High Protein Chicken Zucchini Bake

The evening I pulled this dish from the oven, I wasn't expecting much beyond another weeknight dinner. But when the golden cheese bubbled at the edges and that paprika-scented steam rose up, my kitchen smelled like comfort wrapped in ambition. My husband wandered in, drawn by the aroma, and asked what I was testing now. I told him it was just chicken and zucchini, but one bite in, we both paused. This wasn't just another protein-packed meal; it tasted like I'd actually thought about flavor, not just macros.

I made this on a Sunday afternoon when my sister came over complaining about her latest meal prep disaster. She'd been choking down bland chicken and steamed vegetables all week, so I handed her a plate of this still-warm bake. She looked skeptical at first, probably because I'd been experimenting with too many strange ingredient swaps lately. But after her second serving, she asked me to text her the recipe before she even left my house.

Ingredients

• Boneless, skinless chicken breast (1 pound): I cut mine into bite-sized pieces so every layer gets even coverage, and smaller chunks sear faster without drying out.
• Dried oregano (1 teaspoon): This herb brings a Mediterranean warmth that pairs beautifully with the yogurt and zucchini.
• Smoked paprika (1 teaspoon): The smoky edge here is what makes this taste intentional, not bland, so don't skip it or swap for regular paprika.
• Garlic powder (½ teaspoon): I use this in the spice rub for even distribution, then add fresh garlic later for a double hit of flavor.
• Salt and black pepper: Season generously at every stage, tasting as you go, because the zucchini and yogurt both need a little help.
• Zucchini (2 medium, thinly sliced): Thin slices cook evenly and release just enough moisture to keep the bake tender without turning it soupy.
• Yellow onion (1 small, finely chopped): I sauté this until soft and sweet, which builds a savory base that ties the whole dish together.
• Fresh garlic (2 cloves, minced): Add this to the skillet right at the end so it gets fragrant but doesn't burn and turn bitter.
• Large eggs (2): These help the yogurt mixture set into a creamy, custard-like layer that holds everything in place.
• Plain Greek yogurt (½ cup): This is the secret to keeping the chicken moist and adding protein without cream or heavy cheese.
• Low-fat mozzarella cheese (1 cup, divided): I use half in the layers and half on top for that golden, bubbly finish everyone expects.
• Parmesan cheese (2 tablespoons, grated): Just a bit of this adds a sharp, nutty note that balances the mild mozzarella beautifully.
• Olive oil (1 tablespoon, plus extra for greasing): I use this to sear the chicken and grease the dish so nothing sticks after baking.
• Fresh parsley or basil (for garnish, optional): A handful of fresh herbs at the end brightens the whole plate and makes it look like you tried harder than you did.

Instructions

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Preheat and Prep Your Dish:

Set your oven to 375°F and lightly coat a 9x9-inch baking dish with olive oil. This step is easy to forget, but greasing now saves you from scrubbing stuck-on cheese later.

Season the Chicken:

In a medium bowl, mix oregano, smoked paprika, garlic powder, salt, and black pepper, then toss the chicken pieces until every bit is coated. The spices should cling to the meat, not sit at the bottom of the bowl.

Sear the Chicken:

Heat a tablespoon of olive oil in a large skillet over medium-high heat and add the seasoned chicken. Sear for 3 to 4 minutes per side until golden and caramelized, but don't worry about cooking it through since it finishes in the oven.

Sauté the Aromatics:

Lower the heat to medium, add the chopped onion to the same skillet, and cook for about 3 minutes until it softens and turns translucent. Toss in the minced garlic and stir constantly for 30 seconds, just until it smells amazing.

Whisk the Yogurt Mixture:

In a separate bowl, whisk together the eggs and Greek yogurt until completely smooth, then season lightly with salt and pepper. This creamy blend is what makes the bake feel indulgent instead of dry.

Combine Chicken and Aromatics:

Return the seared chicken to the skillet with the onion and garlic, stir everything together, then remove from heat. Let it sit while you start layering.

Build the First Layer:

Arrange half of the sliced zucchini in the bottom of your prepared baking dish, then spread half of the chicken mixture evenly over it. Pour half of the yogurt-egg mixture on top, letting it seep into the gaps.

Add Cheese to the First Layer:

Sprinkle half of the mozzarella and half of the Parmesan over the yogurt layer. The cheese should cover most of the surface but doesn't need to be perfect.

Repeat the Layers:

Layer the remaining zucchini, then the rest of the chicken mixture, then the rest of the yogurt-egg blend. Finish with the remaining mozzarella and Parmesan on top.

Bake Covered, Then Uncovered:

Cover the dish loosely with foil and bake for 20 minutes, then remove the foil and bake another 10 to 15 minutes. The cheese should be melted, bubbly, and lightly golden when it's ready.

Rest and Garnish:

Let the bake rest for 5 minutes before slicing so the layers have a chance to set. Sprinkle with fresh parsley or basil if you have it, then serve warm.

Save

One weeknight, I served this to my kids without mentioning the zucchini, and they devoured it. My youngest asked for seconds before I even sat down, and my older one wanted to know if we could have it again on Sunday. It became one of those rare dishes that checks every box: easy enough for a Tuesday, special enough to feel like a win, and healthy enough that I don't feel guilty about the cheese.

I always make extra because this bake keeps beautifully in the fridge for up to four days, stored in an airtight container. When I reheat it, I use the oven at 350°F for about 15 minutes to keep the texture right, though the microwave works in a pinch if you're in a hurry. The layers hold up surprisingly well, and the flavors actually deepen after a day or two, which makes it perfect for meal prep. Just be sure to let it cool completely before you cover and refrigerate it, or condensation will make the top soggy.

If you want to switch things up, cottage cheese works in place of Greek yogurt and adds even more protein with a slightly different tangy flavor. I've also stirred in chopped bell peppers and baby spinach for extra vegetables, and both disappear into the layers without changing the texture. For a spicy version, add a pinch of red pepper flakes to the chicken seasoning or drizzle hot sauce over your serving. If you're dairy-free, plant-based cheese and yogurt alternatives work just fine, though I recommend checking labels for protein content since some are lower than the dairy versions.

This bake is rich and satisfying on its own, but I like to serve it with a simple green salad dressed in lemon vinaigrette to cut through the creaminess. Roasted asparagus or green beans also work well, adding a bit of crunch and freshness to the plate. If you're feeding someone who needs more carbs, a slice of crusty whole-grain bread or a small portion of wild rice rounds out the meal nicely.

• A crisp cucumber and tomato salad with olive oil and red wine vinegar balances the richness beautifully.
• Steamed broccoli or roasted cauliflower florets add extra fiber without competing for attention.
• If you're craving carbs, a scoop of quinoa or a baked sweet potato on the side keeps things wholesome and filling.

Save

This dish has become my answer to the question of how to eat well without spending hours in the kitchen or sacrificing flavor. Every time I pull it from the oven, I'm reminded that good food doesn't have to be complicated, it just has to be thoughtful.

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Recipe Questions

→ Can I prepare this ahead of time?

Yes, assemble the entire dish up to 24 hours in advance and refrigerate. Bake when ready, adding 5-10 extra minutes if baking from cold.

→ What vegetables work well in this bake?

Try sliced bell peppers, baby spinach, or mushrooms alongside the zucchini. Just keep the total vegetable amount similar to avoid watery results.

→ Can I use cottage cheese instead of Greek yogurt?

Yes, low-fat cottage cheese adds even more protein and creates a slightly thicker texture. Blend it smooth before whisking with the eggs.

→ How do I store and reheat leftovers?

Keep refrigerated in an airtight container for up to 4 days. Reheat individual portions in the microwave or cover the entire dish with foil and warm at 350°F until heated through.

→ Can I make this dairy-free?

Use plant-based shredded cheese and dairy-free yogurt alternatives. The texture may vary slightly, but the flavor will remain delicious.

→ Why should I sear the chicken first?

Searing creates a golden crust that adds depth of flavor and helps the chicken hold its texture during baking, preventing it from becoming dry or rubbery.