High Protein Chicken Zucchini Bake

I was staring into my fridge on a Wednesday night, holding a bag of zucchini from the farmers market and leftover chicken breast, when this recipe came together by accident. My usual go-to casserole felt too heavy, so I grabbed the Greek yogurt instead of cream and whisked in eggs like I was making a savory custard. The result was this golden, bubbling bake that tasted indulgent but left me feeling energized, not weighed down. It's been my midweek hero ever since.

The first time I made this for my workout group, I didn't mention it was high protein or low carb. They devoured it, scraping the dish clean, and only afterward asked for the recipe. One friend swore it tasted like her grandmother's moussaka, just lighter. That's when I realized good food doesn't need a label to win people over.

Ingredients

• Boneless, skinless chicken breast (1 pound): The protein anchor of this dish. Cut it into bite-sized pieces so every forkful has tender chicken that soaks up the spices and stays juicy.
• Dried oregano (1 teaspoon): Brings a Mediterranean warmth that pairs perfectly with the yogurt. Don't skip it, it's the backbone of the flavor.
• Smoked paprika (1 teaspoon): Adds a subtle smokiness that makes the chicken taste like it came off a grill, even from your oven.
• Garlic powder (½ teaspoon): Works with the fresh garlic later to build layers of savory depth without overpowering.
• Salt and black pepper: Season generously. The zucchini and yogurt need it to shine.
• Zucchini (2 medium, thinly sliced): They soften into tender layers that soak up the creamy mixture. Slice them thin so they cook evenly.
• Yellow onion (1 small, finely chopped): Sautéed until sweet and soft, it melts into the background and ties everything together.
• Fresh garlic (2 cloves, minced): Adds a sharp, aromatic punch. Cook it just until fragrant or it'll turn bitter.
• Large eggs (2): They help the yogurt mixture set into a creamy, custard-like layer that holds the bake together.
• Plain Greek yogurt (½ cup): The secret to a rich, tangy sauce that's high in protein and lighter than any cream-based version.
• Low-fat mozzarella cheese (1 cup, shredded): Melts into gooey, golden perfection on top. Use part of it between layers for pockets of cheese throughout.
• Parmesan cheese (2 tablespoons, grated): A little goes a long way. It adds a nutty, salty finish that makes the top irresistible.
• Olive oil (1 tablespoon, plus extra for greasing): For searing the chicken and greasing the dish. It adds richness without feeling heavy.
• Fresh parsley or basil (optional, for garnish): A handful of chopped herbs at the end brightens everything and makes it look restaurant-ready.

Instructions

Prep Your Oven and Dish:

Preheat your oven to 375°F and lightly grease a 9x9-inch baking dish with olive oil. This step ensures nothing sticks and cleanup stays easy.

Season the Chicken:

In a medium bowl, mix oregano, smoked paprika, garlic powder, salt, and black pepper. Toss the chicken pieces in the spice blend until every piece is coated and fragrant.

Sear the Chicken:

Heat 1 tablespoon of 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 and caramelized, but not fully cooked through.

Sauté the Aromatics:

In the same skillet, reduce heat to medium and add the chopped onion. Sauté for 3 minutes until softened, then stir in the minced garlic and cook for 30 seconds until it smells amazing.

Whisk the Yogurt Mixture:

In a separate bowl, whisk together the eggs and Greek yogurt until smooth and creamy. Season lightly with salt and pepper to taste.

Combine Chicken and Aromatics:

Return the seared chicken to the skillet and stir it into the onion and garlic mixture. Remove from heat and set aside.

Build the First Layer:

Arrange half of the sliced zucchini in the bottom of your greased baking dish. Spread half of the chicken-onion mixture over the zucchini, then pour half of the yogurt-egg mixture evenly on top.

Add the Cheese:

Sprinkle half of the shredded mozzarella and half of the Parmesan over the first layer. This creates pockets of melted cheese throughout the bake.

Repeat the Layers:

Layer the remaining zucchini slices, chicken mixture, yogurt-egg mixture, and finish with the rest of the mozzarella and Parmesan on top. Press down gently to compact the layers.

Bake Covered, Then Uncovered:

Cover the dish loosely with foil and bake for 20 minutes. Remove the foil and bake an additional 10 to 15 minutes until the cheese is melted, bubbly, and lightly golden.

Rest and Serve:

Let the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil if desired, and serve warm.

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On a rainy Sunday, I doubled this recipe and packed it into glass containers for the week ahead. Each night, I'd reheat a portion and sit down to a warm, protein-packed dinner that tasted like I'd just cooked it. It became my quiet ritual, proof that meal prep doesn't have to mean boring food.

How to Store and Reheat

This bake keeps in the fridge for up to four days in an airtight container. Reheat individual portions in the microwave for 90 seconds, or cover the whole dish with foil and warm it in a 350°F oven for 15 minutes. The yogurt base stays creamy, and the cheese gets gooey all over again. If you freeze it, wrap portions tightly in plastic wrap and foil, then thaw overnight in the fridge before reheating.

Ways to Mix It Up

I've swapped the chicken for ground turkey and crumbled it into the layers for a different texture. You can also add a handful of baby spinach or diced bell peppers between the zucchini for extra veggies. For a spicy version, stir a pinch of red pepper flakes into the yogurt mixture or drizzle hot sauce over your serving. One friend even used cottage cheese instead of Greek yogurt and loved the extra protein and slightly different tang.

What to Serve Alongside

This bake is hearty enough to stand alone, but I love pairing it with a crisp green salad dressed in lemon vinaigrette. A slice of crusty whole-grain bread is perfect for soaking up any extra creamy sauce on your plate. If you want to keep it low-carb, serve it with roasted cauliflower or a side of sautéed greens. It also pairs beautifully with a chilled glass of white wine or sparkling water with a lemon wedge.

• Make sure your baking dish is well greased, or the bottom layer of zucchini will stick.
• Taste your yogurt mixture before assembling. If it's too tangy, add a pinch of sugar or honey to balance it.
• Use a sharp knife to slice the zucchini uniformly. A mandoline makes this even easier if you have one.

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This high-protein chicken zucchini bake has earned its spot in my weekly rotation, and I hope it does the same for you. It's proof that healthy food can taste indulgent, and meal prep can be something you actually look forward to.

Recipe FAQs

→ Can I prepare this ahead of time?

Yes, assemble the entire dish up to 24 hours in advance and refrigerate. When ready to bake, add an extra 5-10 minutes to the covered baking time since it will be cold.

→ What can I substitute for Greek yogurt?

Low-fat cottage cheese blended until smooth creates a similar creamy texture and adds even more protein. For dairy-free needs, use unsweetened coconut yogurt or a dairy-free Greek-style alternative.

→ How do I know when it's fully cooked?

The bake is done when the cheese is melted and lightly golden, and a knife inserted into the center comes out hot (not just warm). The internal temperature should reach 165°F for the chicken.

→ Can I use other vegetables?

Absolutely. Yellow squash, bell peppers, baby spinach, or mushrooms work well. Just keep the total vegetable amount similar to maintain proper baking time and consistency.

→ How should I store leftovers?

Store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven at 350°F until heated through. The flavors often taste even better the next day.

→ Can I freeze this dish?

Yes, freeze before baking or after cooling completely. Wrap tightly in plastic and foil for up to 3 months. Thaw overnight in the refrigerator before baking or reheating.