Save My upstairs neighbor knocked one Sunday morning holding three massive zucchini from her garden, practically begging me to take them. I'd been trying to add more lean protein to my dinners without resorting to yet another grilled chicken breast, so I started layering whatever I had on hand. The result was this bubbly, golden bake that somehow tasted indulgent while hitting every macro I needed. It's become my go-to whenever I want comfort food that doesn't derail my goals.
The first time I served this to my workout buddy, she couldn't believe it was under 400 calories per serving. We'd just finished a tough lifting session and were both starving, so I pulled this straight from the oven and we ate it right out of the dish with forks. She texted me the next day asking for the recipe, and now we trade batches every other week. It's funny how a simple bake can turn into a little tradition.
Ingredients
- Boneless, skinless chicken breast: The lean protein base that makes this truly satisfying, cut into bite-sized pieces so every forkful has tender chicken without any dry edges.
- Dried oregano, smoked paprika, garlic powder: This trio creates a warm, slightly smoky flavor that clings to the chicken and infuses the whole bake with depth.
- Zucchini: Slice them thin so they soften into tender layers that soak up the creamy custard without turning mushy or watery.
- Yellow onion and garlic: Sautéing them first in the same skillet as the chicken builds a sweet, aromatic foundation that ties everything together.
- Eggs and Greek yogurt: Whisked together, they form a light custard that binds the layers and adds extra protein with a tangy creaminess.
- Mozzarella and Parmesan: The mozzarella melts into gooey strands while the Parmesan crisps up on top, giving you that irresistible golden crust.
- Olive oil: Just enough to sear the chicken and keep everything from sticking, adding a hint of richness without overdoing the fat.
- Fresh parsley or basil: A bright, herbaceous finish that cuts through the richness and makes the dish feel fresh and complete.
Instructions
- Preheat and Prep:
- Set your oven to 375°F and lightly grease a 9x9-inch baking dish with olive oil so the layers release cleanly when you slice. This step also warms up your kitchen, which always makes the cooking feel cozier.
- Season the Chicken:
- Toss the chicken pieces in a bowl with oregano, smoked paprika, garlic powder, salt, and black pepper until every piece is coated in that warm, aromatic spice blend. The paprika gives a subtle smokiness that makes the chicken taste like it's been marinating for hours.
- Sear the Chicken:
- Heat olive oil in a large skillet over medium-high heat and sear the seasoned chicken for 3 to 4 minutes per side until golden but not fully cooked. This creates a caramelized crust that locks in flavor and adds texture to the final bake.
- Sauté the Aromatics:
- Lower the heat to medium, add the chopped onion, and sauté for 3 minutes until softened, then stir in the minced garlic for 30 seconds until fragrant. The garlic should just kiss the heat without browning, releasing its sweet, pungent aroma into the skillet.
- Whisk the Custard:
- In a separate bowl, whisk together the eggs and Greek yogurt until smooth and season lightly with salt and pepper. This creamy mixture will hold everything together and add a tangy richness that balances the cheese.
- Combine Chicken and Aromatics:
- Return the seared chicken to the skillet with the onion and garlic, stirring to combine, then remove from heat. This step ensures every piece of chicken is coated in those sweet, savory flavors.
- Layer the Bake:
- Start with half the zucchini slices in the bottom of your greased dish, then spread half the chicken mixture over them, pour half the yogurt-egg custard on top, and sprinkle with half the mozzarella and Parmesan. Repeat the layers with the remaining ingredients, finishing with a generous blanket of cheese that will turn golden and bubbly in the oven.
- Bake Covered:
- Cover the dish loosely with foil and bake for 20 minutes so the custard sets gently without the cheese browning too fast. The foil traps steam, keeping the chicken moist and the zucchini tender.
- Bake Uncovered:
- Remove the foil and bake for another 10 to 15 minutes until the cheese is melted, bubbly, and lightly golden on top. Watch for those crispy brown spots on the Parmesan, which is when you know it's ready.
- Rest and Serve:
- Let the bake rest for 5 minutes before slicing so the layers settle and don't slide apart when you cut. Garnish with chopped fresh parsley or basil for a pop of color and brightness, then serve warm.
Save One evening, I made this for a friend who was convinced healthy food couldn't taste good. She took one bite, paused, and then went back for seconds without saying a word. Later she admitted she'd been secretly dreading dinner because she thought it would be bland and boring. Watching her face light up when she realized it was creamy, cheesy, and satisfying was one of those small victories that reminds me why I love cooking for people.
What Makes This Bake So Protein-Packed
Between the lean chicken, eggs, Greek yogurt, and cheese, each serving delivers a hefty 48 grams of protein without relying on powders or processed ingredients. The Greek yogurt does double duty, adding creaminess and tang while boosting the protein count far beyond what regular milk or cream could offer. I've made this after long workouts and felt genuinely satisfied for hours, which is exactly what I need when I'm trying to build muscle and stay full. It's proof that high-protein meals can be comforting and delicious, not just functional.
How to Store and Reheat Leftovers
This bake keeps beautifully in the fridge for up to four days, stored in an airtight container or covered tightly with foil. I usually slice it into four portions right after it cools and stack them in glass meal prep containers for easy grab-and-go lunches. Reheat individual portions in the microwave for about 90 seconds, or warm the whole dish covered in a 350°F oven for 15 minutes until heated through. The custard stays creamy and the cheese doesn't dry out, which makes it one of the best meal prep recipes I've tested.
Ways to Make It Your Own
This recipe is forgiving and loves improvisation, so don't be afraid to swap or add ingredients based on what you have. I've stirred in chopped bell peppers, baby spinach, and even diced mushrooms for extra vegetables and flavor. If you want more heat, a pinch of red pepper flakes or a drizzle of hot sauce before baking adds a nice kick without overpowering the creamy base. For a dairy-free version, use plant-based cheese and yogurt, just make sure they melt well so you still get that gooey, golden top.
- Try adding fresh thyme or rosemary for an earthy, herbaceous twist.
- Swap mozzarella for sharp cheddar or Gruyère if you want a bolder cheese flavor.
- Layer in thinly sliced tomatoes for extra moisture and a pop of acidity.
Save This bake has earned a permanent spot in my weekly rotation, and I hope it becomes one of your favorites too. There's something deeply satisfying about pulling a golden, bubbling dish from the oven and knowing it's going to fuel you well.
Recipe FAQ
- → Can I prepare this chicken and zucchini bake ahead of time?
Yes, you can assemble the entire dish up to 24 hours in advance and store it covered in the refrigerator. Add 5-10 minutes to the baking time if baking straight from the refrigerator. The leftovers also reheat well in the microwave or oven.
- → What vegetables work well as substitutions for zucchini?
Yellow squash, sliced eggplant, or bell peppers all work beautifully as alternatives. You can also add baby spinach or chopped broccoli between the layers for extra vegetables without significantly changing the cooking time.
- → Can I use chicken thighs instead of chicken breast?
Absolutely. Boneless, skinless chicken thighs work well and add more richness. Cut them into similar bite-sized pieces and adjust the searing time slightly since thighs may need an extra minute per side to golden properly.
- → Is Greek yogurt necessary, or are there substitutes?
Low-fat cottage cheese creates a similar creamy texture while adding even more protein. For a dairy-free version, use unsweetened coconut yogurt or a plant-based yogurt alternative, though the texture may vary slightly.
- → How do I know when the bake is fully cooked?
The bake is ready when the cheese is melted, bubbly, and lightly golden on top. The internal temperature should reach 165°F (74°C) when checked with a food thermometer. Let it rest for 5 minutes before serving to allow the layers to set.
- → Can I freeze this baked chicken and zucchini dish?
Yes, freeze the fully cooled bake in an airtight container for up to 3 months. Thaw overnight in the refrigerator and reheat at 350°F (175°C) for about 20 minutes until heated through and the cheese melts again.