High Protein Chicken Zucchini Bake

My neighbor handed me a bag of zucchini from her garden one humid July afternoon, and I knew I needed a recipe that wouldn't turn them soggy. I'd been craving something hearty but not carb-heavy, and this layered bake came together almost by accident when I combined leftover seared chicken with a creamy yogurt mixture I'd been experimenting with. The smell of smoked paprika and bubbling cheese filled my kitchen that evening, and by the time I pulled it from the oven, golden and puffy, I knew I'd stumbled onto something I'd make all season long. It's become my go-to whenever I want comfort without the heaviness, and every time I slice into those tender layers, I think of that overflowing zucchini bag and how sometimes the best recipes are born from abundance.

I made this for a friend who was training for a marathon and trying to avoid pasta every night. She showed up skeptical, convinced that high protein meant dry and boring, but after her second helping she asked for the recipe on the spot. We sat at my kitchen table with the baking dish between us, scraping up the crispy cheese edges and laughing about how something so simple could taste this satisfying. That night taught me that the best compliment isn't a polite thank you, it's someone going back for thirds and texting you the next day to say they made it themselves.

Ingredients

• Boneless, skinless chicken breast: I cut mine into bite sized pieces so they sear quickly and stay juicy, and the smaller chunks mean every forkful has protein.
• Dried oregano and smoked paprika: These two spices give the chicken a warm, slightly smoky depth that makes the whole dish smell like a summer cookout.
• Zucchini: Slice them thin, about a quarter inch, so they soften during baking without releasing too much water and making the dish soupy.
• Greek yogurt: The tanginess balances the richness of the cheese, and it adds creaminess without heavy cream or extra fat.
• Mozzarella and Parmesan: I use low fat mozzarella to keep it lighter, but the Parmesan brings that nutty, salty punch that makes the top layer irresistible.
• Eggs: They bind the yogurt into a custard that holds the layers together and adds even more protein to each serving.

Instructions

Prep the oven and dish:

Preheat to 375 degrees Fahrenheit and lightly grease your baking dish with olive oil. A little oil on a paper towel works perfectly to coat the bottom and sides.

Season the chicken:

Toss the chicken pieces in a bowl with oregano, smoked paprika, garlic powder, salt, and pepper until every piece is lightly coated. The spices will create a beautiful crust when you sear them.

Sear the chicken:

Heat olive oil in a large skillet over medium high heat and cook the chicken for 3 to 4 minutes per side until golden brown. It won't be fully cooked yet, that happens in the oven.

Saute the aromatics:

Lower the heat to medium, add the chopped onion, and cook for 3 minutes until soft and fragrant. Stir in the minced garlic and cook for 30 seconds, watching carefully so it doesn't burn.

Mix the creamy base:

In a separate bowl, whisk the eggs and Greek yogurt together until smooth and season lightly with salt and pepper. This mixture will turn custardy as it bakes.

Combine chicken and aromatics:

Return the seared chicken to the skillet with the onion and garlic, stir everything together, then remove from heat. The chicken will pick up all those sweet onion flavors.

Build the first layer:

Spread half the zucchini slices in the bottom of the baking dish, then layer half the chicken mixture on top. Pour half the yogurt egg blend evenly over everything and sprinkle with half the mozzarella and Parmesan.

Repeat the layers:

Add the remaining zucchini, chicken, yogurt mixture, and finish with the rest of the cheese. Each layer builds flavor and ensures every bite has protein, vegetables, and creamy richness.

Bake covered, then uncovered:

Cover the dish loosely with foil and bake for 20 minutes, then remove the foil and bake another 10 to 15 minutes. The cheese should be melted, bubbly, and lightly golden on top.

Rest and serve:

Let the bake sit for 5 minutes before slicing so the layers set and don't slide apart. Garnish with fresh parsley or basil if you have it, and serve warm.

Save

One Sunday, I packed this into glass containers and brought it to a potluck where everyone else had brought pasta salads and casseroles loaded with breadcrumbs. A friend who'd been avoiding carbs for months looked at me like I'd handed her a treasure, and by the end of the afternoon, three people had taken photos of the empty dish so they could ask me for the recipe later. That's when I realized this wasn't just a weeknight dinner, it was the kind of dish that makes people feel cared for without feeling deprived, and that's a rare thing.

How to Store and Reheat

I store leftovers in airtight containers in the fridge for up to four days, and they actually taste better the next day once the flavors have had time to mingle. To reheat, I cover a portion with a damp paper towel and microwave for 90 seconds, or warm it in a 350 degree oven for 10 minutes if I want the cheese to get bubbly again. The yogurt base keeps everything moist, so it never dries out like some baked chicken dishes do.

Customizing Your Bake

I've swapped the Greek yogurt for cottage cheese when I wanted an even creamier texture and a little more protein, and I've added handfuls of baby spinach or diced bell peppers when I needed to use up vegetables before they wilted. If you like heat, a pinch of red pepper flakes in the chicken seasoning or a drizzle of hot sauce over your slice adds a nice kick. You can also make this dairy free by using plant based cheese and yogurt, though I recommend choosing brands that melt well so you still get that gooey top layer.

Serving Suggestions

This bake is satisfying enough to stand alone, but I sometimes serve it with a simple arugula salad dressed in lemon juice and olive oil to cut through the richness. A slice of crusty bread on the side is nice if you're not watching carbs, and a dollop of extra Greek yogurt on top adds even more creaminess and tang.

• Pair it with roasted cherry tomatoes for a pop of sweetness and acidity.
• Serve alongside steamed green beans or roasted asparagus for a complete plate.
• Top each slice with fresh herbs like basil or parsley just before serving for brightness.

Save

This dish has earned a permanent spot in my weekly rotation, and I hope it becomes one of those recipes you turn to when you want something nourishing, delicious, and effortless all at once. May your kitchen smell like smoked paprika and melted cheese, and may every slice remind you that healthy eating never has to feel like a compromise.

Recipe FAQs

→ Can I prepare this dish ahead of time?

Yes, you can assemble the entire casserole up to 24 hours in advance and refrigerate. Add 5-10 minutes to the baking time if baking cold from the refrigerator.

→ What vegetables work well as substitutions for zucchini?

Yellow squash, eggplant, or sliced bell peppers make excellent alternatives. You can also mix in spinach or mushrooms for added variety.

→ How do I store and reheat leftovers?

Store in an airtight container in the refrigerator for up to 4 days. Reheat individual portions in the microwave for 2-3 minutes or in a 350°F oven until warmed through.

→ Can I freeze this casserole?

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

→ Is there a way to make this dairy-free?

Substitute the Greek yogurt with dairy-free yogurt alternatives and use vegan cheese shreds. The texture and flavor will be slightly different but still delicious.