High Protein Chicken Zucchini Bake

Why make this recipe

High Protein Chicken Zucchini Bake is a delicious and healthy meal that packs a punch of flavor while being rich in protein. This dish is perfect for those who want to enjoy a hearty meal without compromising on their nutritional goals. The combination of chicken, zucchini, and Greek yogurt not only keeps the dish moist but also adds essential nutrients. It’s a great way to sneak some vegetables into your diet, making it a fantastic choice for families or anyone looking to eat healthier without sacrificing taste.

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

1. Preheat your oven to 375°F. Lightly grease a 9×9-inch baking dish with olive oil.
2. In a medium bowl, mix together the oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper. Add the chicken pieces and coat them well with the spice mixture.
3. 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 brown. Once done, transfer the chicken to a plate.
4. In the same skillet, lower the heat to medium and add the chopped onion. Sauté for around 3 minutes until it becomes soft. Add the minced garlic and cook for an additional 30 seconds, stirring constantly.
5. In a separate bowl, whisk the eggs and Greek yogurt together until smooth. Lightly add salt and pepper to taste.
6. Return the seared chicken to the skillet, stirring to combine with the onion and garlic mixture. Remove from heat.
7. Layer half of the sliced zucchini in the bottom of the prepared baking dish. Spread half of the chicken-onion mixture on top of the zucchini. Pour half of the yogurt-egg mixture evenly over it.
8. Sprinkle with half of the shredded mozzarella and half of the Parmesan cheese.
9. Repeat the layers with the remaining zucchini, chicken mixture, yogurt-egg mixture, and finish with the leftover mozzarella and Parmesan.
10. Cover the dish loosely with foil and bake for 20 minutes.
11. After 20 minutes, remove the foil and continue baking for an additional 10–15 minutes, or until the cheese is melted, bubbly, and lightly golden.
12. Allow the bake to 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

Serve the High Protein Chicken Zucchini Bake warm, directly from the oven. It pairs wonderfully with a side salad or some crusty bread. If you prefer, you can also enjoy it as leftovers the next day, making it a great meal prep option!

How to store High Protein Chicken Zucchini Bake

To store the leftovers, let the dish cool completely. Then, cover it tightly with plastic wrap or foil and place it in the refrigerator. It will stay fresh for about 3–4 days. If you want to keep it longer, you can freeze it for up to 2 months. Just make sure to thaw it properly before reheating.

Tips to make High Protein Chicken Zucchini Bake

• Feel free to add other veggies, like bell peppers or spinach, for added nutrition and flavor.
• If you want a bit more spice, consider adding some red pepper flakes to the spice mixture.
• For a crispier top, broil the dish for a couple of minutes at the end of baking, keeping a close eye on it to avoid burning.

Variation

You can easily make this dish with ground turkey or lean beef if chicken isn’t your preference. Use low-fat cheese to keep it light and healthy, and swap the Greek yogurt with cottage cheese if you like a different texture.

FAQs

1. Can I use frozen chicken?
   Yes, you can use frozen chicken, but make sure to thaw it completely before cooking for even seasoning and texture.

2. Is this dish gluten-free?
   Yes, this recipe is naturally gluten-free as it contains no flour or gluten-containing ingredients.

3. Can I make this ahead of time?
   Absolutely! You can prepare the dish a day in advance and bake it just before serving. Just be sure to adjust baking time if it’s going in the oven cold.

High Protein Chicken Zucchini Bake

A delicious and healthy meal rich in protein, combining chicken, zucchini, and Greek yogurt to create a moist dish full of flavor.

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Prep Time 20 minutes mins

Cook Time 35 minutes mins

Total Time 55 minutes mins

Servings: 6 servings

Course: Dinner, Main Course

Cuisine: American

Calories: 350

Ingredients Method Notes

Ingredients

  

Main ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 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)

Spices

• 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

Method

 

Preparation

1. Preheat your oven to 375°F. Lightly grease a 9x9-inch baking dish with olive oil.
2. In a medium bowl, mix together the oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper. Add the chicken pieces and coat them well with the spice mixture.
3. 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 brown. Once done, transfer the chicken to a plate.
4. In the same skillet, lower the heat to medium and add the chopped onion. Sauté for around 3 minutes until it becomes soft. Add the minced garlic and cook for an additional 30 seconds, stirring constantly.
5. In a separate bowl, whisk the eggs and Greek yogurt together until smooth. Lightly add salt and pepper to taste.
6. Return the seared chicken to the skillet, stirring to combine with the onion and garlic mixture. Remove from heat.

Assembly and Baking

1. Layer half of the sliced zucchini in the bottom of the prepared baking dish. Spread half of the chicken-onion mixture on top of the zucchini. Pour half of the yogurt-egg mixture evenly over it.
2. Sprinkle with half of the shredded mozzarella and half of the Parmesan cheese.
3. Repeat the layers with the remaining zucchini, chicken mixture, yogurt-egg mixture, and finish with the leftover mozzarella and Parmesan.
4. Cover the dish loosely with foil and bake for 20 minutes.
5. After 20 minutes, remove the foil and continue baking for an additional 10–15 minutes, or until the cheese is melted, bubbly, and lightly golden.
6. Allow the bake to rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil if desired. Serve warm.

Notes

Feel free to add other veggies, like bell peppers or spinach, for added nutrition and flavor. If you want a bit more spice, consider adding some red pepper flakes to the spice mixture. For a crispier top, broil the dish for a couple of minutes at the end of baking, keeping a close eye on it to avoid burning. This dish is gluten-free as it contains no flour or gluten-containing ingredients.