Name: High Protein Chicken Zucchini Bake
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: American
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)

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High Protein Chicken Zucchini Bake is a simple, satisfying way to load your meal with lean protein and fresh vegetables while keeping prep straightforward and weeknight-friendly.

If you enjoy oven-baked, layered chicken casseroles, this dish uses many of the same easy techniques found in other homey bakes — for a similar comforting result, check out a reliable baked boneless chicken thighs recipe that focuses on straightforward seasoning and hands-off oven time.

why make High Protein Chicken Zucchini Bake

This High Protein Chicken Zucchini Bake hits a lot of everyday cooking goals at once: it’s protein-forward, low in carbs, high on flavor, and uses few dishes. For people who want a family-friendly dinner, meal-prep lunches, or a simple way to add more vegetables to their plate, this recipe delivers.

Zucchini is mild, juicy, and economical. When layered and baked with seasoned chicken and a light egg-and-yogurt binder, the whole dish holds together with a soft, casserole-like texture and a golden cheese crust. Lean chicken breast keeps protein levels high without adding heavy fat, while the Greek yogurt adds creaminess plus extra protein and tang.

The bake is flexible. You can make it for a busy weeknight, double it to feed a crowd, or assemble ahead and pop it in the oven later. It reheats well and freezes nicely, so it’s a good candidate for prepping meals in advance.

how to make High Protein Chicken Zucchini Bake

This section walks through the recipe in detail so you’ll know what to expect at every step. Read the full directions below first, then follow them in the kitchen.

Prep the pan and oven: Preheat the oven to 375°F and lightly grease a 9×9-inch baking dish with olive oil. Preheating helps create an even bake and warms the dish so the zucchini releases moisture more predictably.
Season the chicken: Mix dried oregano, smoked paprika, garlic powder, 1/2 teaspoon salt, and black pepper in a medium bowl. Toss the bite-sized chicken pieces in the seasoning until fully coated. The smoked paprika gives a subtle warmth and color without heat.
Sear the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken and sear 3–4 minutes per side until golden brown. You’re not fully cooking the chicken through here — searing locks in flavor and helps the chicken hold up in the bake.
Sauté aromatics: Reduce heat to medium. Add the chopped yellow onion and sauté until soft (about 3 minutes). Add minced garlic and cook for 30 seconds until fragrant. This builds a savory base for the casserole.
Make the binder: In a separate bowl, whisk the eggs and plain Greek yogurt together until smooth. Season lightly with salt and pepper. The eggs create structure while the yogurt provides creaminess and tang.
Combine chicken and aromatics: Return the seared chicken to the skillet and stir to combine with the onion and garlic. Remove the skillet from heat; the chicken will finish cooking in the oven.
Layer the dish: Arrange half of the thinly sliced zucchini in the bottom of the greased baking dish. Spread half of the chicken-and-onion mixture over the zucchini. Pour half of the yogurt-egg mixture evenly on top, then sprinkle half of the shredded low-fat mozzarella and half of the Parmesan cheese.
Repeat the layers: Add the remaining zucchini slices, top with the remaining chicken mixture, pour the rest of the yogurt-egg binder, and finish with the remaining mozzarella and Parmesan. This layering helps create a cohesive, sliceable bake.
Bake covered then uncovered: Cover 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. The initial covered bake steams and cooks the interior; uncovering allows browning.
Rest and serve: Let the bake rest 5 minutes before slicing, so the binder sets. Garnish with chopped parsley or basil if desired, 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 is lean and protein-rich. If you prefer darker meat, boneless chicken thighs can be used; they’ll add more fat and juiciness. For a vegetarian version, use firm tofu or cooked lentils instead of chicken.
Zucchini: If your zucchini is very watery, salt lightly and let it sit in a colander for 10–15 minutes, then pat dry to reduce excess moisture. That prevents a soggy bake.
Greek yogurt: Plain Greek yogurt adds protein and tang. Use low-fat or full-fat depending on your calorie preference. If you don’t have Greek yogurt, a small amount of low-fat sour cream can work, but yogurt is preferable for protein.
Cheese: Low-fat mozzarella keeps this lighter, but part-skim or whole-milk mozzarella will be richer. Parmesan is salty and adds umami; substitute Pecorino or omit if you prefer lower sodium.
Spices: If you don’t have smoked paprika, regular paprika or a pinch of chili powder will still contribute color and flavor.

Directions

Preheat the oven to 375°F. Lightly grease a 9×9-inch baking dish with olive oil.
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.
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.
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.
In a separate bowl, whisk together the eggs and Greek yogurt until smooth. Season lightly with salt and pepper.
Return the seared chicken to the skillet and stir to combine with the onion and garlic mixture. Remove from heat.
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.
Sprinkle with half of the shredded mozzarella and half of the Parmesan.
Repeat 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 an additional 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.

Pro Tips for Success High Protein Chicken Zucchini Bake

Cut vegetables uniformly: Thin, even zucchini slices help the bake cook evenly. Use a mandoline or a sharp knife and aim for slices about 1/8–1/4 inch thick.
Don’t over-sear the chicken: Sear to get color and flavor, but don’t try to fully cook the chicken in the skillet. It will finish in the oven and can dry out if overcooked on the stovetop.
Drain excess moisture when needed: If your zucchini seems watery, lay the slices on paper towels, sprinkle lightly with salt, and let them sit for 10 minutes. Pat dry before layering to avoid a watery casserole.
Use a binder for sliceable layers: The egg-and-yogurt mixture firms up as it bakes, creating a cohesive structure. Whisk thoroughly so it pours and spreads evenly.
Let it rest: Allowing the bake to sit 5–10 minutes after baking helps the binder set, making slices neater and serving easier.
Adjust salt to taste: The cheeses add salt, so be careful when adding additional salt after seasoning. Taste a small portion of the egg-yogurt binder if you want to check seasoning before assembling.

Flavor Variations High Protein Chicken Zucchini Bake

Mediterranean twist: Add chopped sun-dried tomatoes, a handful of kalamata olives, and 1 teaspoon dried oregano instead of smoked paprika. Finish with crumbled feta in place of Parmesan.
Italian herb version: Swap smoked paprika for 1 teaspoon Italian seasoning, add a sprinkle of red pepper flakes, and use full-fat mozzarella with a handful of chopped fresh basil layered in.
Mexican-inspired bake: Use 1 teaspoon chili powder and 1/2 teaspoon cumin instead of smoked paprika and oregano. Add a small can of diced green chiles to the chicken mixture and top with pepper jack or cheddar.
Cheesy spinach boost: Stir 1 cup of thawed, well-drained frozen spinach into the chicken mixture for added greens and a creamy texture. Reduce salt slightly if using frozen spinach with added salt.
Mushroom and thyme: Sauté sliced mushrooms with the onion and garlic, and add 1 teaspoon fresh thyme to the chicken mixture for an earthier profile.

Serving Suggestions High Protein Chicken Zucchini Bake

Weeknight dinner: Serve slices with a crisp green salad and a light vinaigrette to keep the meal balanced and fresh.
Low-carb sides: Pair with cauliflower rice or a simple side of roasted broccoli to keep carbs low and add fiber.
Family-style sharing: Place the baking dish in the center of the table with a wooden spoon. Provide lemon wedges or hot sauce on the side for guests to customize.
Meal prep: Make a large batch, slice into portions, and pack with a side of mixed greens for protein-rich lunches several days in a row.
Comfort-friendly: Add a slice of whole-grain toast to soak up any juices for a simple, satisfying plate.

Storage and Freezing Instructions High Protein Chicken Zucchini Bake

Refrigerator: Store leftover bake in an airtight container for up to 3–4 days. Reheat gently in the oven at 325°F until heated through (about 10–15 minutes), or microwave individual portions for 90–120 seconds, depending on your microwave.
Freezing: Cool the bake completely, then wrap the dish tightly with plastic wrap and a layer of foil, or portion into freezer-safe containers. Freeze for up to 3 months.
Reheating from frozen: Thaw overnight in the refrigerator for best results, then reheat in a 350°F oven until warmed through (20–30 minutes). If reheating from frozen without thawing, bake at 375°F covered for 30–40 minutes, uncover for 10 minutes to brown.
Tips for texture recovery: If the reheated casserole seems a touch dry, stir a tablespoon of Greek yogurt or a drizzle of olive oil over the top before reheating to restore moisture.

Nutrition Facts (Per Serving) — approximate (assumes 6 servings)

Calories: 245 kcal
Protein: 33 g
Carbohydrates: 4.5 g
Fat: 10 g
Fiber: 1 g
Sodium: 470 mg

Notes on nutrition:

These figures are estimates based on the ingredient quantities provided and common nutritional databases. Actual values depend on specific brands and ingredient choices. For example, using full-fat cheese or yogurt will raise calories and fat, while part-skim cheeses and low-fat yogurt will lower them.
If you need to lower sodium, choose low-sodium cheeses and reduce the added salt. To increase the calorie and fat content for higher energy needs, use whole-milk mozzarella and extra olive oil.

FAQ About High Protein Chicken Zucchini Bake

How long does this bake take from start to finish?

From prep to table, expect roughly 45–55 minutes. Prep time (cutting zucchini, seasoning chicken, and sautéing aromatics) is about 15–20 minutes. The oven time is 30–35 minutes (20 minutes covered, then 10–15 minutes uncovered). Allow an extra 5 minutes to rest after baking. If you slice zucchini thickly or chill ingredients, add a few more minutes.

Can I make this recipe ahead of time?

Yes. Assemble the casserole up to the point before baking, then cover tightly and refrigerate for up to 24 hours before baking. If refrigerated, you may need to add a few extra minutes to the covered bake time to ensure it heats through. For longer storage, freeze the assembled dish in a freezer-safe container and bake from thawed or partially thawed.

Is this dish suitable for low-carb or keto diets?

This bake is naturally low in carbohydrates because it focuses on chicken, zucchini, eggs, and cheese. It fits well into low-carb eating patterns. For strict keto, you may want to increase the cheese or add a tablespoon of olive oil or butter to boost fat content while keeping carbs low.

Can I use chicken thighs instead of chicken breast?

Yes. Boneless, skinless chicken thighs will work and contribute a richer flavor and extra juiciness. Thighs are slightly higher in fat and calories but will still keep this dish protein-rich. If using thighs, sear them the same way and proceed with the recipe as written.

What if my zucchini releases a lot of water while baking?

Zucchini’s high water content can sometimes cause a casserole to become watery. To prevent this, slice the zucchini thinly and, if desired, salt it lightly and let it sit in a colander for 10–15 minutes, then press and pat dry with paper towels. Also, searing the chicken and using the egg-yogurt binder helps absorb and bind some moisture. Baking covered first, then uncovered, helps evaporate excess liquid.

How can I make the top crispier or more golden?

For a crispier top, switch the oven to broil for 1–2 minutes at the end of baking, watching carefully to avoid burning. Alternatively, use a mix of full-fat cheeses or add a light sprinkling of panko mixed with a teaspoon of olive oil for crunch. Remove from the oven once you achieve the desired browning.

Final Thoughts

High Protein Chicken Zucchini Bake is a practical, flavorful recipe that balances nutrition with comfort. It’s adaptable, easy to assemble, and stores and reheats well, making it a dependable option for busy weeks or relaxed family meals. With a few simple swaps and flavor variations, you can tailor it to your palate and dietary goals. Try it once as written, then experiment: toss in different herbs, add other low-carb vegetables, or swap cheeses to create your favorite version. Enjoy the ease of a protein-packed, veggie-forward casserole that everyone at the table can appreciate.

High Protein Chicken Zucchini Bake