High Protein Chicken Zucchini Bake (Print version)

Golden chicken and zucchini layered with creamy yogurt and melted cheese for a protein-packed, satisfying bake.

# What You'll Need:

→ Chicken & Seasoning

01 - 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
02 - 1 teaspoon dried oregano
03 - 1 teaspoon smoked paprika
04 - ½ teaspoon garlic powder
05 - ½ teaspoon salt, plus more to taste
06 - Freshly ground black pepper to taste

→ Vegetables

07 - 2 medium zucchini, thinly sliced (about 4 cups)
08 - 1 small yellow onion, finely chopped
09 - 2 cloves garlic, minced

→ Dairy & Eggs

10 - 2 large eggs
11 - ½ cup plain Greek yogurt
12 - 1 cup shredded low-fat mozzarella cheese, divided
13 - 2 tablespoons grated Parmesan cheese

→ Other

14 - 1 tablespoon olive oil, plus extra for greasing
15 - Fresh parsley or basil for garnish (optional)

# Directions:

01 - Preheat oven to 375°F. Lightly grease a 9x9-inch baking dish with olive oil.
02 - In a medium bowl, combine oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper. Toss chicken pieces in the spice mixture until evenly coated.
03 - Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add seasoned chicken and sear for 3-4 minutes per side until golden. Transfer to a plate and set aside.
04 - Reduce heat to medium. Add chopped onion to the same skillet and sauté for 3 minutes until softened. Add minced garlic and cook for 30 seconds, stirring constantly.
05 - In a separate bowl, whisk together eggs and Greek yogurt until smooth. Season lightly with salt and pepper.
06 - Return seared chicken to the skillet and stir to combine with the onion and garlic mixture. Remove from heat.
07 - Layer half of the sliced zucchini in the bottom of the prepared baking dish. Spread half of the chicken-onion mixture over the zucchini. Pour half of the yogurt-egg mixture evenly on top.
08 - Sprinkle with half of the shredded mozzarella and half of the Parmesan cheese.
09 - Repeat with remaining zucchini slices, chicken mixture, yogurt-egg mixture, and finish with remaining mozzarella and Parmesan.
10 - Cover the baking dish loosely with foil and bake for 20 minutes.
11 - Remove foil and bake an additional 10-15 minutes until cheese is melted, bubbly, and lightly golden.
12 - Let bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil if desired. Serve warm.

# Expert Advice:

01 -
  • It packs nearly 50 grams of protein per serving without tasting like diet food.
  • The layers come together fast, and you can assemble it hours ahead if life gets chaotic.
  • Leftovers taste even better the next day, making lunch feel like a warm hug.
  • The zucchini adds volume and vitamins without any carb guilt.
02 -
  • Don't skip the resting time after baking. I once sliced it too soon and the whole thing turned into a delicious but messy puddle.
  • Thin zucchini slices are key. Thick ones stay crunchy and never soften into the creamy layers.
  • Sear the chicken in batches if your skillet is small. Crowding makes it steam instead of browning.
03 -
  • Use a mandoline to slice the zucchini paper-thin. It saves time and makes the layers look professional.
  • Let the chicken cool for a minute before layering. Too much heat can scramble the egg-yogurt mixture.
  • Double the recipe and bake in a 9x13-inch dish for meal prep that lasts all week.
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