Mediterranean Baked Zucchini, Tomato & Mozzarella

Description

Mediterranean Baked Zucchini, Tomato & Mozzarella is a colourful, wholesome casserole inspired by the fresh flavours of the Mediterranean. Layers of tender zucchini, juicy tomatoes, and creamy mozzarella are seasoned with garlic, herbs, and olive oil, then baked until bubbling and golden. This easy recipe is naturally gluten-free, vegetarian, and perfect as a healthy side dish or a light main course. Pair it with grilled chicken, fish, or crusty whole-grain bread for a complete meal.

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 4

Ingredients

• 2 medium zucchini, sliced into ¼-inch rounds
• 3 medium tomatoes, sliced
• 250 g fresh mozzarella, sliced
• 2 tbsp extra virgin olive oil
• 3 garlic cloves, minced
• 1 tsp Italian seasoning
• 1 tsp dried oregano
• 1 tsp paprika
• 1 tsp chili flakes (optional)
• 1 tsp salt
• 1 tsp black pepper
• 2 tbsp fresh parsley, chopped
• 2 tbsp grated Parmesan cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C) and lightly grease a baking dish with olive oil.
2. In a small bowl, combine olive oil, garlic, Italian seasoning, oregano, paprika, chilli flakes, salt, and black pepper.
3. Arrange the zucchini, tomato, and mozzarella slices alternately in the baking dish, slightly overlapping each slice.
4. Brush or drizzle the seasoned olive oil mixture evenly over the vegetables and cheese.
5. Sprinkle grated Parmesan over the top if using.
6. Bake uncovered for 30–35 minutes, or until the vegetables are tender and the cheese is melted and lightly golden.
7. Remove from the oven and let the dish rest for 5 minutes.
8. Garnish with fresh chopped parsley before serving.

Notes

• Choose firm zucchini and ripe but firm tomatoes for the best texture.
• Fresh mozzarella gives the creamiest result, but low-moisture mozzarella can also be used.
• Let the baked dish rest before serving to allow the juices to settle.

Tips

• Add sliced eggplant, bell peppers, or onions for extra vegetables.
• Top with fresh basil after baking for authentic Mediterranean flavour.
• Serve alongside grilled chicken, salmon, or quinoa for a complete meal.
• For extra crispiness, broil the dish for 2–3 minutes at the end.
• Store leftovers in the refrigerator for up to 3 days and reheat in the oven.

Nutritional Information (Per Serving)

• Calories: 265
• Protein: 16 g
• Carbohydrates: 10 g
• Fat: 19 g
• Fiber: 3 g
• Sugar: 6 g
• Calcium: 25% DV

Nutrition values are approximate.

Health Benefits

• Zucchini is low in calories and rich in fibre, vitamin C, and antioxidants.
• Tomatoes provide lycopene, a powerful antioxidant that supports heart health.
• Mozzarella offers protein and calcium for strong bones and muscles.
• Olive oil contains heart-healthy monounsaturated fats and anti-inflammatory compounds.
• Herbs and garlic enhance flavour naturally while adding beneficial antioxidants.

Frequently Asked Questions

Q: Can I prepare this ahead of time?
A: Yes. Assemble the dish, cover, and refrigerate for up to 24 hours before baking.

Q: Can I freeze it?
A: It can be frozen for up to 2 months, although the vegetables may become softer after reheating.

Q: Is this recipe gluten-free?
A: Yes, all the ingredients are naturally gluten-free.

Q: Can I make it vegan?
A: Absolutely. Replace the mozzarella and Parmesan with your favourite plant-based cheese alternatives.

Q: What should I serve with it?
A: Enjoy it with grilled chicken, baked fish, roasted potatoes, quinoa, brown rice, or a fresh Mediterranean salad for a satisfying meal.