Herbed Chicken Grits Squash Tomatoes Recipe for a Healthy Dinner

Herbed chicken grits squash tomatoes make the perfect combination of rich textures and vibrant flavors, all while being packed with nutrients. Creamy, garlic-infused grits form the base of this wholesome dish, topped with tender, herbed chicken and a medley of sautéed squash and juicy tomatoes. It’s high in protein, loaded with essential vitamins, and naturally gluten-free. This meal is proof that you don’t have to sacrifice flavor to eat healthily.

We created this recipe to meet your nutrition goals without compromising on taste. Our team of nutritionists worked on this recipe to maximize the flavor with a simple blend of dried herbs, low-fat Cheddar, and fresh summer vegetables. Whether you’re a fan of hearty comfort food or looking for a quick herbed chicken dinner that’s both satisfying and guilt-free, this dish is designed for you and your family.

Why This Herbed Chicken Grits Squash Tomatoes Is Good for You

• High in protein: Each serving delivers 31 grams of lean protein from the chicken, keeping you fueled and satisfied.
• Nutrient-dense veggies: Summer squash and grape tomatoes provide vitamins A and C, antioxidants, and fiber.
• Low-calorie: At just 263 calories per serving, it’s a healthy option for weight management.
• Gluten-free and wholesome: Grits are naturally gluten-free, making this dish suitable for those avoiding gluten.
• Heart-healthy fats: Canola oil adds monounsaturated fats, which support cardiovascular health.

Wholesome Ingredients for This Herbed Chicken Grits Squash Tomatoes

Let’s take a closer look at the ingredients that make this recipe both nutritious and delicious:

• Chicken breasts: A fantastic lean protein source that’s versatile and satisfying. For even more flavor, you can opt for organic or free-range chicken.
• Quick-cooking grits: We love how quick and easy these are to prepare. For a whole-grain option, try stone-ground grits, but adjust the cooking time accordingly.
• Summer squash: Yellow squash is low in calories but rich in vitamins and fiber. Zucchini can be used as a substitute.
• Grape tomatoes: These add a burst of sweetness and acidity. Cherry tomatoes or diced plum tomatoes will also work well.

Herbed Chicken Grits Squash Tomatoes Recipe Details

• Servings: 4
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Cuisine: American
• Course: Main Dish
• Nutrition Facts: 263 calories, 6g fat, 21g carbs, 31g protein

Herbed Chicken Grits Squash Tomatoes Ingredients

• 2 1/4 cups water, plus 1/4 cup divided
• 1/2 cup uncooked, quick-cooking grits
• 1/2 tsp. garlic powder
• 1 tsp. dried oregano (crumbled)
• 1/2 tsp. dried thyme (crumbled)
• 1/2 tsp. onion powder
• 1/8 tsp. salt, plus another 1/8 tsp.
• 4 boneless, skinless chicken breasts (4 oz each, visible fat removed)
• 1 tsp. canola or corn oil, plus 2 tsp. divided
• 1/4 cup low-fat shredded sharp Cheddar cheese
• 1 medium yellow summer squash, diced
• 1/2 cup grape tomatoes, halved
• 2 medium green onions, finely chopped

How to Make Herbed Chicken Grits Squash Tomatoes

1. In a medium saucepan, bring 2 1/4 cups of water to a boil over high heat.
2. Stir in the grits and garlic powder. Reduce heat, cover, and simmer for 7 minutes until thickened, stirring occasionally.
3. Remove from heat and set aside.
4. In a small bowl, mix oregano, thyme, onion powder, and 1/8 tsp. salt. Sprinkle this blend over both sides of the chicken breasts, pressing gently to adhere.
5. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 4 minutes.
6. Flip the chicken and cook for another 2-4 minutes until fully cooked through.
7. Spoon the grits onto a serving platter, sprinkle with the remaining 1/8 tsp. salt and shredded Cheddar. Place the chicken on top and cover to keep warm.
8. In the same skillet, heat 2 tsp. oil. Stir in squash, tomatoes, green onions, and 1/4 cup water. Cook for 4 minutes until the squash is golden on the edges.
9. Spread the sautéed vegetables over the chicken and grits or serve on the side.

How to Customize This Herbed Chicken Grits Squash Tomatoes for Your Diet

• Dairy-free: Skip the Cheddar or use a dairy-free cheese alternative.
• Low carb: Replace the grits with mashed cauliflower or zucchini noodles.
• Keto-friendly: Opt for almond flour-coated chicken and use a higher protein veggie like broccoli in place of squash.
• Vegetarian: Swap chicken with marinated tofu or roasted chickpeas for protein.
• Lower calorie: Use cooking spray instead of canola oil and reduce the amount of Cheddar.

Our Team’s Tips for the Best Herbed Chicken Grits Squash Tomatoes

• Use fresh herbs: For even more flavor, swap dried oregano and thyme with fresh versions.
• Prevent lumpy grits: Whisk briskly as you add grits to boiling water.
• Don’t overcrowd the pan: When cooking chicken, work in batches to keep a golden crust.
• Meal prep hero: Double the recipe and store portions in airtight containers for quick weekday meals.
• Reheat like a pro: Gently warm leftovers on the stovetop with a splash of water to restore creaminess.

Herbed Chicken Grits Squash Tomatoes FAQs

Can I use stone-ground grits?

Yes, but adjust the cooking time and water per package instructions since stone-ground grits take longer to cook.

What’s the best way to store leftovers?

Place leftovers in airtight containers and refrigerate for up to 3 days. Reheat on the stovetop with a bit of water for creamy grits.

Is this recipe keto-friendly?

The grits are not keto, but you can substitute mashed cauliflower or zucchini noodles for a low-carb version.

Can I make this recipe dairy-free?

Absolutely! Omit the Cheddar or use a dairy-free shredded cheese substitute. It’ll still be delicious.

We’re confident that this herbed chicken grits squash tomatoes recipe will become a household favorite. What dietary tweaks will you try? Let us know in the comments below!