Save The skillet was still hissing when I realized I'd bought way too much zucchini at the farmers market that Sunday. My neighbor had just mentioned needing more protein in her dinners, and suddenly this bake was born out of necessity and a fridge drawer full of green squash. I tossed seasoned chicken into hot oil, layered everything like a lasagna without the guilt, and pulled out something that tasted indulgent but fit perfectly into our goals. The smell of smoked paprika and melting cheese filled the kitchen, and I knew this was going into permanent rotation. It's become my answer to the question: can comfort food actually fuel you?
I made this for a potluck where half the guests were counting macros and the other half just wanted something tasty. Both groups went back for seconds, and no one guessed it was built around Greek yogurt and zucchini. One friend asked if there was cream in the sauce, and I just smiled. It proved that high-protein meals don't have to announce themselves or taste like they're trying too hard. That night, I stopped apologizing for healthy food.
Ingredients
- Boneless, skinless chicken breast (1 pound): The protein powerhouse here, cut into bite-sized pieces so every forkful has tender, seasoned chicken that cooks evenly and quickly.
- Dried oregano (1 teaspoon): Brings earthy, Mediterranean warmth that pairs beautifully with the smokiness of paprika and brightens the whole dish.
- Smoked paprika (1 teaspoon): Adds a subtle, sweet smokiness that makes the chicken taste like it spent time over a grill.
- Garlic powder (½ teaspoon): A convenient flavor boost that layers well with the fresh garlic you'll add later.
- Salt and black pepper: Essential for bringing out every other flavor, season generously and taste as you go.
- Zucchini (2 medium): Sliced thin, they soften into tender, slightly sweet layers that soak up the creamy custard without turning mushy.
- Yellow onion (1 small): Finely chopped and sautéed until soft, it adds gentle sweetness and depth to the savory base.
- Garlic (2 cloves): Minced and cooked just until fragrant, it punches up the aroma and ties the whole dish together.
- Eggs (2 large): They bind the yogurt into a light, custardy sauce that sets beautifully in the oven.
- Plain Greek yogurt (½ cup): Adds tang, creaminess, and extra protein without the heaviness of cream or sour cream.
- Low-fat mozzarella (1 cup, shredded): Melts into gooey, golden perfection and keeps the dish satisfying without overdoing the fat.
- Parmesan (2 tablespoons, grated): A salty, nutty finish that crisps up on top and adds serious flavor.
- Olive oil (1 tablespoon plus extra for greasing): For searing the chicken and greasing the dish, it adds richness and prevents sticking.
- Fresh parsley or basil (optional): A bright, herby garnish that makes the finished bake look and taste restaurant-worthy.
Instructions
- Prep the Oven and Dish:
- Preheat your oven to 375°F (190°C) and lightly grease a 9x9-inch baking dish with olive oil. This ensures nothing sticks and cleanup stays easy.
- Season the Chicken:
- In a medium bowl, mix oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper, then toss the chicken pieces until every bite is coated. The spices will form a flavorful crust when you sear them.
- Sear the Chicken:
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat, add the seasoned chicken, and sear for 3 to 4 minutes per side until golden but not fully cooked. Transfer the chicken to a plate and let it rest while you build the next layer.
- Sauté the Aromatics:
- Lower the heat to medium, add the chopped onion to the same skillet, and cook for 3 minutes until soft, then stir in the garlic for 30 seconds until fragrant. The pan will smell incredible and those browned bits add depth.
- Make the Yogurt Custard:
- In a separate bowl, whisk together the eggs and Greek yogurt until smooth, then season lightly with salt and pepper. This creamy mixture will set around the chicken and zucchini like a savory custard.
- Combine Chicken and Aromatics:
- Return the seared chicken to the skillet with the onion and garlic, stir everything together, then remove from heat. You're building layers of flavor before the bake even starts.
- Layer the Bake:
- Arrange half the zucchini slices in the greased baking dish, spread half the chicken mixture on top, pour half the yogurt-egg blend over it, then sprinkle with half the mozzarella and Parmesan. Repeat with the remaining zucchini, chicken, custard, and cheese for two gorgeous layers.
- Bake Covered:
- Cover the dish loosely with foil and bake for 20 minutes so the custard sets gently without browning too fast. The foil traps steam and keeps everything tender.
- Finish Uncovered:
- Remove the foil and bake another 10 to 15 minutes until the cheese is melted, bubbly, and lightly golden. The top should look irresistible and smell like comfort.
- Rest and Serve:
- Let the bake rest for 5 minutes before slicing so the layers hold together beautifully. Garnish with fresh parsley or basil and serve warm.
Save One evening, my brother stopped by unannounced and I reheated a square of this bake straight from the fridge. He ate it standing at the counter, asked for the recipe, and admitted he didn't know zucchini could taste this good. That's when I realized this dish works just as well cold for meal prep as it does hot and bubbly from the oven. It's the kind of recipe that fits into real life, not just dinner parties.
Storing and Reheating
This bake stores beautifully in an airtight container in the fridge for up to four days, making it perfect for meal prep or 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 yogurt custard stays creamy and the cheese melts all over again. You can even freeze portions wrapped tightly in foil for up to two months, just thaw overnight in the fridge before reheating. Honestly, it tastes so good leftover that I sometimes make a double batch on purpose.
Swaps and Variations
If you want even more protein, swap the Greek yogurt for low-fat cottage cheese and blend it smooth before mixing with the eggs. For a spicy kick, add a pinch of red pepper flakes to the chicken seasoning or drizzle hot sauce over your serving. Stir in chopped bell pepper, baby spinach, or thinly sliced mushrooms along with the zucchini for extra vegetables and color. If you're dairy-free, use plant-based yogurt and cheese, just check the labels to make sure they melt well. You can also swap chicken thighs for breasts if you prefer darker, juicier meat.
What to Serve Alongside
This bake is hearty enough to stand alone, but a simple green salad with lemon vinaigrette adds brightness and crunch. Roasted Brussels sprouts or steamed broccoli work beautifully if you want another vegetable on the plate. For a low-carb dinner, serve it with cauliflower rice or a side of sautéed greens. If you're not watching carbs, warm crusty bread or garlic toast is perfect for soaking up any extra custard on the plate.
- Toss a handful of cherry tomatoes into the layers for bursts of sweetness.
- Top each serving with a dollop of pesto or tzatziki for extra Mediterranean flair.
- Sprinkle everything bagel seasoning over the cheese before the final bake for a fun twist.
Save This recipe taught me that high-protein cooking doesn't have to be boring or bland, it just needs good seasoning and a little creativity. Now it's one of those dishes I make without thinking, and every time it comes out of the oven, someone asks for seconds.
Recipe FAQs
- → Can I use chicken thighs instead of chicken breasts?
Yes, boneless skinless chicken thighs work well in this bake. Thighs add more moisture and richness, though you may need to adjust the cooking time by a few minutes since dark meat takes slightly longer to cook through.
- → What can I substitute for Greek yogurt?
Low-fat cottage cheese creates a similar creamy texture with extra protein. For a dairy-free option, use unsweetened coconut yogurt or a cashew-based alternative. Sour cream also works, though it will add more fat and calories.
- → Do I need to cook the zucchini before layering?
No, the thinly sliced zucchini cooks perfectly in the oven. The moisture from the zucchini blends with the egg-yogurt mixture to create a creamy consistency while maintaining some texture. Slice them evenly about 1/8-inch thick for best results.
- → How should I store leftovers?
Store cooled portions in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave at 50% power to prevent the cheese from separating, or warm in a 350°F oven covered with foil until heated through.
- → Can I freeze this bake?
Yes, you can freeze the assembled unbaked bake for up to 2 months. Thaw overnight in the refrigerator before baking. Alternatively, freeze individual cooked portions for quick reheating—they'll keep for about 3 months in the freezer.
- → How do I know when the bake is done?
The bake is complete when the cheese topping is melted, bubbly, and lightly golden, and a knife inserted into the center comes out hot. The custard should be set rather than runny, and the internal temperature should reach 165°F for food safety.