Chicken Zucchini Bake

High Protein Chicken Zucchini Bake is a comforting, protein-packed casserole that turns simple ingredients into a family-friendly weeknight win. This dish combines tender seared chicken, layers of thinly sliced zucchini, a creamy egg-and-Greek-yogurt binder, and melty low-fat mozzarella for a savory bake that’s lower in carbs but big on satisfaction. If you enjoy easy one-dish dinners, try the creamy oven-baked chicken thighs for another similar weeknight favorite.

Why make this recipe

This recipe is designed for people who want a high-protein, lower-carb meal without spending hours in the kitchen. Using boneless, skinless chicken breast and Greek yogurt gives you a strong protein punch, while zucchini adds bulk, vitamins, and fiber with very few calories. The assembly is intuitive: sear the chicken, sauté the aromatics, layer everything in a baking dish, and let the oven do most of the work.

It’s also flexible. The flavors are familiar — garlic, oregano, and a touch of smoked paprika — so picky eaters are likely to warm up to it. At the same time, you can tweak the cheeses, swap herbs, or add extras like roasted red peppers or mushrooms if you want to broaden the flavor profile. Finally, because it reheats and freezes well, it’s a great option for meal prep or leftovers that still taste homemade.

How to make High Protein Chicken Zucchini Bake

This section walks through the method, matching the recipe’s directions while adding small timing tips and notes to help the bake come out perfectly.

1. Preheat and prep. Preheat your oven to 375°F (190°C). Lightly grease a 9×9-inch baking dish with olive oil so the layers won’t stick. If you use a glass dish, you may need to add a few extra minutes to baking time.

2. Season the chicken. In a medium bowl, mix together 1 teaspoon dried oregano, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and freshly ground black pepper to taste. Toss 1 pound of bite-sized boneless, skinless chicken breast pieces in the spice mixture until evenly coated.

3. Sear the chicken. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Working in a single layer, sear the seasoned chicken for 3–4 minutes per side until it’s golden brown. The goal is to lock in juices and add flavor; the chicken will finish cooking in the oven. Remove the chicken to a plate and set aside.

4. Sauté the aromatics. Reduce the skillet heat to medium and add the finely chopped small yellow onion. Sauté for about 3 minutes until softened, then add the 2 cloves of minced garlic and cook for another 30 seconds while stirring frequently. Avoid browning the garlic too much so it doesn’t turn bitter.

5. Make the creamy binder. In a separate bowl, whisk together 2 large eggs and 1/2 cup plain Greek yogurt until smooth. Taste and season lightly with salt and pepper; remember there will be salty cheeses added later.

6. Combine chicken with aromatics. Return the seared chicken to the skillet and stir gently to coat it with the onion-and-garlic mixture. Remove the pan from heat to avoid overcooking the chicken while assembling the layers.

7. Layer the bake. Place half of the thinly sliced zucchini (about 4 cups total for 2 medium zucchini, so use half in the first layer) in the bottom of the prepared baking dish. Spread half of the chicken-onion mixture over the zucchini. Pour half of the yogurt-egg mixture evenly on top, then sprinkle with half of the shredded low-fat mozzarella (about 1/2 cup) and half of the 2 tablespoons grated Parmesan.

8. Repeat layers. Add the remaining zucchini slices, spread the remaining chicken mixture on top, pour the rest of the yogurt-egg mixture evenly, and finish by sprinkling the remaining mozzarella and Parmesan over the top.

9. Bake covered, then uncovered. Cover the dish loosely with foil and bake for 20 minutes. This helps the filling set without drying the top. Remove the foil and continue baking for an additional 10–15 minutes, until the cheese is melted, bubbly, and lightly golden. If you want extra browning, you can broil the top for 1–2 minutes, watching carefully.

10. Rest and garnish. Let the bake rest for about 5 minutes before slicing — this helps the layers settle and makes serving neater. Garnish with chopped fresh parsley or basil if you like, and serve warm.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 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
• 1/2 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)

Ingredient notes and substitutions:

• Chicken: Boneless, skinless chicken breast keeps this bake lean and high in protein. If you prefer dark meat flavor, substitute with skinless chicken thighs (adjust searing time slightly).
• Yogurt: Plain Greek yogurt adds creaminess and protein. Use full-fat or low-fat depending on your calorie and fat preferences; full-fat yields a richer texture.
• Cheese: Low-fat mozzarella keeps calories lower but still melts nicely. Swap for part-skim or whole-milk mozzarella if you prefer a richer result. Parmesan adds nutty saltiness; Pecorino Romano is a good alternative.
• No pork or alcohol in this recipe; if you’d like plant-based protein, finely diced firm tofu or tempeh can replace chicken and will absorb the seasoning well.
• Herbs & spice swaps: If you don’t have smoked paprika, regular paprika plus a pinch of cumin gives a warm flavor. Fresh oregano or thyme can replace dried oregano (use about 1 tbsp fresh).

Directions

1. Preheat the oven to 375°F. Lightly grease a 9×9-inch baking dish with olive oil.
2. In a medium bowl, combine oregano, smoked paprika, garlic powder, 1/2 teaspoon salt, and black pepper. Toss the chicken pieces in the spice mixture until well coated.
3. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear for 3–4 minutes per side until golden. Remove chicken to a plate and set aside.
4. Reduce heat to medium. Add the chopped onion and sauté for 3 minutes until softened. Add the minced garlic and cook for another 30 seconds, stirring constantly.
5. In a separate bowl, whisk together the eggs and Greek yogurt until smooth. Season lightly with salt and pepper.
6. Return the seared chicken to the skillet and stir 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 over the zucchini. Pour half of the yogurt-egg mixture evenly on top.
8. Sprinkle with half of the shredded mozzarella and half of the Parmesan.
9. Repeat with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish with the remaining mozzarella and Parmesan.
10. Cover the dish loosely with foil and bake for 20 minutes.
11. Remove the foil and bake an additional 10-15 minutes, until the cheese is melted, bubbly, and lightly golden.
12. Let the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil, if desired. Serve warm.

Pro Tips for Success High Protein Chicken Zucchini Bake

• Slice zucchini uniformly. Use a mandoline or steady knife to get even, thin slices so layers cook at the same rate and the bake has a clean texture.
• Don’t skip searing the chicken. Browning develops flavor quickly; seared edges create a savory contrast that a straight bake won’t achieve.
• Avoid over-salting early. The cheeses add saltiness, so be conservative when seasoning the egg-yogurt mixture and the chicken rub. Taste as you go.
• Let it rest before cutting. A 5–10 minute rest lets the egg-yogurt binder firm slightly, which makes cleaner slices and prevents the filling from falling apart.
• Use a rimmed baking dish. A 9×9-inch pan with sides helps contain juices and makes it easy to layer and serve.

Flavor Variations High Protein Chicken Zucchini Bake

• Mediterranean twist: Add 1/2 cup chopped sun-dried tomatoes, 1/3 cup chopped kalamata olives, and 1 teaspoon dried oregano. Swap mozzarella for crumbled feta for a briny finish.
• Italian herb & marinara: Stir 1/2 cup marinara sauce into the chicken mixture before layering, and use Italian seasoning instead of smoked paprika. Top with extra basil when serving.
• Cheesy jalapeño kick: Mix in 1–2 sliced pickled jalapeños or 1 fresh diced jalapeño with the onion for heat, and swap half the mozzarella for pepper jack cheese.
• Veg-forward: Add thinly sliced mushrooms or bell peppers to the sauté step for more vegetable volume and depth of flavor.

Serving Suggestions High Protein Chicken Zucchini Bake

This bake is versatile and pairs well with different sides depending on your goals:

• For a low-carb meal, serve with a crisp green salad dressed in lemon vinaigrette or a side of roasted Brussels sprouts.
• To add more carbs for active days, pair it with a scoop of quinoa, brown rice, or a slice of crusty whole-grain bread.
• For family-style dinners, place the baking dish on the table with a bowl of extra fresh herbs and lemon wedges so everyone can customize flavors.
• Leftovers reheat well and make a satisfying topping for mixed greens or a warm grain bowl.

Storage and Freezing Instructions High Protein Chicken Zucchini Bake

• Refrigerator: Cool the bake to room temperature, then cover tightly and refrigerate for up to 3–4 days. Reheat individual portions in the microwave for 1–2 minutes or reheat the whole dish in a 350°F oven until warmed through.
• Freezer: To freeze, portion the bake into single-serving airtight containers or freeze the whole assembled but unbaked dish (wrap tightly with plastic wrap and foil). Baked and cooled portions freeze well for up to 2 months. Thaw overnight in the refrigerator before reheating.
• Reheating from frozen: If reheating a frozen, baked portion, thaw in the fridge first. Reheat in a 350°F oven for 20–30 minutes or until heated through. If reheating from frozen unbaked, increase baking time to about 45–55 minutes, covered for the first 30 minutes, uncovered until cheese is bubbly.

Nutrition Facts (Per Serving) — approximate

Assuming this recipe yields about 6 servings, per serving estimates are:

• Calories: 253 kcal
• Protein: 33 g
• Carbohydrates: 4 g
• Fat: 10 g
• Fiber: 1 g
• Sodium: 430 mg

Note: Nutrition values are approximate and will vary depending on the brands of ingredients you use and exact portion sizes. Choosing full-fat cheeses or higher-fat yogurt will increase calories and fat; reducing added salt or choosing lower-sodium cheeses will lower sodium.

FAQ About High Protein Chicken Zucchini Bake

Is this recipe suitable for meal prep?

Yes. This bake is excellent for meal prep because it stores well in the refrigerator and freezes nicely. Portion it into individual containers for easy grab-and-go lunches, or freeze family-sized portions for quick dinners. Reheat gently to preserve the texture of the cheese and avoid drying out the chicken.

Can I use frozen zucchini instead of fresh?

Fresh zucchini is preferred because it retains texture and releases less water during baking. If you must use frozen zucchini, thaw it fully and squeeze out excess moisture in a clean towel before layering — too much water will make the bake watery. You may also reduce any added liquid components slightly when using previously frozen vegetables.

How can I make this bake lower in sodium?

To reduce sodium, omit the 1/2 teaspoon of added salt in the seasoning mix and choose low-sodium or reduced-sodium cheeses. You can also rinse and drain any canned ingredient replacements and use plain, unsalted Greek yogurt. Fresh herbs, lemon zest, and a pinch of crushed red pepper can boost flavor in place of extra salt.

Can I make this vegetarian?

Yes. Replace the chicken with hearty vegetables and a plant-based protein like cubed, firm tofu or tempeh. Pan-sear tofu to get a bit of color and season it well. You can also add cooked lentils for extra protein — about 1 1/2 cups cooked lentils will provide a similar texture boost.

What if I don’t have a 9×9-inch baking dish?

A similarly sized baking dish will work; a 8×8 will be a bit deeper and may need extra baking time, while a 9×13 will spread the layers more thinly and may reduce bake time slightly. Adjust cooking time as needed and check for a bubbly, golden top as an indicator of doneness.

How do I prevent the bake from becoming watery?

Several steps help avoid excess moisture: salt the zucchini and let it sit briefly to draw out liquid, then pat it dry before layering; avoid using watery yogurts and squeeze any thawed frozen veggies; and don’t overcook — remove foil to brown the top so moisture can evaporate. Allowing the bake to rest before slicing also helps the binder firm up, reducing runniness.

Final Thoughts

High Protein Chicken Zucchini Bake is a practical, adaptable dish that balances convenience, nutrition, and flavor. It’s particularly useful for busy cooks who want a satisfying, protein-forward meal with plenty of room for customization. With modest prep time and straightforward instructions, it’s a reliable choice for weeknights, potlucks, or meal prep. Try the suggested flavor variations to keep the dish exciting week after week, and don’t be afraid to make it your own by swapping cheeses, herbs, or vegetables to match what you have on hand.

High Protein Chicken Zucchini Bake

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Total Time: 50 minutes
• Yield: 6 servings
• Diet: High Protein

Print Recipe

Pin Recipe

Description

A comforting, protein-packed casserole combining tender chicken, layers of zucchini, and a creamy yogurt binder, all topped with melted mozzarella.

---

Ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 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
• 1/2 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)

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat your oven to 375°F (190°C). Lightly grease a 9×9-inch baking dish with olive oil.
2. In a medium bowl, mix oregano, smoked paprika, garlic powder, salt, and black pepper. Toss chicken pieces in the spice mixture until well coated.
3. Heat olive oil in a large skillet over medium-high heat. Sear the chicken for 3–4 minutes per side until golden brown. Remove to a plate and set aside.
4. Reduce heat to medium. Add onion and sauté for 3 minutes until softened. Add minced garlic and cook for another 30 seconds.
5. In a separate bowl, whisk together eggs and Greek yogurt until smooth. Season lightly with salt and pepper.
6. Return seared chicken to the skillet, stir to mix with onion and garlic. Remove from heat.
7. Layer half of the zucchini slices in the bottom of the baking dish. Spread half of the chicken mixture over the zucchini, pour half of the yogurt-egg mixture on top, and sprinkle with half of the mozzarella and half of the Parmesan.
8. Repeat layers with remaining zucchini, chicken mixture, yogurt-egg mixture, mozzarella, and Parmesan.
9. Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10-15 minutes until cheese is melted and golden.
10. Let rest for 5 minutes before slicing. Garnish with parsley or basil if desired.

Notes

This dish is great for meal prep and freezes well. Feel free to customize by adding vegetables or changing the cheese.

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Category: Main Course
• Method: Baking
• Cuisine: American