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Zucchini pancake with chicken, tomato, and mozzarella
A tender zucchini pancake with a chicken base, juicy tomato, light yogurt spread, and melted mozzarella. It is a balanced, satisfying, yet light breakfast option that combines protein, vegetables, and complex carbohydrates. The dish turns out juicy, keeps you full for long, and fits perfectly into a weight loss or weight maintenance diet.
Ingredients
For 1 serving- Zucchini85 g
- Stewing Chicken70 g
- Egg1 piece
- Whole wheat flour30 g
- Salt(optional)
- Black pepper corn(optional)
- Garlic powder(optional)
- Paprika(optional)
- tomato80 g
- Greek Yogurt, 3% Fat30 g
- Mozzarella20 g
- Dill(optional)
Instructions
- 1
Grate the zucchini on a medium grater, salt lightly, and set aside for 5 minutes. After that, squeeze out the excess liquid thoroughly.
- 2
Add the minced chicken, egg, whole-grain flour, salt, pepper, garlic powder, and paprika to the squeezed zucchini. Mix everything thoroughly until a smooth, thick consistency is formed.
- 3
Spread the entire mixture onto a preheated non-stick skillet (optionally greased with a drop of oil) and form a medium-thick round pancake. Cook over medium heat covered with a lid for 4–5 minutes until the bottom sets well. Then carefully flip and fry for another 3–4 minutes until fully cooked.
- 4
Slice the tomato thinly or dice into small pieces. Mix the yogurt with a pinch of salt and pepper; optionally, add a bit more garlic powder or chopped greens. Grate the mozzarella or tear it into small pieces by hand.
- 5
Transfer the finished pancake to a plate or cutting board. Spread the yogurt sauce over one half, then layer with the tomato and mozzarella. Add a bit of greens or arugula if desired.
- 6
Fold the pancake in half or roll it up and return it to a dry skillet for another 1 minute under the lid so the cheese melts slightly and the filling warms through.
Ingredients
For 1 servingIngredients
Zucchini
85 g
Stewing Chicken
70 g
Egg
1 piece
Whole wheat flour
30 g
Salt
(optional)
Black pepper corn
(optional)
Garlic powder
(optional)
Paprika
(optional)
tomato
80 g
Greek Yogurt, 3% Fat
30 g
Mozzarella
20 g
Dill
(optional)
Step-by-step instructions
For 1 serving- 1
Grate the zucchini on a medium grater, salt lightly, and set aside for 5 minutes. After that, squeeze out the excess liquid thoroughly.
- 2
Add the minced chicken, egg, whole-grain flour, salt, pepper, garlic powder, and paprika to the squeezed zucchini. Mix everything thoroughly until a smooth, thick consistency is formed.
- 3
Spread the entire mixture onto a preheated non-stick skillet (optionally greased with a drop of oil) and form a medium-thick round pancake. Cook over medium heat covered with a lid for 4–5 minutes until the bottom sets well. Then carefully flip and fry for another 3–4 minutes until fully cooked.
- 4
Slice the tomato thinly or dice into small pieces. Mix the yogurt with a pinch of salt and pepper; optionally, add a bit more garlic powder or chopped greens. Grate the mozzarella or tear it into small pieces by hand.
- 5
Transfer the finished pancake to a plate or cutting board. Spread the yogurt sauce over one half, then layer with the tomato and mozzarella. Add a bit of greens or arugula if desired.
Fold the pancake in half or roll it up and return it to a dry skillet for another 1 minute under the lid so the cheese melts slightly and the filling warms through.
Nutrition per serving
Macronutrients
31% of calories
Helps build and repair muscle tissue.
30% of calories
Provides energy for your body and brain.
39% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Zucchini | 14 | 1g | 3g | 0g |
| Stewing Chicken | 100 | 12g | 0g | 6g |
| Egg | 72 | 6g | 0g | 5g |
| Whole wheat flour | 102 | 4g | 22g | 1g |
| Salt | — | — | — | — |
| Black pepper corn | — | — | — | — |
| Garlic powder | — | — | — | — |
| Paprika | — | — | — | — |
| tomato | 14 | 1g | 3g | 0g |
| Greek Yogurt, 3% Fat | 18 | 1g | 1g | 1g |
| Mozzarella | 60 | 4g | 0g | 4g |
| Dill | — | — | — | — |
Nutrition and calorie figures are approximate. They are calculated from reference data for each ingredient and may differ depending on the specific products and brands you use, their fat content and ripeness, how you measure them, and the actual portion size.
Cook's notes
Tips for Even Better Flavor
Add arugula or lettuce leaves inside — the dish will be fresher and have a more interesting texture.
You can add 1 tsp of mustard to the yogurt sauce for a brighter flavor.
If you like Italian notes, add a pinch of oregano or dried basil to the filling.
If the zucchini is very juicy, squeeze it out especially thoroughly — this is the main secret to a great pancake.
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