minutes or until chicken is cooked through and vegetables are tender.
6. Carefully open the foil packs, sprinkle with mozzarella cheese if desired, and return to the oven or grill for 2–3 more minutes to melt.
7. Garnish with fresh parsley and serve hot.

Nutritional Information

• Calories: 290 per serving
• Protein: 28g
• Carbohydrates: 8g
• Dietary Fiber: 2g
• Sugars: 4g
• Fat: 16g
• Saturated Fat: 3g
• Cholesterol: 70mg
• Sodium: 250mg
• Potassium: 700mg

Health Benefits of Chicken and Zucchini Foil Packs

Chicken and zucchini foil packs are an excellent source of lean protein and essential vitamins. Chicken provides high-quality protein that supports muscle growth and repair, while zucchini is rich in antioxidants, vitamins A and C, and dietary fiber. This combination helps promote a balanced diet, supports immune function, and aids digestion. The low-carb nature of the dish makes it suitable for those watching their carbohydrate intake or following a keto or paleo lifestyle.

Why Foil Packs Are Perfect for Meal Prep

Foil packs are ideal for meal prep because they allow for easy portion control and quick cooking with minimal cleanup. You can prepare several packets in advance, store them in the fridge or freezer, and cook them fresh when needed. The foil seals in moisture and flavor, making every serving deliciously tender. This method also reduces the need for extra pots and pans, saving time on washing up.

Versatility and Customization Options

This recipe is incredibly versatile. You can swap the zucchini for other vegetables such as asparagus, broccoli, or carrots depending on your preferences or seasonal availability. The seasoning blend can be adjusted to suit different flavor profiles — adding chili flakes for heat, curry powder for an exotic twist, or lemon zest for brightness. You can also substitute mozzarella with feta or cheddar cheese for a unique taste.

Suitable for Various Diets

Chicken and zucchini foil packs fit well within many dietary guidelines. They are naturally gluten-free, making them safe for those with celiac disease or gluten intolerance. The low-carb, high-protein content appeals to keto and low-carb dieters, while the abundance of vegetables supports vegan and vegetarian diets if you substitute the chicken for plant-based proteins like tofu or tempeh. This recipe offers flexibility to accommodate diverse nutritional needs.

Cooking Techniques: Oven vs. Grill

You can prepare this dish either in the oven or on the grill, and each method offers unique benefits. Baking in the oven provides even heat, ensuring thorough cooking, while grilling adds a smoky, charred flavor that enhances the taste. The foil packets prevent flare-ups on the grill and keep ingredients moist. This versatility makes the recipe suitable year-round, whether you prefer indoor cooking or outdoor barbecues.

Time-Saving Meal Idea for Busy Weeknights

The chicken and zucchini foil packs are a great solution for busy evenings when time is limited. With just a few minutes of prep and 20-25 minutes of cooking, you have a nutritious, well-balanced meal ready without extensive effort. The all-in-one nature of the foil packs eliminates the need for side dishes, simplifying meal planning and reducing stress around dinner time.

Portion Control and Weight Management

Because the ingredients are portioned into individual foil packs, this recipe naturally supports portion control, which is helpful for weight management. Eating balanced meals with appropriate serving sizes helps prevent overeating. The lean protein and fiber-rich vegetables contribute to prolonged satiety, keeping you fuller longer and reducing unhealthy snacking between meals.

Environmentally Friendly Cooking Option

Using foil packs may raise concerns about waste, but when used mindfully, they can reduce overall cooking waste by limiting the number of dishes and cleaning supplies needed. Additionally, many aluminum foils are recyclable if cleaned properly. For a more eco-friendly approach, consider using reusable silicone baking bags or parchment paper alternatives while maintaining similar cooking benefits.

Family-Friendly and Kid-Approved Meal

This dish is mild in flavor and can be easily adapted to suit picky eaters, making it ideal for family dinners. You can add mild cheeses or substitute vegetables your kids prefer. The foil packs also make for fun, individual servings that children often enjoy. It’s a convenient way to introduce more vegetables into family meals without overwhelming young palates.

Nutritional Focus: Balancing Macronutrients

The combination of chicken and zucchini in this recipe creates a balanced plate rich in macronutrients. Chicken delivers a solid amount of protein essential for muscle repair and energy, while zucchini offers low calories and carbohydrates, providing fiber for digestive health. The added olive oil contributes healthy fats, making the meal well-rounded and supportive of sustained energy release.

Storage and Leftover Tips

Leftovers from chicken and zucchini foil packs can be safely stored in airtight containers in the refrigerator for up to 3 days. They reheat well in the oven or microwave, making them perfect for next-day meals. If you want to keep them longer, foil packs freeze nicely for up to 2 months. Simply thaw in the fridge overnight and reheat thoroughly before eating, maintaining both flavor and texture.

Pairing Ideas and Serving Suggestions

While the foil packs are a complete meal on their own, you can pair them with simple sides to enhance your dining experience. A fresh green salad, quinoa, or brown rice works well for added grains, and a light yogurt-based sauce or salsa adds extra flavor. For a low-carb option, serve with cauliflower rice or steamed greens to keep the meal nutritious and satisfying.

Conclusion

Chicken and zucchini foil packs are a practical, nutritious, and delicious meal choice that suits a wide range of diets and lifestyles. Their ease of preparation, versatility, and balanced nutrition make them perfect for busy individuals, families, and health-conscious eaters. Whether baked or grilled, these foil packs deliver a tasty dinner with minimal fuss and maximum flavor. Including this recipe in your weekly rotation can simplify meal planning while supporting your health and wellness goals.