High Protein Chicken Zucchini Bake
Why make this recipe
High Protein Chicken Zucchini Bake is an excellent choice for anyone looking to enjoy a healthy and filling meal. This dish is packed with lean protein from chicken, lots of veggies, and creamy Greek yogurt. It’s perfect for meal prep and makes for a quick weeknight dinner that the whole family will love. Plus, it’s easy to make and customizable, making it a versatile addition to your recipe collection.
How to make High Protein Chicken Zucchini Bake
Ingredients :
- 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon salt, plus more to taste
- Freshly ground black pepper to taste
- 2 medium zucchini, thinly sliced (about 4 cups)
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- 2 large eggs
- ½ cup plain Greek yogurt
- 1 cup shredded low-fat mozzarella cheese, divided
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon olive oil, plus extra for greasing
- Fresh parsley or basil for garnish (optional)
Directions :
- Preheat the oven to 375°F. Lightly grease a 9×9-inch baking dish with olive oil.
- In a medium bowl, mix together the oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper. Toss the chicken pieces in the spice mix until they are well coated.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear for about 3–4 minutes on each side until golden. Transfer the chicken to a plate.
- In the same skillet, lower the heat to medium. Add the chopped onion and sauté for around 3 minutes until it is softened. Then, add the minced garlic and cook for an additional 30 seconds, stirring constantly.
- In a separate bowl, whisk the eggs and Greek yogurt until smooth. Season lightly with salt and pepper.
- Return the seared chicken to the skillet and mix it with the onion and garlic. Remove from the heat.
- In the prepared baking dish, layer half of the sliced zucchini at the bottom. 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 cheese.
- Repeat the layering with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish with the remaining mozzarella and Parmesan.
- Cover the dish loosely with foil and bake for 20 minutes.
- Remove the foil and bake for another 10–15 minutes until the cheese is melted, bubbly, and lightly golden.
- Let the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil if desired. Serve warm.
How to serve High Protein Chicken Zucchini Bake
This dish is great served warm on its own or with a side salad. It also works well with some fresh bread or rolls to soak up any extra sauce.
How to store High Protein Chicken Zucchini Bake
Store any leftovers in an airtight container in the refrigerator for up to 3–4 days. You can reheat individual portions in the microwave or oven until warmed through.
Tips to make High Protein Chicken Zucchini Bake
- Make sure the chicken is cut into uniform pieces for even cooking.
- You can add other vegetables like bell peppers or spinach for extra nutrients.
- If you like a bit of spice, consider adding red pepper flakes to the seasoning mix.
Variation
You can substitute the chicken for ground turkey or lean beef for a different flavor. Also, try switching out the low-fat mozzarella for another cheese, like cheddar or pepper jack, to change up the taste.
FAQs
Can I freeze this dish?
Yes, this bake can be frozen before or after baking. Just make sure to cover it well with plastic wrap and foil.
How long does it take to cook?
Total cooking time is about 35–45 minutes, including preparation and baking.
Can I make this dish in advance?
Absolutely! You can prepare it ahead of time and refrigerate it until you’re ready to bake. Just add a few extra minutes to the cooking time if it’s straight from the fridge.
High Protein Chicken Zucchini Bake
Ingredients
Method
- Preheat the oven to 375°F (190°C). Lightly grease a 9x9-inch baking dish with olive oil.
- In a medium bowl, mix together the oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper. Toss the chicken pieces in the spice mix until well coated.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear for about 3–4 minutes on each side until golden. Transfer the chicken to a plate.
- In the same skillet, lower the heat to medium. Add the chopped onion and sauté for around 3 minutes until softened. Then, add the minced garlic and cook for an additional 30 seconds.
- In a separate bowl, whisk the eggs and Greek yogurt until smooth. Season lightly with salt and pepper.
- Return the seared chicken to the skillet and mix it with the onion and garlic. Remove from heat.
- In the prepared baking dish, layer half of the sliced zucchini at the bottom. 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 cheese.
- Repeat the layering with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish with the remaining mozzarella and Parmesan.
- Cover the dish loosely with foil and bake for 20 minutes.
- Remove the foil and bake for another 10–15 minutes until the cheese is melted, bubbly, and lightly golden.
- Let the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil if desired. Serve warm.
