High Protein Chicken Zucchini Bake (Printer Friendly)

Golden chicken and zucchini layered with creamy Greek yogurt, mozzarella, and Parmesan for a protein-packed bake.

# What You 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)

# 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, 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.
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 while 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 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 dish loosely with aluminum foil and bake for 20 minutes.
11 - Remove foil and bake for 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 fresh parsley or basil if desired. Serve warm.

# Expert Tips:

01 -
  • It packs 48 grams of protein per serving without feeling heavy or leaving you sluggish afterward.
  • You can prep it in the morning, refrigerate it, and bake it straight from the fridge when you get home.
  • The creamy yogurt and egg mixture keeps the chicken unbelievably tender and adds a subtle tang that brightens every bite.
  • It uses one skillet and one baking dish, so cleanup is fast and your sink stays manageable.
02 -
  • Don't skip searing the chicken, that golden crust adds so much flavor and keeps the meat from turning rubbery in the oven.
  • Slice the zucchini as thin and even as possible so it cooks at the same rate and doesn't release too much water.
  • Let the bake rest for the full 5 minutes or the creamy yogurt layer will run all over your plate when you cut into it.
  • If your yogurt is very thick, whisk it vigorously with the eggs or it won't spread evenly between the layers.
03 -
  • Use a mandoline to slice the zucchini paper-thin and uniform, it cooks faster and looks more elegant.
  • If your skillet isn't oven-safe, don't worry, just transfer everything to the baking dish as the recipe directs and you'll be fine.
  • For meal prep, bake the dish on Sunday and slice it into four portions, then refrigerate in individual containers for grab-and-go dinners all week.
  • If you love crispy cheese edges, sprinkle a little extra Parmesan around the rim of the baking dish before the final bake.
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