High Protein Chicken Zucchini Bake (Printable Version)

Golden chicken and zucchini layers baked with Greek yogurt, eggs, and melted cheese for a satisfying high-protein meal.

# What You 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)

# Step-by-Step Directions:

01 - Preheat the 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 freshly ground black pepper. Toss the chicken pieces in the spice mixture until well coated.
03 - Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear for 3–4 minutes per side until golden. Remove chicken to a plate and set aside.
04 - In the same skillet, reduce heat to medium. Add the chopped onion and sauté for 3 minutes until softened. Add the minced garlic and cook for another 30 seconds, stirring constantly.
05 - In a separate bowl, whisk together the eggs and Greek yogurt until smooth. Season lightly with salt and pepper.
06 - Return the seared chicken to the skillet and stir to combine with the 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 shredded mozzarella and half of the Parmesan.
08 - Repeat with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish with the remaining mozzarella and Parmesan.
09 - Cover the dish loosely with foil and bake for 20 minutes.
10 - Remove the foil and bake an additional 10–15 minutes, until the 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 Advice:

01 -
  • It sneaks nearly 50 grams of protein into a cheesy, comforting casserole that tastes indulgent.
  • The zucchini adds bulk and freshness without carbs piling up, so you can have a big serving guilt-free.
  • Leftovers reheat beautifully, making it perfect for meal prep or next-day lunches.
  • You get all the satisfaction of a baked pasta dish without any actual pasta.
02 -
  • Don't skip the searing step, the caramelization on the chicken adds a depth of flavor you can't get any other way.
  • If your zucchini releases a lot of water, pat the slices dry with a paper towel before layering to avoid a watery bake.
  • Let the bake rest after it comes out of the oven, cutting into it too soon will make the layers fall apart and the yogurt mixture run.
03 -
  • Use a mandoline to slice the zucchini evenly, it makes layering easier and ensures everything cooks at the same rate.
  • Let the chicken cool slightly before mixing with the onions so the residual heat doesn't scramble the egg mixture when you layer.
  • If you want a crispier top, broil the bake for the last 2 minutes, but watch it closely so the cheese doesn't burn.
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