High Protein Chicken Zucchini Bake (Printable)

Golden-seared chicken and zucchini layered with creamy yogurt blend, topped with melted mozzarella for a satisfying high-protein dinner.

# Ingredient List:

→ 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)

# How to Prepare:

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, ½ 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 - Reduce heat to medium in the same skillet. 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 the onion and garlic mixture. Remove from heat.
07 - Layer half of the sliced zucchini in 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 layers with remaining zucchini, chicken mixture, yogurt-egg blend, and finish with remaining mozzarella and Parmesan cheese.
09 - Cover baking 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 bake rest for 5 minutes before slicing. Garnish with fresh parsley or basil if desired. Serve warm.

# Expert Advice:

01 -
  • It packs 48 grams of protein per serving without feeling heavy or dry.
  • The zucchini soaks up all the savory juices and stays tender, not watery.
  • You can prep the whole thing in one skillet and one dish, so cleanup is painless.
  • It reheats beautifully, which means you can eat well all week without starting over.
02 -
  • Do not skip the searing step, the browned bits on the chicken add flavor and texture that plain poached chicken cannot deliver.
  • Slice the zucchini thin and uniform, thick slices release too much water and make the bake soggy.
  • Let the bake rest for at least 5 minutes before cutting, or the custard will run and your slices will fall apart.
03 -
  • Use a meat thermometer to check that the chicken reaches 165°F in the thickest piece before serving.
  • If your zucchini is very watery, salt the slices lightly and let them sit for 10 minutes, then pat them dry before layering.
  • Grate your own Parmesan instead of using pre-grated, it melts better and tastes sharper.
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