High Protein Chicken Zucchini Bake (Print Version)

Golden-seared chicken and crisp zucchini layers baked in creamy yogurt-egg blend with melted mozzarella and Parmesan.

# Ingredients List:

→ 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)

# Directions:

01 - Preheat the 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 the spice mixture until well coated.
03 - Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add seasoned chicken and sear for 3-4 minutes per side until golden. Remove chicken to a plate and set aside.
04 - Reduce heat to medium in the same skillet. Add chopped onion and sauté for 3 minutes until softened. Add minced garlic and cook for 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 the skillet and stir to combine with the onion and garlic mixture. Remove from heat.
07 - 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.
08 - Repeat with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish with the remaining mozzarella and Parmesan.
09 - Cover the dish loosely with aluminum foil and bake for 20 minutes.
10 - Remove the foil and bake for an additional 10-15 minutes, until the cheese is melted, bubbly, and lightly golden.
11 - Let the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil, if desired. Serve warm.

# Expert Tips:

01 -
  • It delivers almost 50 grams of protein per serving without feeling like diet food.
  • The zucchini stays tender but never watery, thanks to the careful layering technique.
  • It reheats beautifully, making it perfect for meal prep lunches all week.
  • The creamy Greek yogurt and egg blend creates a custard like texture that holds everything together.
02 -
  • Do not skip the foil for the first 20 minutes or the top will brown too fast and the inside will stay undercooked.
  • Slice your zucchini thinly and evenly so they cook at the same rate and don't leave pockets of crunch or mush.
  • Let the bake rest for the full 5 minutes or the custard will be too loose and your slices will fall apart on the plate.
03 -
  • Pat the zucchini slices dry with a paper towel before layering to remove excess moisture and prevent a watery bake.
  • Use a meat thermometer to check that the chicken reaches 165 degrees Fahrenheit in the center after baking for perfect doneness.
  • Let the bake cool completely before portioning it for meal prep so the slices hold their shape and stack neatly in containers.
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