High Protein Chicken Zucchini Bake (Printable)

Golden chicken and zucchini layers with creamy yogurt sauce and melted cheese for a protein-rich dinner

# 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 - 1/2 teaspoon garlic powder
05 - 1/2 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 - 1/2 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)

# How To Make It:

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, 1/2 teaspoon salt, and black pepper. Toss chicken pieces in the spice mixture until well 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. Remove to a plate.
04 - In the same skillet, reduce heat to medium. Add chopped onion 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 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.
09 - Repeat with remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish with remaining mozzarella and Parmesan.
10 - Cover the 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 the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil if desired. Serve warm.

# Expert Tips:

01 -
  • It sneaks vegetables into a creamy, cheesy dish that feels like a cheat meal but fuels you with serious protein.
  • The layers reheat beautifully, so you can meal prep Sunday and enjoy it all week without any sogginess.
  • You get that satisfying golden cheese crust on top without needing cream or heavy carbs.
02 -
  • Don't skip the resting time after baking, or the custard will ooze everywhere and your slices will look messy instead of neat and layered.
  • Searing the chicken first is crucial for flavor, even though it finishes cooking in the oven, that golden crust makes all the difference.
  • If your zucchini slices are too thick, they won't soften properly and you'll end up with crunchy layers instead of tender ones.
03 -
  • Pat the zucchini slices dry with a paper towel before layering to prevent excess moisture from making the bake watery.
  • Let the skillet cool slightly before adding the garlic so it doesn't burn and turn bitter in the residual heat.
  • Use a sharp knife to slice the bake cleanly, wiping the blade between cuts for picture-perfect portions.
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