High Protein Chicken Zucchini Bake

My neighbor knocked on my door one evening holding a covered dish, eyes bright with pride. She'd just started lifting weights and wanted to share her new go-to recipe that kept her fueled without feeling heavy. One bite of that layered chicken and zucchini bake, all creamy and cheesy with a golden crust, and I was hooked. I made it myself the very next week, tweaking the spices just a bit, and it's been my weeknight savior ever since.

I brought this to a potluck once, worried it might seem too plain next to the pasta and casseroles. Instead, three people asked for the recipe before dessert even came out. One friend, who usually skips vegetables, went back for seconds and admitted she didn't even realize how much zucchini she'd just eaten. That night taught me that healthy food wins when it tastes this good.

Ingredients

• Boneless, skinless chicken breast (1 pound): The protein star of the show. Cut it into bite-sized pieces so every forkful has tender, well-seasoned meat.
• Dried oregano (1 teaspoon): Adds earthy warmth that makes the whole dish smell like an Italian grandmother's kitchen.
• Smoked paprika (1 teaspoon): This is the secret to that golden, slightly smoky crust on the chicken. Don't skip it.
• Garlic powder (½ teaspoon): Backup flavor insurance, especially when fresh garlic cooks down fast.
• Salt and black pepper: Season generously. Bland chicken is a crime, and this dish deserves better.
• Zucchini (2 medium, about 4 cups sliced): Slice them thin so they soften beautifully and soak up all the creamy layers.
• Yellow onion (1 small, chopped): Sautéed until sweet, it melts into the background and ties everything together.
• Garlic (2 cloves, minced): Fresh is best here. The fragrance it releases in hot oil is half the magic.
• Large eggs (2): They bind the yogurt mixture and give the bake a custard-like richness.
• Plain Greek yogurt (½ cup): Tangy, creamy, and protein-packed. It replaces heavy cream without sacrificing texture.
• Low-fat mozzarella cheese (1 cup, divided): Melts into gooey, stretchy perfection. Use half now, half later for maximum cheese pull.
• Parmesan cheese (2 tablespoons, grated): A salty, nutty finish that makes the top layer irresistible.
• Olive oil (1 tablespoon, plus extra for greasing): For searing the chicken and keeping everything from sticking.
• Fresh parsley or basil (optional, for garnish): A bright green finishing touch that makes it look restaurant-worthy.

Instructions

Prep the Oven and Dish:

Preheat your oven to 375°F (190°C). Grease a 9x9-inch baking dish with a little olive oil so nothing sticks when you serve it later.

Season the Chicken:

In a medium bowl, mix oregano, smoked paprika, garlic powder, salt, and pepper. Toss the chicken pieces in the spices until every bite is coated in golden flavor.

Sear the Chicken:

Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken and sear for 3 to 4 minutes per side until golden but not fully cooked. Set it aside on a plate.

Sauté the Aromatics:

Lower the heat to medium and add the chopped onion to the same skillet. Cook for 3 minutes until soft, then stir in the garlic for 30 seconds until fragrant.

Make the Creamy Base:

In a separate bowl, whisk together the eggs and Greek yogurt until smooth. Season lightly with salt and pepper so it doesn't taste flat.

Combine Chicken and Aromatics:

Return the seared chicken to the skillet with the onion and garlic. Stir everything together, then remove from heat.

Build the First Layer:

Spread half of the sliced zucchini across the bottom of your prepared baking dish. Top with half of the chicken-onion mixture, then pour half of the yogurt-egg blend evenly over it.

Add the First Cheese Layer:

Sprinkle half of the mozzarella and half of the Parmesan over the first layer. This creates pockets of melted cheese throughout.

Repeat the Layers:

Add the remaining zucchini, chicken mixture, and yogurt-egg blend. Finish with the rest of the mozzarella and Parmesan on top.

Bake Covered, Then Uncovered:

Cover the dish loosely with foil and bake for 20 minutes. Remove the foil and bake another 10 to 15 minutes until the cheese is bubbly and lightly golden.

Rest and Serve:

Let the bake rest for 5 minutes so the layers set and slicing is clean. Garnish with fresh parsley or basil if you like, then serve warm.

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The first time I reheated leftovers for lunch, my coworker peeked over and asked if I'd ordered takeout. I laughed and told her it was meal prep, and she looked genuinely shocked. That's when I realized this bake doesn't just feed you. It makes you feel like you've got your life together, even on the messiest of weeks.

Make It Your Own

Swap the Greek yogurt for cottage cheese if you want an even creamier texture with a slight tang. I've also thrown in handfuls of baby spinach or diced bell peppers when I'm cleaning out the fridge, and they disappear into the layers beautifully. If you like heat, a pinch of red pepper flakes or a drizzle of hot sauce before baking adds a gentle kick without overwhelming the creamy base.

Storage and Reheating

This bake keeps in the fridge for up to four days in an airtight container, and it reheats like a dream in the microwave or oven. I portion it into meal prep containers on Sunday and grab one each morning before work. If you freeze it, wrap individual slices in foil and reheat straight from frozen at 350°F for about 25 minutes. The texture stays surprisingly intact, and the flavors deepen overnight.

Serving Suggestions

I usually serve this with a simple green salad dressed in lemon and olive oil, or alongside roasted broccoli for extra fiber. Sometimes I'll toast a slice of sourdough and use it to scoop up the creamy layers. It's hearty enough to stand alone, but flexible enough to pair with whatever vegetables or grains you have on hand.

• Pair with a crisp arugula salad tossed in balsamic vinaigrette for contrast.
• Serve with cauliflower rice or quinoa if you want to stretch the servings.
• A sprinkle of fresh lemon zest on top brightens every bite.

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This bake has become my answer to the eternal question of what's for dinner when I want something wholesome but not boring. It's proof that eating well doesn't mean sacrificing flavor or comfort.

Recipe FAQs

→ Can I prepare this bake ahead of time?

Yes, you can assemble the entire dish up to 24 hours in advance. Cover tightly and refrigerate, then bake when ready, adding a few extra minutes to the cooking time if baking cold from the refrigerator.

→ What vegetables work well in this bake?

Thinly sliced yellow squash, bell peppers, mushrooms, or fresh spinach all complement the chicken and yogurt mixture beautifully. Just ensure vegetables are sliced thinly for even cooking.

→ Can I use chicken thighs instead of breasts?

Absolutely. Boneless skinless chicken thighs work well and may stay juicier through the baking process. Just adjust cooking time slightly if pieces are larger, and ensure they reach 165°F internally.

→ Is this suitable for freezing?

Yes, this freezes well for up to 3 months. Cool completely, wrap tightly in foil and plastic wrap, then thaw overnight in the refrigerator before reheating at 350°F until warmed through.

→ What can I serve alongside this bake?

A simple green salad with vinaigrette balances the richness nicely. Roasted vegetables, steamed broccoli, or cauliflower rice also pair well while keeping the meal low-carb.

→ Can I make this dairy-free?

Yes, use coconut yogurt or a dairy-free Greek-style yogurt alternative, and replace the mozzarella and Parmesan with your favorite plant-based shredded cheese. The texture will be slightly different but still enjoyable.