High Protein Chicken Zucchini Bake (Printable Version)

Layers of seasoned chicken, zucchini, and creamy yogurt-egg blend with melted mozzarella and Parmesan.

# Needed Ingredients:

→ 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 (approximately 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)

# Steps:

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 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.
08 - Sprinkle with half of the shredded mozzarella and half of the Parmesan.
09 - Repeat with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish with the remaining mozzarella and Parmesan.
10 - Cover the dish loosely with foil and bake for 20 minutes.
11 - Remove the foil and bake an additional 10-15 minutes, until the cheese is melted, bubbly, and lightly golden.
12 - Let the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil, if desired. Serve warm.

# Expert Advice:

01 -
  • It delivers serious protein without feeling heavy or leaving you sluggish afterward.
  • The layers look impressive but come together faster than you'd expect.
  • Leftovers taste even better the next day, making it perfect for meal prep.
  • You can sneak in extra vegetables without anyone noticing or complaining.
02 -
  • Don't skip the resting time after baking, the custard needs a few minutes to firm up or it will spill everywhere when you slice it.
  • Slice the zucchini as evenly as possible so they cook at the same rate and don't leave some pieces crunchy while others turn mushy.
  • Make sure the chicken is only seared, not fully cooked, because it will finish cooking in the oven and you don't want it to dry out.
03 -
  • Use a mandoline to slice the zucchini evenly and quickly, it saves time and ensures they cook uniformly.
  • Let the bake rest for the full 5 minutes before slicing, it makes all the difference in clean, beautiful portions.
  • If you're meal prepping, divide it into portions right after it cools so you don't have to deal with it later in the week.
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