Print

Healthy Chicken Chili Veggie Cups

Healthy Chicken Chili Veggie Cups - featured image
Print Recipe

These Healthy Chicken Chili Veggie Cups are a fresh, flavorful, and easy way to enjoy a wholesome meal with tender chicken, vibrant veggies, and warming chili spices baked in individual zucchini cups.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breasts, diced
  • 1 cup low-sodium chicken broth
  • 1 can (15 oz) diced tomatoes, no salt added
  • 1 cup black beans, drained and rinsed
  • 1 cup corn kernels, fresh or frozen
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tbsp chili powder (adjust to taste)
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • Salt and pepper to taste
  • 2 medium zucchini, sliced into 1/2-inch thick rounds
  • 1 red bell pepper, chopped
  • 1 cup baby spinach, roughly chopped
  • 1/2 cup shredded low-fat cheddar cheese (optional)
  • Fresh cilantro, chopped (for garnish)
  • Plain Greek yogurt or sour cream (optional, for serving)
  • Fresh lime wedges (for serving)

Instructions

  1. Preheat oven to 375°F (190°C). Slice zucchini into 1/2-inch thick rounds. Lightly grease muffin tin with olive oil. Press one zucchini slice into each muffin cup to form a cup base.
  2. In a large skillet, heat olive oil over medium heat. Sauté onion and garlic until softened, about 3 minutes.
  3. Add diced chicken and cook until no longer pink, about 5-7 minutes.
  4. Stir in chili powder, smoked paprika, cumin, salt, and pepper.
  5. Pour in chicken broth and diced tomatoes with juices. Bring to a simmer.
  6. Add black beans and corn kernels. Simmer gently until slightly thickened, about 5 minutes. Remove from heat and stir in chopped spinach until wilted.
  7. Spoon chicken chili mixture evenly into each zucchini cup. Top with shredded cheddar cheese if using.
  8. Bake in preheated oven for about 15 minutes until zucchini is tender and cheese is melted and bubbly.
  9. Remove from oven and let cool for a few minutes. Carefully lift cups out with a spatula.
  10. Garnish with fresh cilantro and a dollop of Greek yogurt or sour cream. Serve immediately with lime wedges.

Notes

If zucchini slices are flat, gently press edges down to form shallow cups. Do not overcrowd filling to avoid sogginess. Adjust seasoning before baking. Can be prepped ahead and refrigerated up to 24 hours before baking; add extra baking time if baking from fridge. Leftovers keep well for 3 days refrigerated and can be reheated in oven or microwave. For dairy-free, omit cheese or use dairy-free alternatives. For vegetarian, swap chicken with tofu or extra beans and use vegetable broth.

Nutrition

Keywords: healthy chicken chili, veggie cups, easy dinner, meal prep, gluten-free, low-fat, family-friendly, quick meals

Find it online: https://avabake.com/healthy-chicken-chili-veggie-cups-recipe-easy-fresh-flavorful-meals/