High Protein Chicken Zucchini Bake Recipe
This High Protein Chicken Zucchini Bake is a delicious and nutritious dish featuring tender chicken breast, fresh zucchini, and a creamy Greek yogurt and egg mixture, all layered with savory cheeses and baked to perfection. It’s a wholesome, protein-packed meal perfect for a healthy dinner that’s easy to prepare and full of flavor.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Chicken and Seasoning
- 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
Vegetables and Aromatics
- 2 medium zucchini, thinly sliced (about 4 cups)
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
Binders and Dairy
- 2 large eggs
- 1/2 cup plain Greek yogurt
- 1 cup shredded low-fat mozzarella cheese, divided
- 2 tablespoons grated Parmesan cheese
Oils and Garnish
- 1 tablespoon olive oil, plus extra for greasing
- Fresh parsley or basil, for garnish (optional)
Instructions
- Preheat Oven and Prepare Baking Dish: Preheat your oven to 375°F (190°C) and lightly grease a 9×9-inch baking dish with olive oil to prevent sticking.
- Season the Chicken: In a medium bowl, mix dried oregano, smoked paprika, garlic powder, salt, and black pepper. Toss the chicken pieces in this spice blend until they are evenly coated.
- Sear the Chicken: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 3-4 minutes on each side or until golden brown. Remove the chicken from the skillet and set aside on a plate.
- Sauté Aromatics: Lower the heat to medium, add the chopped onion to the same skillet, and sauté for about 3 minutes until softened. Add minced garlic and cook for another 30 seconds, stirring constantly to avoid burning.
- Prepare Egg Mixture: In a separate bowl, whisk together the eggs and Greek yogurt until the mixture is smooth. Season lightly with salt and pepper to taste.
- Combine Chicken with Vegetables: Return the seared chicken to the skillet with the onions and garlic and stir to combine. Remove the skillet from heat.
- Assemble First Layer: Layer half of the sliced zucchini evenly on the bottom of the prepared baking dish. Spread half of the chicken and onion mixture over the zucchini. Pour half of the yogurt and egg mixture evenly on top.
- Add First Cheese Layer: Sprinkle half of the shredded mozzarella and half of the grated Parmesan cheese over the layered ingredients.
- Build Second Layer: Repeat the layering process with the remaining zucchini slices, chicken mixture, and yogurt-egg mixture. Top with the remaining mozzarella and Parmesan cheese.
- Bake Covered: Loosely cover the baking dish with foil and bake in the preheated oven for 20 minutes.
- Finish Baking Uncovered: Remove the foil and continue baking for 10-15 minutes more, or until the cheese is melted, bubbly, and lightly golden.
- Rest and Serve: Allow the bake to rest for 5 minutes before slicing. Garnish with fresh parsley or basil if desired, and serve warm.
Notes
- For extra flavor, you can add a pinch of red chili flakes to the spice mix.
- Feel free to substitute mozzarella with another mild melting cheese if preferred.
- Ensure not to overcook the chicken during searing so it remains tender after baking.
- You can prepare this bake in advance and refrigerate before cooking to save time.
- Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Keywords: high protein chicken bake, zucchini bake, healthy chicken recipe, low-fat chicken casserole, Greek yogurt chicken bake
