High Protein Chicken Zucchini Bake

My neighbor knocked on my door one Tuesday evening holding a casserole dish still warm from her oven. She'd made too much, she said, and thought I might like to try her new chicken zucchini bake. One forkful and I was hooked on the creamy, cheesy layers that somehow felt indulgent and light at the same time. I asked for the recipe immediately, scribbling notes on the back of an envelope while she laughed at my enthusiasm. That simple gesture turned into my go-to weeknight dinner, proving that the best recipes often arrive unannounced.

I made this for my brother's family after his first marathon, and he devoured two servings before even changing out of his running gear. His kids, who usually protest vegetables, fought over the last cheesy corner piece. Watching them scrape the dish clean felt like a small victory, especially since I'd been worried the zucchini would be a dealbreaker. Now it's my official post-workout dinner for anyone who needs real fuel wrapped in comfort.

Ingredients

• Boneless, skinless chicken breast (1 pound): The lean protein base that turns this into a muscle-building meal, cut into bite-sized pieces so every forkful has chicken.
• Dried oregano (1 teaspoon): Adds an earthy, Mediterranean warmth that pairs perfectly with the creamy yogurt sauce.
• Smoked paprika (1 teaspoon): Brings a subtle smokiness and gorgeous golden color to the seared chicken.
• Garlic powder (½ teaspoon): A quick flavor boost that layers beautifully with the fresh garlic used later.
• Salt (½ teaspoon, plus more to taste): Essential for bringing out every flavor, especially in the chicken seasoning.
• Freshly ground black pepper (to taste): A few cranks add just enough heat and complexity without overpowering.
• Zucchini (2 medium, thinly sliced): The secret vegetable that mimics noodles, soaking up all the creamy custard while staying tender.
• Yellow onion (1 small, finely chopped): Sautéed until soft and sweet, it forms the aromatic backbone of the chicken layer.
• Garlic (2 cloves, minced): Fresh garlic makes all the difference, releasing its fragrance in just 30 seconds of cooking.
• Large eggs (2): They bind the yogurt into a silky custard that holds the layers together.
• Plain Greek yogurt (½ cup): The creamy, tangy hero that keeps this dish moist and protein-packed without heavy cream.
• Shredded low-fat mozzarella cheese (1 cup, divided): Melts into gooey, bubbly perfection and creates that irresistible golden top.
• Grated Parmesan cheese (2 tablespoons): A nutty, salty finishing touch that crisps up beautifully under the broiler.
• Olive oil (1 tablespoon, plus extra for greasing): For searing the chicken and greasing the dish so nothing sticks.
• Fresh parsley or basil (for garnish, optional): A bright, herby flourish that makes the finished dish look as good as it tastes.

Instructions

Preheat and Prep the Dish:

Set your oven to 375°F (190°C) and lightly coat a 9x9-inch baking dish with olive oil. This prevents sticking and makes cleanup a breeze.

Season the Chicken:

In a medium bowl, mix oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper. Toss the chicken pieces in the spice blend until every bit is coated in that fragrant, golden-red dust.

Sear the Chicken:

Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear for 3 to 4 minutes per side until golden and caramelized, but not fully cooked through since it will finish in the oven.

Sauté the Aromatics:

Remove the chicken to a plate, then reduce the heat to medium. Add the chopped onion to the same skillet and cook for 3 minutes until softened, then stir in the minced garlic for 30 seconds until it smells incredible.

Make the Yogurt Custard:

In a separate bowl, whisk the eggs and Greek yogurt together until completely smooth. Season lightly with salt and pepper to taste.

Combine Chicken and Aromatics:

Return the seared chicken to the skillet with the onion and garlic, stirring to coat everything in those savory flavors. Remove from heat.

Build the First Layer:

Spread half of the sliced zucchini across the bottom of the prepared baking dish. Top with half of the chicken-onion mixture, then pour half of the yogurt-egg custard evenly over the top.

Add the First Cheese Layer:

Sprinkle half of the shredded mozzarella and half of the Parmesan over the custard. The cheese will melt down into the layers as it bakes.

Repeat the Layers:

Layer the remaining zucchini slices, then the rest of the chicken mixture, followed by the remaining yogurt-egg custard. Finish with the rest of the mozzarella and Parmesan on top.

Bake Covered:

Cover the dish loosely with foil and bake for 20 minutes. The foil traps steam, helping the zucchini soften and the custard set without drying out.

Finish Uncovered:

Remove the foil and bake for another 10 to 15 minutes, until the cheese is melted, bubbly, and lightly golden on top. The edges should be just starting to crisp.

Rest and Serve:

Let the bake rest for 5 minutes before slicing so the layers hold together nicely. Garnish with chopped fresh parsley or basil if you like, and serve warm.

Save

One Sunday afternoon, I served this to a friend who was trying to eat better but missed comfort food terribly. She took one bite, closed her eyes, and said it tasted like someone had wrapped a hug in cheese. That moment reminded me that healthy eating does not have to mean sacrificing flavor or warmth. This dish became my proof that you can feed your body well and still feel completely satisfied.

How to Store and Reheat

Once cooled, I slice the bake into individual portions and store them in airtight containers in the fridge for up to four days. Reheating a single square in the microwave for about 90 seconds brings back that just-baked creaminess, though I prefer using the oven at 350°F for 10 minutes if I have the time. The custard stays moist and the cheese gets bubbly again, almost as good as the first night. If you want to freeze it, wrap portions tightly in foil and freeze for up to two months, then thaw overnight in the fridge before reheating.

Swaps and Variations

I have swapped the Greek yogurt for low-fat cottage cheese when I wanted an even creamier texture with a little more protein. Adding a pinch of red pepper flakes to the chicken seasoning gives it a gentle heat that wakes up the whole dish. For extra vegetables, I have stirred in chopped bell pepper or a handful of baby spinach between the layers, and both disappeared into the creamy custard beautifully. If you need a dairy-free version, plant-based yogurt and vegan cheese work surprisingly well, though the texture will be slightly less rich.

Serving Suggestions

This bake is hearty enough to stand alone, but I love serving it with a simple arugula salad dressed in lemon and olive oil to cut through the richness. A slice of crusty whole-grain bread on the side is perfect for soaking up any extra custard left on the plate. When I am feeding a crowd, I double the recipe in a 9x13-inch dish and serve it straight from the oven, letting everyone help themselves.

• Pair with a crisp white wine or sparkling water with lemon for a light, refreshing contrast.
• Serve alongside roasted cherry tomatoes for a burst of acidity and color.
• Top with a dollop of extra Greek yogurt and a sprinkle of fresh dill for a cool, tangy finish.

Save

This recipe has become my quiet weeknight triumph, the one I turn to when I need something nourishing without a lot of fuss. I hope it brings the same warmth and satisfaction to your table that it has brought to mine.

Questions & Answers

→ Can I prepare this chicken zucchini bake ahead of time?

Absolutely. Assemble the entire dish up to 24 hours in advance, cover tightly, and refrigerate. When ready to bake, you may need to add 5-10 extra minutes to the baking time since it will be cold going into the oven.

→ What vegetables work well as substitutes for zucchini?

Yellow squash, eggplant, or bell peppers make excellent alternatives. You can also mix in chopped spinach, mushrooms, or diced tomatoes for added variety and nutrition.

→ How do I store and reheat leftovers?

Store in an airtight container in the refrigerator for 4-5 days. Reheat individual portions in the microwave for 2-3 minutes or in a 350°F oven until warmed through. The flavors often develop even more after a day or two.

→ Can I freeze this chicken zucchini bake?

Yes, freeze before baking or after fully cooled. Wrap tightly in plastic and foil for up to 3 months. Thaw overnight in the refrigerator before baking or reheating.

→ What makes this bake high in protein?

Each serving delivers 48g of protein from the chicken breast, eggs, Greek yogurt, and mozzarella cheese. This combination creates a complete protein profile that supports muscle recovery and keeps you feeling satisfied longer.

→ Is Greek yogurt necessary for this recipe?

Greek yogurt provides creaminess and tang while boosting protein. You can substitute with low-fat cottage cheese for similar nutrition, or use sour cream for a richer taste, though protein content will vary.