High Protein Chicken Zucchini Bake (Print Version)

Golden-seared chicken and zucchini layered in a creamy yogurt-egg blend with melted mozzarella and Parmesan for a protein-packed meal.

# 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

# How To Make:

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 over medium heat, 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 prepared baking dish. Spread half of the chicken-onion mixture over 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 foil and bake for 20 minutes. Remove foil and bake an additional 10-15 minutes until cheese is melted, bubbly, and lightly golden.
11 - Let the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil if desired. Serve warm.

# Expert Tips:

01 -
  • It delivers serious protein without feeling like diet food, thanks to creamy yogurt and gooey cheese.
  • You can prep the whole thing in one skillet and one dish, meaning less cleanup on a busy weeknight.
  • Leftovers reheat beautifully, so lunch the next day tastes just as satisfying.
  • The layers give you that casserole comfort with none of the carb heaviness.
02 -
  • Don't skip the searing step, that golden crust on the chicken adds flavor you can't get any other way.
  • Slice the zucchini thin and evenly so they cook at the same rate and don't release too much water.
  • Let the bake rest after it comes out of the oven or the custard will be too runny to slice neatly.
03 -
  • Use a mandoline to slice the zucchini uniformly, it makes layering faster and ensures even cooking.
  • Don't overcrowd the skillet when searing the chicken or it will steam instead of getting that golden crust.
  • Taste the yogurt-egg mixture before pouring and adjust the salt, it should be well-seasoned since it flavors the whole dish.
  • If your zucchini releases a lot of water, pat the slices dry with a paper towel before layering.
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