High Protein Chicken Zucchini Bake (Printable Version)

Golden chicken and zucchini layers with creamy yogurt sauce and melted cheese

# 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 - 1/2 teaspoon garlic powder
05 - 1/2 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 - 1/2 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)

# Step-by-Step Directions:

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, 1/2 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, 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 bottom of the prepared baking dish. Spread half of the chicken-onion mixture over the zucchini. Pour half of the yogurt-egg mixture evenly on top. Sprinkle with half of the mozzarella and half of the Parmesan.
08 - Repeat layering with remaining zucchini slices, chicken mixture, yogurt-egg mixture, and finish with remaining mozzarella and Parmesan.
09 - Cover the dish loosely with aluminum foil and bake for 20 minutes.
10 - Remove foil and bake for 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 fresh parsley or basil if desired. Serve warm.

# Expert Advice:

01 -
  • It sneaks serious protein into every forkful without feeling heavy or dry like most high-protein bakes do.
  • The creamy yogurt and egg blend keeps everything tender and almost custardy, which is rare in a chicken casserole.
  • You can prep it ahead, bake it later, and it reheats without turning rubbery or sad the next day.
  • The layers look impressive enough for company but require nothing fancy, just a skillet and a baking dish.
02 -
  • Don't skip searing the chicken, even though it bakes later, because that golden crust adds a depth of flavor you can't get any other way.
  • If your zucchini releases too much water, pat the slices dry with a paper towel before layering to avoid a watery bake.
  • Let the dish rest after baking or the yogurt-egg mixture won't set properly and you'll end up with a runny mess when you try to slice it.
03 -
  • Use a mandoline or sharp knife to slice the zucchini uniformly so the layers cook evenly and look neat when you serve it.
  • If you're prepping ahead, assemble the entire bake up to a day in advance, cover tightly, and refrigerate, then bake straight from the fridge, adding 5 to 10 extra minutes to the cooking time.
  • Taste your yogurt-egg mixture before layering, because a little extra salt and pepper here makes a big difference in the final flavor.
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