High Protein Chicken Zucchini Bake

The smell of smoked paprika hitting hot oil always makes me stand a little closer to the stove. I threw this bake together on a Tuesday when I had chicken thawed and three zucchini threatening to go soft in the crisper. The yogurt-egg mixture seemed odd at first, but once it set in the oven, it turned creamy and almost custard-like. My husband scraped his plate twice that night.

I made this for my sister when she was training for a half marathon and tired of plain grilled chicken. She texted me the next day asking for the recipe, which never happens. We sat at my kitchen table with forks and the baking dish between us, and she admitted she didnt miss the carbs. That felt like a small victory.

Ingredients

• Boneless, skinless chicken breast (1 pound): Cut it into even bite-sized pieces so they sear at the same rate and stay juicy throughout the bake.
• Dried oregano (1 teaspoon): This herb brings a Mediterranean warmth that balances the smokiness of the paprika.
• Smoked paprika (1 teaspoon): It adds depth without heat, and the color it gives the chicken makes everything look more appetizing.
• Garlic powder (½ teaspoon): A little goes a long way, and it distributes more evenly than fresh garlic in a dry rub.
• Salt and black pepper: Season in layers, tasting as you go, because the cheese will add some saltiness too.
• Zucchini (2 medium): Slice them thin so they cook through and release just enough moisture to meld with the custard.
• Yellow onion (1 small): Finely chopped onion melts into the background and sweetens as it cooks with the chicken.
• Garlic (2 cloves): Fresh garlic blooms in the hot skillet and perfumes the whole dish.
• Large eggs (2): They bind the yogurt into a creamy layer that holds everything together.
• Plain Greek yogurt (½ cup): It keeps the bake moist and adds tang without the heaviness of cream.
• Low-fat mozzarella (1 cup, divided): It melts into stretchy, golden pools on top and between the layers.
• Parmesan (2 tablespoons): Grated Parmesan crisps up at the edges and adds a nutty, salty finish.
• Olive oil (1 tablespoon, plus extra): Use it to sear the chicken and grease the dish so nothing sticks.
• Fresh parsley or basil: A handful of chopped herbs at the end makes it look and taste brighter.

Instructions

Preheat and Prep the Dish:

Set your oven to 375°F and lightly grease a 9x9-inch baking dish with olive oil. This prevents sticking and helps the edges get golden.

Season the Chicken:

In a medium bowl, mix oregano, smoked paprika, garlic powder, salt, and black pepper, then toss the chicken pieces until every surface is coated. The spices will form a flavorful crust when seared.

Sear the Chicken:

Heat 1 tablespoon 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 but not cooked through, then transfer to a plate.

Sauté the Aromatics:

Lower the heat to medium, add the chopped onion to the same skillet, and cook for 3 minutes until soft. Stir in the minced garlic and cook for 30 seconds, letting it release its fragrance.

Whisk the Yogurt Mixture:

In a separate bowl, whisk the eggs and Greek yogurt until smooth and season lightly with salt and pepper. This custard-like base will set around the chicken and zucchini.

Combine Chicken and Aromatics:

Return the seared chicken to the skillet and stir it into the onion and garlic mixture. Remove from heat so it stops cooking.

Build the First Layer:

Arrange half of the sliced zucchini in the bottom of the greased baking dish, then spread half of the chicken mixture over it. Pour half of the yogurt-egg mixture evenly on top.

Add Cheese and Repeat:

Sprinkle half of the mozzarella and Parmesan over the first layer. Repeat with remaining zucchini, chicken, yogurt mixture, and finish with the rest of the cheese.

Bake Covered:

Cover the dish loosely with foil and bake for 20 minutes. The foil traps steam and helps everything cook evenly without drying out.

Finish Uncovered:

Remove the foil and bake for another 10 to 15 minutes until the cheese is bubbly, melted, and lightly golden on top. Let it rest for 5 minutes before slicing.

Garnish and Serve:

Sprinkle with chopped parsley or basil if you have it, then serve warm. The rest time lets the layers settle so each slice holds together.

Pin It

This bake became my go-to when I needed something that felt indulgent but kept my macros in check. I loved that I could portion it into containers on Sunday and have real dinners ready all week. It never felt like I was eating leftovers, just something I was smart enough to make ahead.

How to Store and Reheat

Let the bake cool completely, then cover it tightly with foil or transfer portions to airtight containers. It keeps in the fridge for up to four days. When you reheat it in the microwave, cover it with a damp paper towel so the top does not dry out. If you prefer the oven, reheat at 350°F for about 15 minutes until warmed through.

Ways to Make It Your Own

Swap the Greek yogurt for cottage cheese if you want even more protein and a slightly thicker texture. Add a handful of baby spinach or diced bell pepper to the chicken mixture for extra color and nutrients. If you like heat, stir in red pepper flakes or drizzle hot sauce over your slice. For a dairy-free version, use plant-based yogurt and cheese, just check the labels to make sure they melt well.

What to Serve Alongside

This bake is filling on its own, but I like to serve it with a simple arugula salad dressed in lemon and olive oil. Roasted cherry tomatoes or a few slices of crusty bread (if you are not staying low-carb) round it out nicely. Sometimes I just eat it straight from the dish with a fork and call it dinner.

• A crisp green salad with a tangy vinaigrette cuts through the richness.
• Roasted vegetables like broccoli or asparagus add color and crunch.
• A slice of whole-grain or sourdough bread is perfect for soaking up any extra yogurt sauce.

Pin It

This dish taught me that high-protein meals do not have to be boring or repetitive. Every time I pull it from the oven, I am reminded that good food can be simple, satisfying, and exactly what you need.

Recipe FAQs

→ 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 minutes to the covered baking time if chilled.

→ What can I substitute for Greek yogurt?

Low-fat cottage cheese creates a similar creamy texture with added protein. For dairy-free options, use unsweetened coconut yogurt or a cashew-based alternative.

→ How do I store leftovers?

Refrigerate in an airtight container for up to 4 days. Reheat individual portions in the microwave at 50% power, or cover and warm at 350°F until heated through.

→ Can I freeze this bake?

Freeze unbaked portions wrapped tightly for up to 3 months. Thaw overnight in the refrigerator before baking as directed.

→ How do I know when it's done?

The bake is complete when the cheese is melted and bubbly with golden spots, and a knife inserted in the center comes out hot. Internal temperature should reach 165°F.