Zucchini-Tomato-Mozzarella-Chickpea Bake

A simple layered bake with sliced zucchini, cherry tomatoes, chickpeas and low-fat mozzarella, seasoned with garlic and herbs. Light, satisfying and packed with plant protein.

Ingredients

Vegetables and Legumes: - 2 medium zucchini, sliced into rounds (about 5mm thick) - 300g cherry tomatoes, halved - 1 can chickpeas (400g), drained and rinsed - 2 garlic cloves, minced

Dairy: - 150g low-fat mozzarella, torn into pieces - 2 tablespoons low-fat Greek yogurt

Seasonings: - 1 tablespoon olive oil - 1 teaspoon dried oregano - 1 teaspoon dried basil - Salt and pepper to taste - Fresh basil leaves for garnish (optional)

Instructions

  1. Preheat oven to 200°C (390°F).
  2. Salt zucchini slices lightly, let drain for 10 minutes, then pat dry to reduce excess moisture.
  3. Lightly grease a medium baking dish with a small amount of olive oil.
  4. In a bowl, toss chickpeas with minced garlic, half the oregano and basil, salt and pepper.
  5. Layer half the zucchini slices on the bottom of the baking dish, slightly overlapping.
  6. Spread the seasoned chickpeas evenly over the zucchini layer.
  7. Arrange the cherry tomato halves on top of the chickpeas, cut side up.
  8. Layer the remaining zucchini slices over the tomatoes.
  9. Dot the low-fat Greek yogurt over the top layer, then distribute the mozzarella pieces evenly.
  10. Drizzle with olive oil and sprinkle with remaining oregano, basil, salt and pepper.
  11. Cover with foil and bake for 25 minutes.
  12. Remove foil and bake for an additional 10–15 minutes until cheese is golden and vegetables are tender.
  13. Let rest for 5 minutes before serving. Garnish with fresh basil if desired.

Notes

  • Salting the zucchini and letting it drain for 10 minutes before cooking reduces excess moisture and keeps the bake from becoming watery
  • Use part-skim mozzarella for lower fat content
  • This dish can be prepared in advance and refrigerated before baking
  • Leftovers keep well for 2–3 days in the refrigerator

Variations

  • Replace mozzarella with crumbled low-fat feta for a tangier flavor
  • Add thinly sliced red onion between the layers for extra sweetness
  • Mix in baby spinach with the chickpeas for added greens
  • Use halloumi cubes instead of mozzarella for a firmer texture
  • Add a handful of pitted olives for a Mediterranean twist
  • Layer in thin eggplant slices alongside the zucchini

Calories Estimate

Component Approx. Calories
Zucchini (2 medium) 60 kcal
Cherry tomatoes (300g) 55 kcal
Chickpeas (400g drained) 360 kcal
Low-fat mozzarella (150g) 280 kcal
Greek yogurt (2 tbsp) 30 kcal
Olive oil (1 tbsp) 120 kcal
Total (2 portions) ~905 kcal
Per portion ~450 kcal

Why This Meal Is Good For You

  • Chickpeas are rich in plant protein and soluble fibre, supporting a slow, stable blood sugar response and long-term gut health
  • Zucchini is very low in calories and provides vitamin C and potassium, supporting heart health and skin elasticity
  • Tomatoes are a top source of lycopene, a powerful antioxidant strongly associated with cancer prevention, particularly prostate and breast cancer. Cooking tomatoes increases lycopene bioavailability
  • Low-fat mozzarella provides calcium and protein without excess saturated fat, supporting bone density
  • Garlic has well-documented anti-inflammatory and immune-boosting properties, with evidence for cardiovascular protection
  • The olive oil delivers heart-healthy monounsaturated fats and supports absorption of fat-soluble vitamins from the vegetables
  • Overall this is a light, nutrient-dense dinner that won't spike blood sugar, making it ideal for sustained energy and weight management