High Protein Chicken Zucchini Bake (Print Version)

Layers of seared chicken and zucchini in a creamy yogurt-egg mixture, baked until golden and bubbly with melted cheese.

# What You'll Need:

→ 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 - 1/2 teaspoon garlic powder
05 - 1/2 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 - 1/2 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 Make It:

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, 1/2 teaspoon salt, and black pepper. Toss chicken pieces in spice mixture until evenly coated.
03 - Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add seasoned chicken and sear 3-4 minutes per side until golden. Transfer to a plate and set aside.
04 - Reduce heat to medium. Add chopped onion and sauté 3 minutes until softened. Add minced garlic and cook 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 skillet and stir to combine with onion and garlic mixture. Remove from heat.
07 - Layer half of sliced zucchini in prepared baking dish. Spread half of chicken-onion mixture over zucchini. Pour half of yogurt-egg mixture evenly on top.
08 - Sprinkle with half of shredded mozzarella and half of Parmesan cheese.
09 - Repeat with remaining zucchini slices, chicken mixture, yogurt-egg mix. Finish with remaining mozzarella and Parmesan.
10 - Cover baking dish loosely with aluminum foil and bake 20 minutes.
11 - Remove foil and bake 10-15 minutes until cheese is melted, bubbly, and lightly golden.
12 - Let bake rest 5 minutes before slicing. Garnish with fresh parsley or basil if desired. Serve warm.

# Expert Tips:

01 -
  • It packs 48 grams of protein per serving without feeling heavy or overly rich.
  • The Greek yogurt keeps everything creamy and adds tang without extra fat.
  • Leftovers reheat beautifully, so meal prep just got a lot easier.
  • You can swap, add, or omit vegetables based on what you have on hand.
02 -
  • Do not skip the searing step, the golden crust on the chicken adds depth that plain poached chicken cannot deliver.
  • Slice the zucchini as evenly as possible so some pieces don't turn mushy while others stay too firm.
  • Let the bake rest for a full 5 minutes or the yogurt custard will ooze out when you cut into it.
03 -
  • Use a mandoline to slice the zucchini uniformly, it saves time and ensures even cooking.
  • If your skillet is not oven-safe, transfer everything to the baking dish instead of trying to layer in the skillet itself.
  • Taste the yogurt-egg mixture before pouring it over the layers, a little extra salt or pepper here makes a big difference.
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